While omega-3 fatty acids are all the rage, it may surprise some to know that our bodies don’t make them naturally, so we have to get our dose from food or an omega-3 supplement. The best omega-3 supplements, it turns out, are often the best fish oil supplements. That’s because, while many foods are rich in omega-3 fatty acids, fish oil specifically contains two out of the three most popular sources of omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). (The third, alpha-linolenic acid (ALA), comes from plants.) “Supplementing with a quality fish oil can help you include more omega-3 fats in your diet which helps improve your immune response and overall health,” explains dietary supplement specialist and researcher Denise John, PhD. “It can affect our brain function, immune system, mood, focus, vision, inflammatory response, heart function, respiratory function, metabolic health, and more.”
Vogue’s Favorite Fish Oil Supplements:
Featured in this article
When it comes to choosing an omega-3 supplement that works for you, there’s three top factors to consider, says registered dietician and founder of Real Nutrition Amy Shapiro MS, RD. “Your overall health, your supplement preference, and the quality of the supplement are what matters most.”
To find the best omega-3 supplement for you, we asked the experts to break down everything about the best omega-3 supplements from the ingredients to the benefits.
In This Article:
- Are fish oil supplements really worth it?
- What are the benefits of fish oil?
- Types of Fish Oil/Omega 3s
- What to Look for in Fish Oil Supplements
- How much fish oil should you take daily?
- When Should I Take a Fish Oil Supplement?
- How We Tested
- Meet The Experts
Best Overall: Nordic Naturals Omega-3
- Why We Love It: You’d be hard-pressed to find a nutritionist that doesn’t like an omega-3 supplement from Nordic Naturals, thanks to the brand’s rigorous testing standards, ingredient balance, and clear transparency. It’s also the fish oil supplement Shapiro herself takes: “I love Nordic Naturals because they’re high-quality, third-party tested, and honestly the lemon capsules taste good,” she says. The fish oil is also in a triglyceride molecular form—how it’s naturally found in fish—which helps for optimal absorption. The brand also has chewables, liquids, gummies, and smaller soft gels so it’s easy to find a format that works best for you.
- Source of Omega 3s: Purified deep sea fish oil (from anchovies, sardines, mackerel, and herring)
- EPA and DHA per serving: 330mg EPA, 220mg DHA
- Form: Soft gel capsule
- Dose: 2 capsules
- Certifications: Friend of the Sea certified, IGEN Non-GMO certified, third-party tested
Best Tasting: Puori Omega 3 Fish Oil
- Why We Love It: One of the biggest gripes people report about taking fish oil supplements is the fishy aftertaste or “fish burps”— these lemony-flavored capsules solves both issues in one fell swoop. Transparency is at the heart of Puori’s supplements, including its popular fish oil. The brand gets its raw fish oil from wild-caught anchovies in the Pacific Ocean using Friend of the Sea-certified fishing methods which is a super win for those with sustainability on the mind.
- Source of Omega 3s: Wild caught anchovies from the Pacific Ocean
- EPA and DHA per serving: 1250mg EPA, 500mg DHA
- Form: Soft gel capsule
- Dose: 3 capsules
- Certifications: IFOS certified, Friend of the Sea certified, Clean Label Project certified, GMP-certified
Best Algae: Orlo Vegan DHA Omega 3 Supplement
- Why We Love It: For those on a vegan or vegetarian diet, algae oil is a good plant-based source of the omega-3s EPA and DHA. “Orlo is an excellent brand for algae-based supplements,” says Shapiro. Orlo’s algae is grown in Iceland using geothermal energy and extracted through a process that doesn’t use any harmful chemicals so you can rest assured you’re getting an omega-3 supplement that’s free of toxins, mercury, and solvents. As an added bonus, if you typically struggle swallowing large “horse pills,” these are also on the smaller size and more manageable—the brand claims they’re up to 50% smaller than other brand’s gel capsules.
- Source of Omega 3s: Algae oil
- EPA and DHA per serving: 15mg EPA, 335mg DHA
- Form: Soft gel capsule
- Dose: 2 capsules
- Certifications: NSF-certified, ISO certified, Vegan Society registered, third-party tested
Best Liquid: Carlson Cod Liver Oil
- Why We Love It: For a dose of animal-based omega-3 fatty acids as well as fat soluble vitamins A and D, registered dietician Meg Gerber, RD recommends cod liver oil. “Vitamin A is key for iron usage, immunity, gut healing, and thyroid health while vitamin D is important for immunity and bone health,” she says. Shapiro specifically likes Carlson Labs because they’re offerings are typically “well absorbed with guaranteed freshness.” There’s also tons of flavors to choose from—bubble gum, fruit splash, lemon, mixed berry, orange, and unflavored—so there’s one for everyone’s preference.
