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I’ll be honest, I never took fish oil supplements solely for my bodybuilding goals. But I have been taking them since I was young because my grandparents always said it would keep me healthy.
And while there is a ton of evidence that omega-3 fatty acids are important for brain, immune, and cardiovascular health, I’ve been increasingly convinced about their role in building muscle mass.
But does that mean you should pick the first dietary supplement you find?
Absolutely not.
The unfortunate reality is that too many of the cheaper fish oil options come from unsustainable sources and could even contain heavy metals.
And that’s why we’ve put this list of the best fish oil supplements we can find.
Our Top Fish Oil For Bodybuilding (June 2023)
1 - Nutrigold Double Strength Omega-3 Fish Oil (Editor's Choice)
This Nutrigold Fish Oil supplement comes with a strong dose of Omega-3 fatty acids. The company highlights that they use a specialized processing technique that maintains a higher and more natural purity.
This might be a positive for performance athletes looking to build up some more muscle mass, but we haven’t been able to find a scientific study to support this processing technique.
The only thing I would highlight here is that we did find that it’s one of the more fishy smelling and tasting options. So make sure you take it just before eating.
Amount of fish oil in each serving: 2,000mg
- IFOS 5-star rating for purity, potency, and freshness
- Positive reviews about it being fast to absorb
- Free of the most common allergens for fewer chances of reactions
- They seem to be one of the stronger-smelling fish oil supplement options
Also, they pride themselves with only using fish from Alaska. Their product is 100% sourced and made in the USA.
2 - Viva Naturals Triple-Strength Omega-3 Fish Oil
Based on the feedback from several dietitians and nutritionists, we decided to put this fish oil supplement at the top of our list.
First of all, it has a higher than normal Omega-3 dose and it's one of the best Omega-3 supplements on the market. According to one study, this could be a contributing factor to muscle protein synthesis [1].
As for the purity, it’s good to see sustainability and wild-caught on the dietary supplement label.
I would just mention that there is a bit of an aftertaste if you don’t take it immediately before a meal.
Amount of fish oil in each serving: 2,200mg
- Good balance of EPA and DHA may reduce inflammation
- Claims to be not heat or chemically treated for better quality
- Sourced from wild and sustainably caught fish
- Low-cholesterol option for a cardiovascular health
- Slight fishy aftertaste may be avoided by taking before food
3 - Dr. Tobias Omega-3 Fish Oil Triple Strength
With a slightly lower dose, this option should still provide a large enough amount for most men and women during a strength and fitness training program.
We liked that it seems to use a unique purification process that should eliminate a lot of the common toxins that you might find in many other fish oil pills.
We’ve noticed recently that this seems to be one of the more popular brands among our performance sports clients.
Amount of fish oil in each serving: 2,000mg
- Sourced from non-GMO wild-caught fish
- Claims to be purified to reduce heavy metal exposure
- Reports of no fishy aftertaste
- Contains some soy, which may not be suitable for some folks
4 - Optimum Nutrition Omega-3 Fish Oil
This fish oil supplement is another brand that is quite popular in the bodybuilding industry, and one of the main attractions is that you often get good bulk-discount bottles.
Most people we checked with said the softgels had a favorable shape making them easier to swallow without getting stuck in your throat.
It may not have the highest omega fatty acids amount in each serving, but at this price, you could easily increase the dose.
Amount of fish oil in each serving: 1,000mg
- Uses a range of oil sources for more sustainability
- Good value for money with bulk bottles available
- Reports that softgels are easy to swallow
- Not the strongest dosage available
5 - Micro Ingredients Omega-3 Fish Oil
This fish oil highlights that it has been formulated to avoid the most common allergens.
It seems to avoid the use of any kind of unnecessary fillers or additives, to avoid messing up your diet.
The strength of each serving is probably why it has become popular for performance athletes on high-intensity exercise days.
The only downside we noted is that the full dose advertised on the supplement label does require three softgels to be swallowed. However, you could spread that out if you want to avoid it all in one go.
Amount of fish oil in each serving: 3,750mg
- One of the stronger fish oil supplement doses available
- Free from most common allergens and artificial additives
- Claims to not cause any fishy burps
- Full dose requires three softgels
6 - InnovixLabs Triple Strength Omega-3 Concentrated Fish Oil
One of the benefits that stood out for us with InnovixLabs was that it has a 3rd party testing seal.
What does this mean? It is a process that regularly checks batches for toxins that may be above-recommended amounts.
With these types of purified dietary supplements like fish oil, toxins could become an issue when taken for longer periods [2].
