The Best Fish Oil and Omega-3 Supplements of 2024, According to a Nutritionist

Are you getting enough omega-3 fatty acids from food? Maybe, but likely not. Here are our top picks for the best omega-3 supplements available now.

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Omega-3 fatty acids, most notably found in fish oil, are polyunsaturated fat compounds that perform several important functions in the body. Specific types of omega-3s include EPA, DHA and ALA– all of which play a large role in your heart, brain, mental health, inflammation and much more. The benefits of omega-3 make it a critical nutrient—but are you getting enough of it?

Your body can’t produce enough omega-3 to reach adequate levels, so you have to consume it through foods such as seafood, nuts and seeds. While many of us consume these foods regularly, research indicates that up to 90 percent of Americans lack adequate omega-3 intake. In that case, supplementing omega-3 with fish oil can be an effective way to support your health.

With so many supplements available, finding the right one can be challenging. To help you choose wisely, we've compiled our top omega-3 and fish oil supplements in 2024 based on your needs and lifestyle.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Our Picks for the Best Omega-3 and Fish Oil Supplements in 2024:

• Best Overall Omega-3 Source: Transparent Labs Krill Oil
• Best Fish Oil Supplement for Cholesterol: Transparent Labs Krill Oil
• Best Fish Oil for Joint Pain: Legion Athletics Triton Fish Oil
• Best Omega-3 for Men: Lifeforce Omega
• Best Omega-3 Source with Protein: KOS Organic Plant Protein
• Best Vegan Omega-3: Calgee Sustainable Vegan Omega-3
• Best Omega-3 for Women: Ritual Multivitamin
• Best Fish Oil Supplement Subscription: Lifeforce Omega
• Best Fish Oil Supplement for Boosting Immunity: Transparent Labs Krill Oil
• Best Omega-3 for Pregnancy: Ritual Prenatal Vitamin
• Best Tasting Fish Oil Supplement: Nordic Naturals Ultimate Omega Gummy Chews
• Best Affordable Fish Oil Supplement: Utzy Naturals Omega-3 Fish Oil
• Best Liquid Fish Oil Supplement: Carlson, Norwegian, The Very Finest Fish Oil

Best Overall Omega-3 Source: Transparent Labs Krill Oil

Transparent Labs

• Type: Liquid softgel
• Servings: Two softgels
• Servings per container: 30
• Certifications: No artificial sweeteners, no artificial coloring, no artificial preservatives
• Best for: Preventing cardiovascular disease and promoting a healthy heart
• Omega-3 per serving: 220 milligrams total with 120 milligrams as EPA and 55 milligrams as DHA

Our pick for the best overall Omega-3 source is Transparent Labs Krill Oil. Transparent Labs is one of our go-to companies for protein powder, pre-workout supplements and vitamins thanks to its high-quality ingredients and third-party testing. Transparent Labs Krill Oil provides a high-quality krill based fish oil that can help you maintain a healthy heart. How so? Unlike many other fatty acid supplements, Transparent Labs Krill Oil contains 400 milligrams of phospholipids.

Phospholipids are part of cell membranes and research shows that they may have a positive impact on heart disease, cancer and other ailments. In fact, omega-3 fatty acids can be digested and absorbed more efficiently through phospholipids.

This fish oil provides two liquid softgels per serving and contains 220 milligrams total of omega-3 fatty acids. It's important to note that this supplement contains krill, which is a type of shellfish. If you suffer from shellfish allergies or are vegetarian/vegan, this supplement may not be the best choice for you.

Related Post: Fatty15 Review - A Certified Sports Nutrition Coach’s Take on This New Fatty Acid Supplement

Pros:

• Third party lab tested
• Certificates of analysis are available for every bottle of omega-3 so you can ensure the quality and standards of your purchase
• Subscribers will save 10% off each purchase and receive free shipping

Cons:

• Contains shellfish, which may not be suitable to vegans or those with allergies
• Includes vanilla flavored softgel, which not all customers may enjoy

Best Fish Oil Supplement For Cholesterol: Transparent Labs Krill Oil

Transparent Labs

• Type: Liquid softgel
• Servings: Two softgels
• Servings per container: 30
• Certifications: No artificial sweeteners, no artificial coloring, no artificial preservatives
• Best for: Preventing cardiovascular disease and promoting a healthy heart
• Omega-3 per serving: 220 milligrams total with 120 milligrams as EPA and 55 milligrams as DHA

Studies have shown that cholesterol levels and heart health are linked, and as stated before, Transparent Labs Krill Oil is a top pick for heart health.

