The Fast Facts
- A quality fish oil supplement aims for around 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 like Therapeutic Goods Administration (TGA), NSF International, or the Marine Stewardship Council (MSC).
- 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.
Omega-3 fatty acids play an important role in supporting heart, eye, and brain health, and in lowering inflammation and cholesterol, among other benefits.
They’re abundant in cold-water fatty fish and other seafood and in lesser amounts in plant-based foods, such as nuts, seeds, and plant oils.
But if you don’t eat these foods often, omega-3 supplementation through fish oil is an easy and helpful way to increase your intake of this essential nutrient.
Here are our picks of the best fish oil supplements on the market.
Some of the products below were provided to Healthline testers for free. 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 the quality of ingredients, we looked at the company’s testing and manufacturing processes. The products selected are made by companies that provide objective measures of trust, such as having their supplements validated by third-party labs.
- 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 provided firsthand feedback on their experience to help us decide which products to include.
- Price: We included products to suit a variety of budgets.
- Supplement quality: It’s important to check the ingredient list carefully and steer clear of supplements containing fillers or artificial ingredients. Aim to look for products that have undergone third-party testing and are certified by an independent organization such as IFOS, USP, NSF International, or the TGA.
- Omega-3 content: Look for supplements that contain around 200 to 600 mg of combined EPA and DHA per serving. Some products may also contain ALA, a form of omega-3 fatty acid found in plants that’s converted to EPA and DHA in
small amounts . - Serving size: Some supplements may require you to take multiple capsules or gummies each day, while others provide the entire dose in a single shot. If this is important to you, be sure to check the recommended serving size prior to purchasing.
- Fish oil source: You may want to consider the source of the fish oil as well. Ideally, opt for smaller, sustainably caught fatty fish, like sardines and anchovies, which
tend to contain lower levels of mercury. - Supplement type: There are also several forms of fish oil supplements, including softgels, liquids, or gummies. Which one works best for you will largely be a matter of preference.
- Freshness: Purchasing from a reputable brand can help ensure that you’re getting fish oil at its peak freshness. In fact, some supplements may undergo third-party testing to check for oxidation, which can be a sign of rancidity. You should also check the expiration date carefully and avoid buying in large batches to maintain freshness.
Fish oil is a top source of omega-3 fatty acids, called polyunsaturated fats, which play important roles in many processes in your body,
There are three main types of omega-3 fatty acids:
- Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA): These are primarily found in fish and are biologically active forms of omega-3. This means they’re in a form that the body can use.
- Alpha-linolenic acid (ALA): This is found in plant foods, and your body
must convert it to EPA and DHA in order to use it.
All omega-3s are anti-inflammatory and may have a positive effect on many conditions thought to be related to chronic inflammation, particularly heart disease. EPA and DHA may also help lower high triglyceride levels, a risk factor for heart disease.
Additionally, omega-3s play a key role in vision and eye health, as they’re necessary for eye development. However, while some studies suggest that they may help in the treatment of dry eye disease, other research has turned up
Omega-3s are also important for brain health and may support proper neurological development during infancy and childhood.
In older adults, omega-3 supplementation may play a role in promoting brain function and preventing cognitive decline.
Useful supplement shopping guides for supplements
The most common side effect of fish oil supplements is fishy burps, but several “burpless” fish oil products are now on the market that claim to cut down on this unpleasant but harmless side effect.
Some people might also experience digestive issues after taking fish oil, including nausea, vomiting, diarrhea, or constipation.
If you experience nausea or vomiting after taking fish oil, you can check the expiration date. The oil may deteriorate and become rancid. Consider lowering your dose or taking the supplement with a meal to decrease any uncomfortable side effects.
Also, check with a doctor before taking fish oil if you’re taking other medications or have any underlying health conditions, as high doses could
2021 study
increase
suggests
may promote
200 to 600 mg
1.1 g per day
Nordic Naturals
Ultimate Omega supplement
lower in mercury
cod liver oil
provides
Carlson Labs The Very Finest Fish Oil
2021 study
brain function
Thorne’s Omega-3
2023 study
vitamins A
may be as effective
polycystic ovary syndrome (PCOS)
Thorne Omega-3 with CoQ10
Research from 2022
There are many types of fish oil supplements, each from a different source and with varying amounts of omega-3 fatty acids.
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, try taking the supplement alongside a balanced diet to help maximize its potential benefits.