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Taylor Leamey Former Senior Writer
Taylor Leamey wrote about all things wellness for CNET, specializing in mental health, sleep and nutrition coverage. She has invested hundreds of hours into studying and researching sleep and holds a Certified Sleep Science Coach certification from the Spencer Institute. Not to mention the years she spent studying mental health fundamentals while earning her bachelor’s degrees in both Psychology and Sociology. She is also a Certified Stress Management Coach.
- Certified Sleep Science Coach, Certified Stress Management Coach
Omega-3s are polyunsaturated fats that your body requires for cell function, energy, heart health and other crucial tasks. However, the body doesn’t produce omega-3s on its own and has to get them from your diet. If you’re not getting enough omega-3s because of dietary restrictions or need higher levels due to a chronic condition such as coronary heart disease, your doctor may suggest an omega-3 supplement.
You may have heard people refer to omega-3 supplements as fish oil supplements, since that’s what they contain, but they’re not the same as fish liver oil supplements. And yes, there are vegan versions, typically made from algae.
To help you find the best omega-3 supplement for your specific needs, we did the research so you don’t have to. However, you should consult your doctor before taking an omega-3 supplement, especially if you take blood thinners or nonsteroidal anti-inflammatory drugs, or NSAIDs, are pregnant or nursing or have a fish or shellfish allergy.
Best Omega-3 Supplements
Pros
- The GNC Mini softgels are smaller than the average size of omega-3 supplements, which is good for people who have trouble swallowing large pills.
- ConsumerLab tested and approved
- Free of heavy metals.
Cons
- Smaller pills, but you have to take two of them
Omega-3 supplements are often large pills, measuring from half an inch to an inch. For some, that poses a problem. GNC offers an alternative with its mini fish oil softgels. The GNC Triple Strength Fish Oil Mini wins the best overall omega-3 supplement for its size and omega-3 concentration.
The small softgels are enteric-coated, meaning a polymer is applied to the outside of the softgel to keep it from dissolving in the stomach. The softgels then move to the small intestine, where they are digested and released. It also means there’s no fishy aftertaste.
GNC Triple Strength Fish Oil Mini has a good concentration of omega-3s: EPA (734 mg) and DHA (266 mg).
Omega-3 content per serving: 1,065 mg of omega-3 per two softgels
Pros
- A must for people who want to buy in bulk at an affordable price
- USP certification
Cons
- Other options on the list have a higher omega-3 dose
- These fish oil capsules aren’t enteric coated, which means there is nothing to hide that fishy aftertaste
If you prefer to buy in bulk, you might consider Kirkland Signature Natural Fish Oil. It’s inexpensive at $21 for 400 capsules. This omega-3 supplement doesn’t have all the bells and whistles other brands have. It’s a basic, no-fuss option for people who don’t need a high dose of fish oil. Kirkland Signature fish oil supplement only includes 300mg of EPA and DHA per softgel. That’s significantly less than other brands, but taking one capsule twice daily puts it closer to the rest in terms of dosage.
The softgel capsules are long and narrow to make them easier to swallow. Still, the pills are large, and some reviewers suggest they are hard to swallow.
Omega-3 content per serving: 300mg omega-3 per softgel
Pros
- Orange flavor that doesn’t leave a fishy taste
- It has a five-star rating from International Fish Oil Standards
Cons
- It’s slightly more expensive than other options on the list
When it comes to fish oil and omega-3 supplements, taste matters. Barlean’s Ideal Omega-3 Softgels are great for those who want to avoid the fishy taste of some omega-3 supplements. They have an orange flavor that covers the smell and taste of fish oil so that you can get the benefits without the unpleasant side effects — fishy burps and aftertaste. User reviews say these orange omega-3 supplements don’t leave a fishy aftertaste.
The dosage for this omega-3 supplement is 1 softgel, which users note is rather large. However, the softgel form makes them easy to swallow. You get 750mg of EPA and 250mg of DHA omega-3s with one softgel.
Omega-3 content per serving: 1,000mg of omega-3 per softgel
Pros
- User reviews say these fish oil gummies are delicious and don’t have a fishy taste
- Flavors are strawberry, lemon and orange
Cons
- 3 grams of added sugar per serving
- Significantly lower omega-3 content than other brands
There’s a gummy supplement for everything — omega-3s included. Nature Made Fish Oil Gummies are a great option for people looking for a yummy way to intake a low dose of omega-3s. The two-serving dose only includes 47.5mg of DHA and 9.5mg of EPA omega-3s. Because of the low dose, it’s not the best choice if you’re deficient in omega-3s; it’s better suited for people who already get most of it from their diet but are looking for a little boost.
Nature Made Fish Oil Gummies are free of any synthetic flavors or colors. The fish sources are wild, deep ocean water fish — not from raised farms. These fish oil gummies are also USP certified for quality and purity.
Omega-3 content per serving: 57mg of omega-3s per two gummies.
Pros
- Gluten- and GMO-free
- Has earned a five-star certification from IFOS
- Fish source in this product is sustainably-caught anchovies from off the coast of Chile
Cons
- The packaging on the bottle says “small” softgels; however, some customer reviews point out that while they may be smaller than other brands, they are not truly small.
- The serving size is two capsules twice daily with meals
For those looking to add an omega-3 supplement for heart health, consider the Life Extension Super Omega-3 Supplement. It features a formula of DHA, EPA, olive extract and sesame lignans for an antioxidant and antimicrobial supplement. Research shows that olive leaf extract and sesame can help prevent heart disease.