We did find, though, that there are some indications that only some of the catch is sustainably sourced, which might increase its environmental impact.
Amount of fish oil in each serving: 1,200mg
- The softgels seem to be easy to swallow without getting stuck
- User reviews support the claim that it doesn’t have an aftertaste
- Comes with a third party testing seal for toxin testing
- Not all of the oil comes from sustainable stock
7 - Nordic Naturals ProOmega Fish Oil
This fish oil supplement is one of the best for getting a bulk order discount with a large bottle.
The dose of each serving might not be the highest, but the price does make taking several of them more affordable.
It’s possibly the only one of these dietary supplements that we saw where the softgels have a slight lemon taste to avoid those fishy taste and burps.
I would just mention that if you don’t like swallowing these types of fish oil supplements, you might be able to find a single softgel option above.
Amount of fish oil in each serving: 1,280mg
- Third-party tested for common toxins
- The softgels have a slight lemon flavor to avoid fishy aftertaste
- Available in good bulk order bottles
- May require two softgels for an amount that other products achieve in one
8 - Omega JYM Fish Oil Capsules
Another high-dose fish oil supplement option, this one claims to be specifically formulated for the need of a typical bodybuilding athlete.
This does seem to be supported by studies that suggest it may boost energy and overall performance [3].
We noted that there were very few comments about those smelly burps that are common with these supplements, and our team does seem to agree with that after a few weeks of testing.
We did find a few reports that they were a bit tough to swallow, and women may want to reduce the dosage a bit as it’s quite strong.
Amount of fish oil in each serving: 2,600mg
- Claims to be specifically formulated for building muscle
- Positive comments about the lack of fishy burps
- Provides a high dose in each serving
- Some users think the softgels are a bit big to swallow
9 - WHC UnoCardio 1000 Pure Triglyceride Fish Oil
WHC seems to have designed a product that is more geared towards women than men.
The lower dose in a single softgel of this fish oil supplement should give the right nutrition amount for most female sports and fitness needs.
We also liked that it’s one of the certified products that has been sustainably caught. It’s always a good idea to minimize your environmental impact.
The reason this doesn’t feature higher up on our list is that we saw a few reviews that it may have quite a strong aftertaste.
Amount of fish oil in each serving: 1,300mg
- Sourced from sustainable fisheries for lower eco-impact
- Requires only one softgel daily
- Comes in a convenient flat package to make it easier for travel
- Some reports of fishy smells and aftertaste
10 - MuscleTech Omega-3 Fish Oil
While this MuscleTech option has a below-average amount of fish oil in each serving, we did like that it’s independently tested for purity.
This should reduce the risks of becoming exposed to toxins from your workout or sports supplements.
Just make sure that when you compare the prices that you keep in mind that the serving size is pretty small. For some fitness goals, especially for men, this may not be enough.
Amount of fish oil in each serving: 1,000mg
- Third-party tested for purity and toxins
- Many reports that they are easy to swallow
- Doesn’t seem to cause any fishy burps
- Quite a small serving size
Fish Oil for Bodybuilding Buyer’s Guide
1 - Get The Dosage Right
As with all sports and fitness supplements, men and women will have different requirements when it comes to nutrition. And it’s no different with omega fatty acids.
But how much should you aim for?
For adult women, the recommended dose is 1,100mg, and for men, it’s 1,600mg [4]. However, that doesn’t factor in the added needs for nutrition if you’re bodybuilding.
Especially on the heavy exercise days, you may want to double that amount, and there are a few options above that would support that kind of intake.
2 - Aim For Organic Sources
In general, you could improve your diet and overall health by always choosing an organic dietary supplement.
Some believe it’s because of higher nutrition values.
But that’s not really the reason.
With any kind of processed and refined food that your body takes in, the processing could lead to a higher concentration of toxins. Pesticides and herbicides are very common, but when it comes to fatty acids, there’s usually an additional problem.
Heavy metals are commonly found in all types of marine food sources. By choosing an organic option that is independently certified and tested, you could significantly reduce your exposure.
The risks from mercury in fish and shellfish depend on the amount of fish and shellfish eaten and the levels of mercury in the fish and shellfish.
- WebMD.com
3 - Different Types Of Fish Oil
OK, this is going to get just a little bit technical, but it’s important to understand that there are different types of fatty acids:
Eicosapentaenoic Acid (EPA)
Docosahexaenoic Acid (DHA)
Don’t ask me; I have no idea how to pronounce these correctly.
For bodybuilding and o health benefits, the body would ideally get these fatty acids in a 3 to 1 ratio [5]. This happens to be the most common ratio in the supplements we recommend above.