Omega-3 supplementation in and of itself is associated with lowering bad cholesterol and improving good cholesterol. And the addition of astaxanthin in krill oil (but not found in fish oil) is another boon, since there’s promising evidence that astaxanthin also increases good cholesterol.

Again though, we remind you that shellfish allergy sufferers should probably avoid krill, which is a crustacean.

Pros:

• Third-party lab tested
• Certificates of analysis are available for every bottle of omega-3 so you can ensure the quality and standards of your purchase
• Subscribers will save 10% off each purchase and receive free shipping

Cons:

• Contains shellfish, which may not be suitable to vegans or those with allergies
• Includes vanilla flavored softgel, which not all customers may enjoy

Best Fish Oil for Joint Pain: Legion Athletics Triton Fish Oil

Key info:

• Type: Softgel
• Servings: 4 softgels
• Servings per container: 30
• Certifications: Manufactured in an NSF-certified, cGMP-compliant facility
• Best for: Those who want an all-natural fish oil supplement to support joint health
• Omega-3 per serving: 2,000 milligrams total with 1,440 milligrams EPA and 960 milligrams DHA

Relieving joint pain is a well-documented benefit of fish oil. Studies show the omega-3 in fish oil can lower inflammation to alleviate joint pain, and also have a protective effect on cartilage in the joints. In fact, omega-3 and ibuprofen can have comparable effects on easing pain from arthritis. One small study even found that supplementing with 2,000 milligrams of omega-3 can reduce muscle soreness after exercise.

Legion Athletics Triton fish oil capsules have 2,000 total milligrams of omega-3s, plus 48 milligrams of added vitamin E, which can reduce oxidative stress and inflammation in joints affected by arthritis. The omega-3s are sourced from deep-water sardines and anchovies that are caught by sustainable fisheries approved by Friends of the Sea.

Pros:

• Includes clinically effective dose of omega-3s to relieve joint pain and reduce inflammation
• All-natural sourcing from sustainable fisheries
• 2,000 milligrams of total omega-3s per serving, which is significantly higher than other brands

Cons:

• One serving is four softgels that must be taken together
• Some reviewers complained that their breath smelled “fishy” despite the lemon oil in the formula

Related Post: The 9 Best Vitamin Brands, According To a Dietitian

Best Omega-3 for Men: Lifeforce Omega

Lifeforce

• Type: Softgel
• Servings: Three softgels
• Servings per container: 30
• Certifications: No artificial coloring or flavoring
• Best for: Improving testosterone levels in men
• Omega-3 per serving: 1,000 milligrams with 670 milligrams EPA and 300 milligrams DHA

Our pick for the best omega-3 for men is Lifeforce Omega which has 1,000 milligrams of omega-3s that consist of EPA and DHA at a 5:2 ratio for optimal balance. It's well established that fish oil supplements can reduce your risk of heart disease and improve your cholesterol. However, men can benefit from fish oil in a couple of specific ways.

First, one study found that fish oil supplements may be a key to fighting infertility in men. The study found that men who took a fish oil supplement for 60 days had better regulation of the hormones that contribute to infertility. Second, DHA omega-3s can raise your testosterone levels. As men age, their testosterone levels drop naturally, which can lead to decreased sex drive, mood imbalances and poor sleep. Lifeforce Omega has 300 milligrams of DHA.

Related Post: The Best Multivitamins for Men of All Ages to Take

Pros:

• High dose of DHA omega-3s
• Could improve circulating testosterone and fight infertility
• Reduces the risk of heart disease

Cons:

• Softgels can break and leave a fishy taste in your mouth
• Expensive

Best Omega-3 Source with Protein: KOS Organic Plant Protein

KOS

• Type: Protein powder
• Servings: Two scoops (39 grams)
• Servings per container: 30
• Certifications: USDA organic, manufactured in the USA, made without gluten, made without soy, made without dairy, vegan
• Best for: Increasing omega-3 intake in a protein powder supplement
• Omega-3 per serving: KOS does not identify total omega-3 per serving, but the protein powder contains six grams total fat per serving (which may include omega-3 food sources)

Searching for a way to add extra protein and omega-3 to your diet? KOS Organic Plant Protein will help you achieve both. This protein powder provides omega-3 from food sources like green peas, flax seed, quinoa, pumpkin seeds and chia seeds.

