The Fast Facts
- A quality fish oil supplement aims for 250 to 500 milligrams (mg) of combined eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) per serving.
- Consider a product that’s third-party tested for purity and potency, ideally certified by organizations such as NSF International, United States Pharmacopeia (USP), or the International Fish Oil Standards (IFOS).
- Based on quality, registered dietitian input, and tester feedback, Nordic Naturals Ultimate Omega Soft Gels is our top pick for the best fish oil supplement.
If you don’t eat cold-water fatty fish and other seafood, or plant-based foods, such as nuts, seeds, and plant oils often, omega-3 supplementation through fish oil is an easy and helpful way to increase your intake and get support for heart, eye, and brain health, and in lowering inflammation and cholesterol.
Some of the products below were provided to Healthline testers at no cost. Our opinions and reviews are ours alone, and have not been reviewed, approved, or otherwise endorsed by the brands.
Our Medical Standards and Insights team has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.
To choose the brands on this page, we considered all the vitamin brands that passed our vetting process. Then, we personally tested some of them to narrow down our list even further.
When rounding up the best fish oil supplements, we considered the following factors:
- Quality: In addition to ingredient quality, we evaluated the company’s testing and manufacturing processes. The products selected are made by companies that provide objective measures of trust, such as third-party lab-validated supplements.
- Fish oil source: We prioritized supplements with oil from smaller fish because they’re
typically lower in mercury than larger fish. - Certifications: We prioritized products with additional certifications from independent organizations to help ensure quality, transparency, and safety beyond third-party testing. However, we also included many products that use other methods to verify quality.
- Tester reviews: Our team tried many of the supplements on our list and shared firsthand feedback to help us decide which products to include.
- Price: We included products to suit a variety of budgets.
- Supplement Quality: Choose supplements without fillers or artificial ingredients, and look for third-party certifications from organizations like IFOS, NSF International, or USP International.
- Omega-3 Content: Aim for
250 to 500 mg of combined EPA and DHA per serving. Some products also contain ALA, a plant-based omega-3. - Serving Size: Check if the recommended dose requires multiple capsules or a single serving to fit your preference.
- Fish Oil Source: Prefer fish oil derived from smaller, sustainably caught fish such as sardines and anchovies, which
typically have lower mercury levels. - Supplement Type: Fish oil supplements come in various forms — softgels, liquids, or gummies — so choose based on your personal preference.
- Freshness: You can purchase from reputable brands that test for oxidation. It’s wise to always check expiration dates and avoid large bulk purchases to ensure freshness.
Useful supplement shopping guides for supplements
You can take fish oil every day. However, taking high doses of fish oil (over 5,000 mg per day) can lead to an increased risk of excessive bleeding in some people.
Most health organizations recommend consuming 250 to 500 mg of combined EPA and DHA per day, with slight variations depending on your age and health status.
For ALA, the recommended daily intake is 1.1 g for women and 1.6 g for men.
Nordic Naturals is our top pick for the best omega-3 brand. Its Ultimate Omega supplement is third-party tested and Friend of the Sea certified, and it also provides a COA for all products on its website.
Look for fish oil derived from wild-caught, sustainably sourced fatty fish lower in mercury, such as mackerel, anchovies, or sardines.
Some people might also prefer cod liver oil, as it provides other important nutrients besides omega-3s, including vitamins A and D.
In addition to providing omega-3 fatty acids, some types of fish oil (like cod liver oil) may also contain other nutrients, such as vitamins A and D. This may be appealing if you’re taking these vitamins separately and looking for a simple way to streamline your supplement routine.
But while fish oil is one type of omega-3 supplement, there are several other varieties that may be a better fit, depending on your preferences.
For example, a plant-based omega-3 supplement might be a better option for those who prefer to avoid fish. In fact, research suggests that algae-based omega-3 supplements may be as effective as fish oil at increasing DHA levels.
Fish oil may offer several potential health benefits:
- Cholesterol: Omega-3s are mainly used to lower triglycerides, especially at higher prescription doses. According to a 2021 study, higher blood levels of DHA could be linked to lower LDL (bad) cholesterol levels. However, more research is needed.
- Inflammation: DHA and EPA may reduce inflammation, with DHA possibly having a broader anti-inflammatory effect.
- Memory: Some fish oil supplements also contain a compound called CoQ10, like Thorne’s Omega 3 supplement. This combination may support cognitive function and may also offer benefits for polycystic ovary syndrome (PCOS), though evidence is limited.
There are some drawbacks to taking omega-3 fish oil, namely side digestive side effects and fishy burps. Fish oil supplements can also expire and should be stored carefully to keep them fresh.
There are many types of fish oil supplements, each sourced from a different species and varying in omega-3 fatty acid content.
When shopping for an omega-3 supplement, it’s best to choose a product that’s been third-party tested to make sure the contents match the label and supplement facts panel.
You’ll also want to consider which form of supplement you prefer, such as a liquid, capsule, or gummy, and your preferred dose. However, keep in mind that more is not always better. In fact, excessive intake may do more harm than good.
For best results, take the supplement alongside a balanced diet to help maximize its potential benefits.