- Source of Omega 3s: Wild caught, sustainably sourced Norwegian Arctic cod
- EPA and DHA per serving: 1100mg total
- Form: Liquid
- Dose: One teaspoon
- Certifications: Friend of the Sea Certified, IGEN Non-GMO Certified, IFOS certified, third-party tested
Best High-Potency: Needed Omega-3 Supplement
- Why We Love It: Shapiro recommends aiming for at least 500-1000mg of combined EPA and DHA per day. “I also often recommend 1000—2000 mg depending on a client’s diet and needs,” she adds. Not only does a serving contain 1000mg of both EPA and DHA, it has no fishy aftertaste, and is Friend of the Sea certified. It also earned the Clean Label Project Purity Award and Pesticide-Free Award—so you can rest assured you’re getting high-quality, maximum potency supplements.
- Source of Omega 3s: Purified deep sea fish oil (from anchovies, mackerel, and sardines)
- EPA and DHA per serving: 1000mg EPA, 1000mg DHA
- Form: Soft gel capsule
- Dose: Two to four capsules
- Certifications: Friend of the Sea Certified, The Climate Award certified, The Clean Label Project certified, certified pesticide-free, certified plastic-neutral, B Corp certified
Best for Sensitive Stomachs: Thorne Super EPA
- Why We Love It: Thorne is known for their gold standard third-party testing process—and their fish oil supplement underwent four rounds of third-party testing as well as a special molecular distillation process to ensure no unsafe levels of contaminants like heavy metals, pesticides, or microorganisms. “Fish oil supplements are fragile and at risk of fatty acid oxidation or mercury contamination when poorly sourced,” explains Gerber. “Sourcing from quality manufacturers who do third party testing for heavy metal contamination and who avoid use of fillers or low quality fats that could subject the product to oxidation is essential.” The formula is gluten-free, dairy-free, soy-free, and made without extra additives or fillers so it’s highly regarded for its digestibility that doesn’t exacerbate bloating or upset stomachs. “I like Thorne because it’s great for people with sensitivities and has medical-grade purity when it comes to formulations,” adds Shapiro.
- Source of Omega 3s: Fish oil (from anchovies, sardines, and mackerel)
- EPA and DHA per serving: 425mg EPA, 270mg DHA
- Form: Gel capsules
- Dose: 1 capsule
- Certifications: NSF-certified, GMP-certified, third-party tested
Best Vegan: Ritual Omega-3
- Why We Love It: Chances are you’ve heard about the many benefits of the Mediterranean diet, which focuses on plants and healthy fats, like fish, for major cardiovascular benefits. By using sustainably sourced microalgae from La Forêt-Fouesnant, France, this citrusy omega-3 supplement is chock full of DHA and EPA, which mirrors one tentpole of the Mediterranean diet without using fish sources. It’s brilliant for those looking for cognitive support, thanks to its high DHA content and because it’s sourced from algae, it’s a great option for those who follow a plant-based diet and don’t get a natural source of omega-3s from fish. “People who rarely eat fatty fish—like salmon, sardines, or mackerel—or follow plant-based diets are more likely to have lower omega-3 levels,” says Shapiro. “Plant based versions of omegas (ALA) do not convert to EPA/DHA as efficiently so I recommend my plant-based clients or those who do not consume fish byproducts to take an algae-based omega 3 supplement.”
- Source of Omega 3s: Algal oil
- EPA and DHA per serving: 154mg EPA, 308mg DHA
- Form: Capsule
- Dose: 1 capsule
- Certifications: Clean Label Project certified, ClimeCo certified, B Corp certified, GMP-certified, NSF-certified
Best Krill Oil: Now Supplements Krill Oil
- Why We Love It: Another favorite of Shapiro’s, these capsules are made with pure NKO krill oil, which is Friend of the Sea-certified for their sustainable krill harvesting methods. It’s also been shown in clinical studies to help support joint comfort and overall joint health. “Krill oil is another source of EPA and DHA that’s often better absorbed and may contain additional antioxidants,” says Shapiro. Not only does this krill oil contain a powerful fatty-acid blend of EPA, DHA, and phospholipids for comprehensive omega 3 support, it’s also a natural source of astaxanthin, a carotenoid that fights free radicals.