I’ll save you from all the boring details of how lab nerds came to that ratio. But for ideal muscle growth, function, and recovery from tough workout routines, studies have shown that your body would benefit from both these fatty acids [6].
4 - Omega-3 vs. Omega-6 Fatty Acids
This is another important thing to keep in mind and a reason you shouldn’t just pick the first item you find in store in the hope it’ll improve your muscle building.
Now, your body does require both, but from a fitness and bodybuilding perspective, it’s the 3s that seem to be more important.
The reason is that they have been claimed to improve protein synthesis for both muscle growth and recovery.
The 6s are important as well, but they mainly benefit your immunity and gene regulation. And there is some evidence that the typical Western diet is deficient in the 3s while possibly having too much of the 6s [7].
5 - Look for Added Vitamin Boosts
Overall, vitamin intake is important for everyone, but the more sports you play or fitness classes you take, the more nutrition your body needs on both the macro and micro nutrition side.
That’s why I always like to see added vitamin boosts.
One thing many folks misunderstand is that they automatically assume that omega-3 fatty acids equals vitamin boost.
In reality, though, these types of fatty acids are often combined with added vitamin and mineral content to give the body an overall boost.
Krill oil is good for your cardiovascular health as well as brain function. It has been shown to improve cardiovascular health and blood pressure by reducing the effects of harmful cholesterol levels in the blood.
In many of the above options, there is no added vitamin boost as they are aimed at providing a pure source of fish oil.
6 - Choose A Dosage For Your Training Plan
The good news is that you won’t have to spend a fortune on these fish oil pills.
And even bodybuilding men who require larger doses, don’t have to aim for a maximum intake of fish oil daily.
I mentioned above that the recommended dose for omega-3 fatty acids is 1,100mg for women and 1,600mg for men.
Those would be for days where you’re resting or just doing some light cardio exercise.
For the high-intensity and maximum performance days, you would increase the amounts by 2 to 2.5 times to try and improve muscle building and recovery.
During bulking phases, this would require a larger supply, which is why I always suggest buying one of the bulk-order bottles.
You can also check the best supplement stack maximizing your gains.
7 - Avoid Unnecessary Additives
I mentioned before that a vitamin boost is generally a positive thing. But you sometimes find additives in nutrition boosters that are not just unnecessary, but possibly harmful.
In many cases, fish oil for bodybuilding includes fillers and preservatives, which may have a negative impact on your gut flora and digestive system [8].
Increasing attention is being paid to food additives used nowadays, with growing concerns about their safety and potential health risks.
- Dr. Liji Thomas, MD
One thing we did encounter during our research is companies that add flavors. The aim apparently is to suppress fishy taste and burps, but they often rely on artificial additives to achieve this.
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FAQs
Does fish oil help muscle growth?
Yes, fish oil helps muscle growth because it plays a role in muscle protein synthesis. During fitness and sports activities, the strain on your muscle fibers will trigger processes that rely on protein and are supported by the fatty acids to repair and rebuild the muscle fibers.
Should you take fish oil before or after a workout?
You should take fish oil before a workout. Some new scientific studies suggest that having an increased amount of fish oil available in muscle cells during a workout may prime muscles for faster recovery.
Why do bodybuilders take fish oil?
Bodybuilders take fish oil to increase muscle energy, reduce soreness, and aid with the recovery and rebuilding process. It’s a relatively new dietary supplement in the bodybuilding industry, but results from research and our clients show promising effects.
Do fish oil supplements make you gain weight?
No, fish oil supplements don't make you gain weight because their fat and calorie amounts are very low.
In most cases, you wouldn't be consuming more than 20 or 30 calories in one go. Fish oil fat has also been linked to aiding weight loss, which is one of the reasons it's recommended in the fitness and weight management industry.
Our #1 Recommended Fish Oil for Bodybuilding
If you have specific bodybuilding goals and want to make sure that you get all the nutrition needed to achieve those goals, then we would recommend Viva Naturals Fish Oil.
It’s the one option our entire team relies on, as it contains the right amount of fish oil for both women and men in various stages of bulking or cutting.
If you’ve had some experience with any of these fish oil supplements, then please share your feedback on our social media pages.
Our #1 Recommendation
Nutrigold Double Strength Omega-3 Fish Oil
- IFOS 5-star rating for purity, potency, and freshness
- Positive reviews about it being fast to absorb
- Free of the most common allergens for fewer chances of reactions
- Get the BEST PRICE until the end of June
- They seem to be one of the stronger-smelling fish oil supplement options
Related Article: Best Whey Protein Powders for Bodybuilders
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