However, KOS Organic Plant Protein shines not only due to its omega-3 content, but due to its high vitamin and mineral content, too. This protein powder omega-3 supplement packs in key nutrients like iron, vitamin E, B vitamins, copper, chromium and even molybdenum, an essential trace nutrient that helps break down alcohol and protein. When omega-3 fatty acids and other micronutrients are combined, they support energy, immunity, joints, muscles, brain health and ultimately the entire body. Even more, this plant protein does not contain erythritol or other sugar alcohols.

KOS Organic Plant Protein is an excellent choice if you're looking for a protein powder that goes beyond the norm and makes achieving your protein and omega-3 goals simple and delicious.

Pros:

• Vegan protein
• Provides omega-3 food sources alongside other vitamins and minerals, protein and digestive enzymes
• Available in a range of flavors including Chocolate, Vanilla, Unflavored, Chocolate Peanut Butter and Blueberry Muffin, to name a few

Cons:

• Actual omega-3 content is not specified per serving
• Contains tree nuts, so might not be suitable for those with allergies

Best Vegan Omega-3: Calgee Sustainable Vegan Omega-3

Calgee

• Type: Soft gel
• Servings: Two capsules
• Servings per container: 30
• Certifications: Certified vegan, third party tested
• Best for: Vegans or vegetarians
• Omega-3 per serving: 590 milligrams per serving

Finding a vegan omega-3 supplement can be difficult since many brands use anchovies, sardines or mackerel in its products. Our pick for the best vegan omega-3 supplement is Calgee Sustainable Vegan Omega-3 because these plant-based soft gels are made from algae rather than fish oil. Calgee aims to improve the health of our bodies and our plant, which is why the algae used is sustainably harvested at an indoor facility in North Carolina in an effort to protect marine ecosystems.

In addition to being certified vegan, Calgee Sustainable Vegan Omega-3 supplements are third party tested and are Carrageenan-free, gluten-free and non-GMO.

We like that each serving of these Calgee soft gels contain Omega-3 and Omega-6 fatty acids as well as 450 milligrams of heart-health promoting EPA and brain-health benefitting DHA.

Pros:

• Certified vegan and is carrageenan-free, gluten-free and non-GMO
• Third-party tested for quality and consistency and certificate of analysis readily available on the company’s website
• Forumlated to include both DHA and EPA

What to consider:

• High price per serving compared to other supplements on our list 

Best Omega-3 for Women: Ritual Multivitamin

Get 25% off your first month of Ritual! Code: SI25

Amazon

• Type: Delayed-release capsule
• Servings: Two capsules
• Servings per container: 30
• Certifications: Non-GMO Project Verified, vegan, gluten-free, major allergen-free, no artificial colorants
• Best for: Women of all ages, including prenatal women, postnatal women, and those over 50 years old
• Omega-3 per serving: Varies from 330-350 milligrams per serving, depending on which multivitamin you choose (18+, 50+, prenatal or postnatal)

Ritual provides specific multivitamins for women in all stages of life, including those who are 18+ years old, 50+ years old, prenatal or even postnatal. With slight nuances that address the specific needs of each season of life, this multivitamin can support women of all ages.

Ritual provides 330-350 milligrams of vegan omega-3 per serving sourced from microalgae in Saskatoon, Canada. Ritual is known for its quality and transparency—it explains where its materials are sourced and what each supplement contains, so you can understand what you're taking.

Ritual provides extensive education regarding their supplements, ingredients and suppliers so customers can choose a well-rounded multivitamin that can meet a wide variety of needs. Regardless of your age or stage of life, this multivitamin from Ritual can help you reach your healthiest potential.

Check out our in-depth Ritual vitamins review for more information on the brand.