- Source of Omega 3s: Krill
- EPA and DHA per serving: 135mg EPA, 60mg DHA
- Form: Capsule
- Dose: 2 capsules
- Certifications: Friend of the Sea certified, Intertek GMP-certified, non-GMO
Best IFOS Certified: Xymogen OmegaPure 600 EC
- Why We Love It: This is one of Gerber’s top picks for its stringent sourcing methods. “Fish oil is notorious for going rancid and oxidizing when it is not coming from quality sources and not properly stored in a cool, dark place,” explains Gerber. “Xymogen takes purity, stability, and potency seriously and is International Fish Oil Standards (IFOS) five-star certified so you can feel confident that it’s high quality.” Each capsule is made with fish gelatin in a GRAS-certified enteric coating, to make swallowing incredibly easy and smooth—ideal for those who struggle to take capsules on a consistent basis.
- Source of Omega 3s: Alaskan pollock, Pacific whiting, tilapia
- EPA and DHA per serving: 720mg EPA, 480mg DHA
- Form: Capsule
- Dose: 2 capsules
- Certifications: IFOS certified, NSF-certified, GMP-certified
Everything You Need to Know
Are fish oil supplements really worth it?
At the end of the day, when it comes to supplements, it depends. “A quality fish oil supplement—one that has been processed with minimal oxidation and is essentially odorless in the bottle—can be absolutely worth it, especially if your diet doesn’t contain a balance of fats,” says John. And, according to a study done in 2021, most Americans aren’t meeting the recommended intake of omega-3s. Of course, the best way to get omega-3 fatty acids is through your daily nutrition. Shapiro recommends consuming fatty fish, like salmon, mackerel, sardines, or anchovies, for a great source of marine-based omega-3s, but pastured meats, eggs, and milk also have some. If you’re vegetarian or vegan, try foods like chia seeds, flaxseeds, or walnuts for some plant-based omega-3s.
What are the benefits of fish oil?
According to John, there’s decades of research showing that fish oil can benefit cognitive, cardiovascular, respiratory, immune, and metabolic health, among others. “The fats in fish oil help to regulate the immune system so it’s indirectly benefiting the entire body,” says John. “When you regulate the immune system you help to balance the entire body.”
Because fish oil is rich in omega-3 fatty acids, as previously stated, it’s linked to boosting specific health functions as well. “Omega-3s help lower triglycerides, slightly reduce blood pressure, and may reduce plaque buildup in the arteries, which all contribute to better heart health,” says Shapiro. “They also help reduce inflammation, which can support joint health, skin health, and a variety of auto-immune conditions.”
Shapiro also notes that fish oil can support brain health and cognitive function, which can slow mental decline associated with aging, and some evidence suggests fish oil may even help reduce symptoms of depression and anxiety.
Types of Fish Oil/Omega 3s
There are three main types of omega-3’s: EPA and DHA, ALA (alpha-linolenic acid), and Krill oil. “EPA and DHA is found in fish oil and in algae-based omega-3 supplements, is the most well researched, and offers the most health benefits,” says Shapiro. “ALA is found in flaxseeds, chia seeds, and walnuts and your body converts it to EPA/DHA but not very efficiently—only about 5-10%. And krill oil is another source of EPA/DHA that’s often better absorbed and may contain additional antioxidants.”
What to Look for in Fish Oil Supplements
There’s a few factors that contribute to high-quality fish oil supplements, including transparency, purity, freshness, form, minimal additives, and sustainability. John especially recommends looking at brands who “specialize in the processing or manufacturing of fish oil, demonstrate that they value quality products, and are considerate of the environment or fishing in a sustainable way.”
EPA + DHA Content
“Fish oil should always have the specific amounts of EPA and DHA listed on the ingredient label,” says John. “If it doesn’t, do not purchase that fish oil.” Your health goals could also help determine what percentage of EPA or DHA you want. “Typically, if you’re looking for cognitive support, a fish oil with more DHA is preferred,” says John. “If you’re wanting more of a general health or anti-inflammatory effect, then more EPA is suggested.” Ultimately if your body is lacking in these fats, either will be beneficial, she adds.