Life Extension’s omega-3 supplement carries a five-star certification from IFOS. It’s also gluten-free and non-GMO. This omega-3 supplement delivers a solid dose of both DHA (500mg) and EPA (700mg). However, that is a trade-off of serving size. Instead of the standard one or two capsules a day, Life Extension requires two capsules twice a day with food.
Omega-3 content per serving: 1,200mg of Omega-3s per four softgels
Pros
- Third-party tested and approved by ConsumerLab
- Subtle lemon flavor that can mix easily into drinks or food, according to reviews.
Cons
- Nordic Naturals Liquid Fish Oil has a very high concentration of omega-3s, which may be too much for some
Most fish oil supplement pills are large, significantly larger than other capsules. This poses a problem for people who have a hard time swallowing pills. Liquid omega-3 offers a way to boost your intake without having to worry about large capsules. Nordic Naturals Ultimate Omega Liquid omega-3 supplement is free from artificial additives and fillers.
Nordic Natural is a well-known brand that offers the best liquid fish oil supplement. The serving size is one teaspoon, with the highest concentration of omega-3s on the list. Each serving contains 1,470mg of EPA and 1,010mg of DHA in triglyceride form. Research suggests that the triglyceride form may be better absorbed in the body.
Omega-3 content per serving: 2,470mg of omega-3 per one teaspoon
Pros
- Third-party-tested
- Ingredients are traceable
- Doesn’t contain carrageenan
- Contains citrus oil for better taste and less burp-back
Cons
- On the pricier side
- May not be for people who dislike citrus flavors
Ritual’s omega-3 supplement checks all the boxes: It’s vegan; contains both DHA (308mg) and EPA (154mg); is third-party tested for heavy metals, major allergens and microbes; and the ingredients are traceable. In this case, the entire microalgae used to make this vegan omega-3 comes from the supplier Polaris, and its final manufacturing location is in La Forêt-Fouesnant, France. It’s also infused with citrus oil to enhance its taste and minimize burp-back.
When researching vegan omega-3s, many people said they want to avoid supplements containing carrageenan, a food additive derived from red seaweed. While the US Food and Drug Administration considers carrageenan “generally recognized as safe,” some choose to avoid it due to concerns about digestive issues or allergic reactions. Ritual’s vegan omega-3 doesn’t contain carrageenan.
Though Ritual frequently offers discounts to new customers, its vegan omega-3 is on the pricier side: $33 at full price for 30 servings. That makes the price per serving $1.10. A cheaper alternative that’s still third-party-tested and vegan is the Nordic Naturals Algae Omega (715mg of omega-3s per two capsules), which is $0.49 per serving at full price. However, it does contain carrageenan.
Omega-3 content per serving: 500mg of omega-3s per 1 capsule
When choosing the best omega-3 supplements, we considered factors like cost, dosage, form and quality. We also researched each product’s customer reviews to compare the capsules’ texture, taste and size. We didn’t test these products in-house. We relied on third-party certifications to determine the quality and purity of the products.
The market is flooded with brands offering omega-3 supplements. Knowing which is the best fit for you can be difficult. When shopping, keep these things in mind:
- Supplement type: Omega-3 supplements are known for large capsules. Maybe people in product reviews call them “horse pills.” Because of this, it’s more important than ever to consider the form of supplement that best fits your needs. There are mini capsules, gummies and liquid options if you have trouble swallowing large pills.
- Dosage: The products across the fish oil market vary by dosage. Determining how much you should take depends on your diet, needs and potential medication interactions.
- Fish oil source: Many brands source fish oil sustainably and responsibly. It’s possible to take an omega-3 supplement with no fish source; you just need to check the nutritional label, which states the source.
- Quality: The quality of a product can be determined by the ingredient label. Given the minimal regulations in the vitamin and supplement industry, it’s important to look for products with third-party testing that vouches for their quality and purity.
- Potential side effects: Taking omega-3 supplements does not by itself increase the risk of bleeding. However, if you are on blood thinners or other medications that affect your blood, your risk of bleeding could increase.
When reading labels and comparing the best omega-3 supplements, you may notice there are several types of omega-3s out there. That can make things seem a little confusing, but it’s actually as simple as where the omega-3s are sourced from.
There are three types of omega-3s that you’ll find on a supplement label:
As with any supplement, there are side effects to be aware of. Side effects associated with omega-3s are upset stomach, nausea and diarrhea. A fishy taste or breath is also commonly reported after taking fish oil supplements.
More severely, taking too many omega-3s in conjunction with certain medications can increase your risk of bleeding and decrease clotting. You must speak with your doctor before taking any fish oil supplements if you are taking any medication that affects your blood.
According to the National Institutes of Health, it’s recommended that adults intake at least 250mg of omega-3s — including DHA and EPA combined. Higher dosages can benefit medication conditions.
If you’re someone who doesn’t eat fish or omega-3-rich foods, you can regularly take an omega-3 supplement each day. However, you must consult your doctor to determine the right dosage for your needs.
Fatty fish like salmon, mackerel and sardines tend to be rich in omega-3. You can also supplement omega-3 with nuts and seeds like flaxseeds, chia seeds and walnuts. Soybeans and canola oil also contain trace amounts of omega-3 but not to the same degree as fatty fish.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