Pros:

• Vegan source of omega-3
• Specific multivitamins to support women in different stages of life (18+, 50+, prenatal and postnatal)
• Contains other important nutrients like vitamin D, vitamin B12 and more
• Subscription available so you can "set it and forget it"

Cons:

• Only provides DHA and no other omega-3 fatty acids like EPA or ALA
• Serving size is two capsules per day, which may be inconvenient for some

Related Post: The Best Multivitamins for Women, According to an Expert Nutritionist

Best Fish Oil Supplement Subscription: Lifeforce Omega

Lifeforce

• Type: Softgel
• Servings: Three softgels
• Servings per container: 30
• Certifications: No artificial coloring or flavoring
• Best for: Saving money with a recurring delivery subscription
• Omega-3 per serving: 1,000 milligrams with 670 milligrams EPA and 300 milligrams DHA

We already discussed the benefits of Lifeforce Omega in a section above, including reducing your heart disease risk. However, another element that we love about Lifeforce supplements is the subscription service. When you subscribe to a recurring 30-day subscription, you’ll get a 20% discount on the supplement, which offers $20 in savings.

Pros:

• 20 percent discount with a subscription service
• Subscription can be canceled at any time

Cons:

• Monthly subscription is the only option available

Best Fish Oil Supplement for Boosting Immunity: Transparent Labs Krill Oil

Transparent Labs

• Type: Liquid softgel
• Servings: Two softgels
• Servings per container: 30
• Certifications: No artificial sweeteners, no artificial coloring, no artificial preservatives
• Best for: Boosting the immune system, fighting metabolic disease and auto-immunity
• Omega-3 per serving: 1,000 milligrams total with 120 milligrams as EPA and 55 milligrams as DHA

Did you know that omega-3s can have a significant effect on your immune system? According to one study, taking krill oil supplements in conjunction with exercise can boost your body’s production of PMBCs, which are responsible for some immune responses. Even better, it can boost your immune system’s function for up to three hours after you exercise.

Transparent Labs krill oil has 1,000 milligrams of krill oil omega-3s with 120 milligrams EPA and 55 milligrams of DHA. This is a well-balanced supplement with no artificial sweeteners, coloring or preservatives. Plus it comes with the same third-party testing that we’ve grown to expect from Transparent Labs. If you’re looking for an omega-3 supplement for boosting immunity, Transparent Labs Krill Oil is a good bet.

Pros:

• Can boost your immune system for three hours after exercise
• No artificial additives
• Third-party tested

Cons:

• Expensive

Best Omega-3 for Pregnancy: Ritual Prenatal Vitamin

Get 25% off your first month of Ritual! Code: SI25

Amazon

• Type: Vegan capsule
• Servings: Two capsules
• Servings per container: 30
• Certifications: Vegan, gluten and major allergen free, non-GMO
• Best for: Pregnant women looking for a holistic multivitamin that includes omega-3s
• Omega-3 per serving: 350 milligrams DHA

There are a lot of things to love about Ritual’s lineup of supplements, and the prenatal vitamin is no exception. This prenatal vitamin has a vegan capsule, and it is free of gluten and other major allergens. Even better, Ritual is committed to making their ingredients traceable, so you can know where they come from, how they're processed and how much of each is included in the formula.

Ritual’s prenatal vitamin is rich in DHA omega-3s with 350 milligrams. Omega-3s are essential to your growing child’s brain and eye development. DHA specifically can also reduce your risk of early, preterm birth and all of the complications that go along with it, and Ritual prenatal vitamins have a high dose of DHA.

This prenatal vitamin also comes in two flavors, citrus or mint, which should help with any aftertaste.

Related: The Best Prenatal Vitamins for a Healthy Pregnancy

Pros:

• High dose of DHA which can prevent preterm birth
• 11 other essential vitamins and minerals including vitamins B12, D3 and biotin
• Delayed-release capsules

Cons:

• Expensive

Best Tasting Fish Oil Supplement: Nordic Naturals Ultimate Omega Gummy Chews

Nordic Naturals

• Type: Gummies
• Servings: Two gummies
• Servings per container: 27
• Certifications: Non-GMO verified, third party purity tested, gluten-free, free of milk derivatives, free of artificial colors and flavors
• Best for: Those searching for a chewable omega-3 supplement with no fishy aftertaste
• Omega-3 per serving: 1,200 milligrams per serving, with 600 milligrams of EPA and 450 milligrams of DHA

Fish burbs can be made more tolerable with the incorporation of flavors like lemon and vanilla, and another solution is flavored gummies like Nordic Naturals Ultimate Omega Gummy Chews. Multiple reviewers say there is no fishy taste to the gummy, ensuring you get all the health benefits of omega-3 without the unpleasant flavor. These gummies are also sugar-free (sweetened with xylitol and stevia), GMO-free and third-party tested for purity.