Purity and Freshness
“The key factor of good fish oil is one that doesn’t have a fishy odor,” says John. “It may sound counterintuitive, but just like quality fish, fish oil should not smell bad.” A strong odor indicates that the fish oil hasn’t been processed well; that there’s been oxidation in the production process, or that it hasn’t been stored properly. “A good sign of a good fish oil is that the brand has a product option that’s also sold in liquid form,” says John. “It’s hard to hide poor quality fish oil if it’s in liquid form and not in a capsule.”
You also want to check for third-party testing to ensure clean, safe, high-quality supplements. The supplement industry is widely unregulated so third-party testing is a first line of defense to evaluate what you’re putting in your body. Shapiro recommends looking for certifications like IFOS (International Fish Oil Standards), NSF (National Sanitation Foundation), and USP (United States Pharmacopeia).
Form
Fish oil supplements can come in a few different forms—both natural and processed—which can affect the form of the fatty acids. “According to research, triglyceride or re-esterified triglyceride forms of omega-3s are better absorbed than ethyl esters,” says Shapiro. It’s also worth noting that ethyl esters are more likely to go rancid and oxidize than fish oil in triglyceride forms.
Minimal Additives
Unnecessary additives and ingredients can also tamper a supplement’s effectiveness. “Avoid supplements with artificial colors, fillers, and added sugars,” says Shapiro.
Sustainability
John rates sustainability up there in things to look for. “Supplements that are Friend of the Sea certified or meet IFOS (International Fish Oil Standards) guidelines are going to be higher quality,” she says. If sustainability is top of mind for you, Shapiro recommends looking for brands certified by the Marine Stewardship Council (MSC) for options that are better for the planet.
How much fish oil should you take daily?
To find how much fish oil you should take every day, Shapiro says first and foremost to speak to a dietician or your trusted healthcare provider first—especially if you’re on blood thinners. “The dose that’s right for you very much depends on your body and overall health,” says Shapiro. For the average person, Shapiro usually recommends starting between 500-1000 mg of EPA/DHA combined daily—and Gerber agrees. “This goal is easily met by consuming a three ounce portion of wild salmon two to three times a week,” says Gerber. “For those looking for more therapeutic anti-inflammatory support like heart health, joint pain or inflammation, or gut healing, I’d recommend closer to 2000 mg.” Gerber also notes that for pregnancy, DHA is a star player and recommends about 500 mg for the daily minimum.
It’s also important to see how your body responds—so don’t be afraid to start small and work your way up. “Because of fish oil’s anti-inflammatory properties, look for differences in skin texture, bowel movements, energy, and any decrease in aches in pains,” advises John.
When Should I Take a Fish Oil Supplement?
According to Shapiro, the best time to take fish oil is with a meal that contains some fat—think avocado toast, eggs, salad with dressing, salmon with roasted veggies. “Omega-3 fatty acids are fat-soluble, which means pairing them with dietary fat helps improve absorption and reduces the chance of ‘fishy burps’,” says Shapiro. “There’s no magic time of day that’s superior, but consistency matters more than timing, so take it at the same meal each day to make it a habit.” If you have a sensitive stomach, Shapiro suggests splitting your dose with two meals per day. Gerber suggests taking it in the morning, especially if you’re someone who struggles with digestive issues or acid reflux. “Taking it later in the day and laying down too soon after taking it could exacerbate those issues,” she says. As always, speak with your doctor if you have any concerns.
How We Tested
When we test and review a product, we take a holistic approach to deliver well-rounded product recommendations. First, we lean on Vogue’s vast network of experts—from board-certified dermatologists to celebrity estheticians—to gain professional acumen on the industry s standout products, ones these specialists would actually use on their clients. We pair their expertise with our editorial best practices to curate the thoughtful edits you read on our site.
As it relates to fish oil supplements, we selected the best based on the following characteristics: form, third-party testing, standardized extracts, clinical studies, and the purported concerns they address. To do this, we paired our own personal tests of each formula with expert guidance and reviewer insights to determine which we would recommend to you.
Meet The Experts
- Amy Shapiro MS, RD, CND is a registered dietician, nutritionist and founder of Real Nutrition.
- Meg Gerber, RD, LDN, IFNCP, CGN, is a registered dietician, nutritionist, co-founder of digestive bitters brand JÜJ, and founder of Grounded Nourishment, a private functional nutrition practice in Austin, Texas.
- Denise John, PhD, is a dietary supplement specialist, researcher, and the author of several scientific papers based in Los Angeles, California.