Related Post: Nordic Naturals Ultimate Omega Review: Fish Oil Supplement

Pros:

• Certificate of analysis available to confirm quality
• Contains 1,280 milligrams of omega-3 per serving which is robust compared to many other supplements available
• Gummy form accommodates those who prefer not to swallow pills

Cons:

• More expensive per serving than most softgels
• Not vegan and contains fish/seafood

Best Affordable Fish Oil Supplement: Utzy Naturals Omega-3 Fish Oil

Utzy Naturals

• Type: Softgels
• Servings: One softgel
• Servings per container: 60
• Certifications: Sustainably sourced, free of gluten, yeast and artificial colors and flavors, made in an NSF-certified facility
• Best for: Those who want a quality, affordable fish oil supplement
• Omega-3 per serving: 800 milligrams total with 430 milligrams as EPA, 290 milligrams as DHA and 80 milligrams of additional Omega-3 fatty acids

Utzy Naturals Omega-3 Fish Oil is a concentrated, high-quality supplement that costs just $0.49 per serving. This fish oil is derived from anchovy, sardine and mackerel caught off the Chilean coast. Each batch is processed in a pharmaceutical drug licensed facility in Norway that conducts a micro distillation and detoxification process to ensure its purity. Then, the brand's in-house lab and verified third-party labs test the formula for effectiveness, safety and purity.

There are 800 milligrams of omega-3 fatty acids per serving, and they're in the natural triglyceride form, which has a higher bioavailability than processed forms such as ethyl esters, so it's more readily absorbed and utilized by the body. Of the 800 milligrams, 430 are EPA and 290 are DHA, both of which are main omega-3 fatty acids that may promote heart health, reduce joint tenderness and swelling, and improve certain aspects of cognitive function. We reached out to Utzy Naturals for more clarification on the 80 milligrams of "additional" omega-3 fatty acids, and a brand representative responded with a precise breakdown from the lab team indicating that it comes from 26 other omega-3 fatty acids.

Each capsule contains a natural lemon/lime flavor to offset the “gentle aftertaste” often associated with Omega-3 supplements. Several reviewers on the Utzy Naturals website state that the capsules don't smell like fish and don't leave an unpleasant aftertaste. The brand has a subscribe and save option that ships for free every 30, 45 or 60 days, and subscribers save 15%.

Pros:

• Premium quality option that is value priced
• Certificate of Analysis and testing details available on the product page
• Each batch is purified, vacuum distilled and independently tested to ensure pesticides, heavy metals and polychlorinated biphenyls (PCBs) are not detected

Cons:

• Consumers may find it important to have additional certifications, like organic or gluten-free certifications

Best Liquid Fish Oil Supplement: Carlson, Norwegian, The Very Finest Fish Oil

Carlson

• Type: Gummies
• Servings: One teaspoon (five milliliters)
• Servings per container: 100
• Certifications: Non-GMO verified, third party purity tested, gluten-free, free of artificial preservatives
• Best for: Those searching for a fish oil supplement in liquid form with minimal or no fishy taste
• Omega-3 per serving: 1,600 milligrams per serving, with 800 milligrams of EPA and 500 milligrams of DHA

For those who’d rather sip than swallow their fish oil, The Very Finest Fish Oil from Carlson is a great option, given its multiple flavor options (Orange, Mixed Berry and Lemon). And one teaspoon of Carlson is packed with omega-3, boasting 800 milligrams of EPA and 500 milligrams of DHA.

Among 8,394-plus reviews at the time of writing, more than 7,753 gave the liquid fish oil 5/5 stars, almost always citing the lack of fish taste or fish burps later. One reviewer even mentions putting the fish oil on her salads. How’s that for a combo? Condiment and cognitive booster.

The gummy is also exceptionally high in EPA, which is shown to help lower triglyceride levels, benefiting heart health.

Pros:

• Tested by FDA-certified independent labs
• Contains a robust 1,600 milligrams of omega-3 per serving in just a teaspoon
• Multiple flavors available to suit your taste and mask fishiness

Cons:

• The sensation of sipping oil can take some getting used to
• This product is not vegan and contains fish/seafood

What Is Fish Oil?

Fish oil is a rich source of omega-3 fatty acids that most commonly comes from cod liver oil, krill and oily fish, like salmon, mackerel and anchovies. For that reason, the vast majority of omega-3 supplements are fish-based, although there are plant-based exceptions. Often “fish oil” will usurp “omega-3” in the name of a supplement, since they are essentially interchangeable in this context. You can get the American Heart Association’s recommended daily omega-3 in your diet by eating fish, especially fatty fish like salmon. However, because fish can be a time-consuming and pricey commodity to cook and purchase, fish oil products are an excellent resource to fill nutritional gaps. 

What Is Omega-3?

Omega-3 is a fatty acid that helps the body in a variety of ways, from combating inflammation to promoting a healthy heart to maintaining good mental and physical health. It’s an all-in-one super nutrient, and research continues to indicate its potential for longevity and health.

Your body does not produce enough omega-3 naturally, so it needs to be consumed in other ways. Omega-3 typically comes from food sources like seafood or shellfish, nuts and seeds. It’s a fat through and through, meaning only dietary fats will contain omega-3. Starchy or protein-rich foods may not contain this essential nutrient. People who consume low fat diets or are allergic to omega-3 containing foods may not consume enough to reap the benefits. Actually, research shows that up to 90 percent of Americans may not consume enough omega-3 at all, regardless of diet type or allergies.

Related Post: The Best Anti-Inflammatory Supplements

Benefits of Fish Oil Supplements

There are a multitude of benefits related to the omega-3 found in fish oil supplements, and many more potential benefits are still being researched. We know most conclusively though that omega-3 fatty acids have positive effects on major functions in the heart. There are also studies that show fish oil may lower blood pressure and reduce the overall risk of cardiovascular disease, although further research is needed.

Risks and Side Effects of Fish Oil Supplements

Before adding any new supplement to your diet, it’s important to speak with your physician to ensure it's the best choice for you.

While omega-3 supplementation usually does not pose a threat, in excess it can cause mild symptoms such as upset stomach, bloating, gas or diarrhea, as well as nausea, headache or a smelly sweat.

Additionally, individuals on certain medications must be mindful of omega-3 supplementation, especially high doses. Individuals taking anticoagulant medications or medications to treat diabetes may need to adjust their omega-3 supplements or medication dosages, so it's important to speak with a medical professional before trying supplementation.

Who Should Take Omega-3

Omega-3 can be a beneficial supplement for nearly everyone, but you should still speak with your doctor before adding it to your daily regimen.

If you fear that you aren't consuming adequate amounts of omega-3 fatty acids in your diet, supplements may be beneficial for you.

Other individuals who may benefit from omega-3 supplements include those trying to prevent heart complications, individuals with autoimmune diseases like rheumatoid arthritis, women who are pregnant or trying to become pregnant and more.

Who Shouldn't Take Omega-3

Your doctor or medical team will know best if you should not try this type of supplement. Because omega-3 supplements do interact with anticoagulant and diabetes medications, individuals on either or both may be advised to discontinue omega-3 supplementation.

How to Choose the Best Omega-3 for You

Potency

Currently, the U.S. National Institutes of Health does not provide a recommended daily intake for omega-3 fatty acids. Because of this, it can be difficult to determine exactly how much EPA, DHA, or ALA your body requires every single day. That being said, communicate with your physician or medical team to determine how omega-3 can help you achieve your health goals and exactly how much omega-3 will help you do that.

Many supplements range from 200 milligrams to over 1,000 milligrams of omega-3 per serving with varying amounts of EPA, DHA and ALA. Understand the differences between each type of omega-3 as well as their benefits so you can choose a supplement that best meets your needs.

Quality

When choosing any supplement, quality is important. Without third-party testing or knowledge of what’s going into your supplement, you could be exposed to heavy metals or other dangerous pollutants in a supplement. Be sure to understand the quality of each ingredient going into your supplement so you can be confident in your choice.

Sustainability

The topic of sustainability is becoming more and more important to consumers in their personal care products. Some organizations are just as passionate about this topic and use sustainably sourced animals or animal products, as well as produce or use recycled packaging. If sustainability is important to you, thoroughly read up on your potential supplement’s website so you can be sure that its values align with yours.

Bioavailability

The bioavailability of omega-3 fatty acids is still largely misunderstood, with current research exploring this further. Regardless of the bioavailability of each type of omega-3, some brands of this fat-soluble micronutrient can go rancid if not stored and handled properly. Because of this, it's important to store your omega-3 supplement according to package directions.

Fish Oil And Omega-3 Dosage

Public health institutions, like the National Institutes of Health and the American Heart Association, offer varying guidelines on how much omega-3 is needed for a well-balanced diet. In a nutshell, the recommended range is 250 to 500 milligrams of EPA and DHA a day in healthy adults without heart disease. Roughly two servings of fish a week, at three to four ounces a serving, would put you on that track to meet the upper end of that guideline.

Other Sources of Omega-3

Obviously, the majority of omega-3 supplement talk centers around fish oil, but there are plant-based options. A few of the best available alternative sources of omega-3 are flaxseeds, chia seeds, walnuts, hemp seeds and algae. Algal oil is perhaps the most common plant-based omega-3 supplement you’ll see.

Research On Fish Oil Supplementation

While there’s a lot of robust research on fish oil, especially in relation to heart health, there are also a lot of lingering questions about other health benefits of fish oil. One such is whether omega-3 could reduce the risk of some cancers. Currently, there’s only evidence of a correlation (i.e. not causal relationship) at best.

There has also been limited research on omega-3 supplementation during pregnancy. The research suggests that omega-3 requirements increase during pregnancy, and may lower the risk of premature birth while supporting fetal growth, especially the brain and eyes. Of course, pregnant people must also be wary of the risks of mercury toxicity when consuming fish.

The potential cognitive-enhancing effects of omega-3 are also fairly well-documented, especially in those with mild cognitive impairment, but further clarifying research is needed. 

Fish Oil FAQs

What are the types of Omega-3?

Omega-3 can be further broken down into three different fatty acids including alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Each of these has a different function or role in our health, but consuming various amounts of all is best.

For example, DHA is especially important in our brains and retinas, and it's important for a baby’s development. On the other hand, ALA is more useful in protecting our heart and preventing heart disease.

Ultimately, all three types of omega-3 are important to consume via diet and supplementation when necessary to provide a multitude of benefits for the entire body.

Can you take fish oil supplements every day?

It's always important to discuss nutrition supplementation with your doctor and Registered Dietitian. Your medical team will advise you as to whether or not an omega-3 supplement is the right choice for you and whether you should be taking it every day.

However, omega-3 supplementation can be beneficial for a wide variety of individuals, particularly those who may not consume enough omega-3 through food sources alone.

Is Omega-3 the same as fish oil?

Fish oil is one form of omega-3. Fish oil usually contains EPA and DHA, two of the three main forms of omega-3 fatty acids. However, it’s not the only way to supplement your omega-3s. There are vegan or vegetarian sources of omega-3 that can be consumed through diet or supplementation. For example, algae-based omega-3 supplementation is available. While fish oil does contain omega-3, it's not the only way to supplement omega-3.

How do you know if a fish oil is good quality?

Choosing a quality omega-3 supplement is important so you can understand what you’re consuming and how it will support your health. Our top picks for omega-3 supplements provide you with high-quality choices that are sure to support you on your health journey.

When choosing any supplement, be mindful of all ingredients, particularly if you suffer from allergies or intolerances. Also, look for extra certifications, the use of organic ingredients (when possible) and other qualities that are important. Some individuals may want vegan or vegetarian supplements, whereas others may prioritize other qualities.

What are the symptoms of omega-3 deficiency?

A lack of sufficient omega-3 is very common, particularly if you're not consuming food sources of omega-3 like seafood, nuts and seeds. While symptoms can vary, a common symptom of low omega-3 is dry skin or dermatitis. If you suspect you are deficient in omega-3, speak with your medical provider.

Should you take fish oil in the morning or at night?

Since omega-3 supplements don't stimulate or calm the body, they don't need to be taken at a certain time of day. However, it's important to take omega-3 supplements with food. This is because omega-3 is fat-soluble and will be digested and absorbed better if consumed with dietary fat. Whether you’re taking omega-3 with your breakfast, lunch or dinner, be sure to take this directly after your meal for optimal results.

Final Thoughts

Omega-3 is a powerful nutrient that delivers benefits to your heart, brain, joints and immune system. As you age, it may improve your health by fighting inflammation. And while it's available in many food sources, many of us may not be consuming enough foods rich in omega-3 to truly benefit from all that it can provide.

An omega-3 dietary supplement may be beneficial for a wide variety of people who are looking to enhance their health and support aging. Whether you’re looking to reduce your risk of heart complications, optimize your immune system or alleviate joint pain, talk to your doctor about adding an omega-3 supplement to your diet.

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