post 13 Best Omega 3 Supplements (2024) According to a Dietitian

13 Best Omega 3 Supplements (2024) According to a Dietitian

Supplements Considered 16
Supplements
Considered
Hours of Research 156
Hours
of Research
Reviews Examined 52
Reviews
Examined
Experts Interviewed 11
Experts
Interviewed
James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: November 22, 2023
We personally test every product featured in our reviews and guides. By ordering products anonymously and getting a group of independent testers, we are able to get first-hand experience and provide data-driven recommendations. Learn more.

I remember being forced to take a spoon of pure fish oil every morning before I left for school.

It still haunts me, but I do believe that omega 3 fatty acids play a crucial role in heart health, brain function, and maintaining joints.

But the problem with fish oils is that there are so many products that either use less than optimum sources or they include the wrong balance and types of omega.

So, we sat down with a nutritionist and went through over 50 of the most popular fish oil products to see how good they actually were.

Here’s what we found.

The Best Omega-3 Supplements

Editor's Choice
OmegaWell by Live Conscious
Live Conscious
Ingredients
5.0
Price
4.9
Effectiveness
5.0
Overall Score 5.0
5.0
Click For Best Price
2nd Best Choice
Transparent Labs Krill Oil
Transparent Labs Krill Oil
Ingredients
5.0
Price
4.9
Effectiveness
5.0
Overall Score 5.0
5.0
Click For Best Price
3rd Best Choice
Calgee Vegan Omega-3
Calgee
Ingredients
4.9
Price
4.9
Effectiveness
5.0
Overall Score 4.9
4.9
Click For Best Price

A Quick Look at the Best Fish Oil Supplements (February 2024)

1 - OmegaWell by Live Conscious (Best Overall & Strongest Dose)

OmegaWell by Live Conscious
5.0
Ingredients
4.9
Price
5.0
Effectiveness
Overall Score 5.0
Click For Best Price

Pros and Cons

Pros

  • The added lemon flavor reduces the chance of fishy burps
  • One of the strongest doses of EPA and DHA
  • Available with good bulk-order discounts
  • The small softgels seem to be easy to swallow

Cons

  • The capsules are not the smallest and easiest to swallow
  • Dosage : 2,000 mg

The reason we recommend this omega 3 fatty acids product is because it’s one of the strongest ones available.

And despite the strength, I found it leaves you with a nice lemon-flavored aftertaste.

With 800 mg of EPA and 600 mg of DHA, you should be able to notice a good impact on your joints, and research from the Mediterranean Journal of Rheumatology indicates that it may contribute to reducing disease activity in rheumatoid arthritis [1].

The only downside I found while testing this supplement was that the capsules seem to be quite large and might not suit people who struggle to swallow tablets.

2 - Transparent Labs Krill Oil (Best for Joints & Heart)

Transparent Labs Krill Oil
5.0
Ingredients
4.9
Price
5.0
Effectiveness
Overall Score 5.0
Click For Best Price

Pros and Cons

Pros

  • Contains a generous dose of EPA and DHA
  • Relieves joint inflammation and increases energy levels
  • Pills have a pleasant taste

Cons

  • Some customers found it a bit pricy compared to other products
  • Dosage : 1,000 mg

This supplement from Transparent Labs is the only product on this list that uses krill oil instead of fish oil.

According to the company, krill oil is attached to phospholipids instead of triglycerides (like in fish oil), allowing them to be easier recognized by the body and have gentler effects on the stomach, thereby promoting better absorption.

This product is rich in omega-3 fatty acids and contains superior EPA and DHA levels, which work together to support brain, joint, and heart health [2].

I loved that it had no fishy aftertaste and provided a boost of energy and joint pain relief when taken.

3 - Calgee Vegan Omega-3 (Best Vegan)

Calgee Vegan Omega-3
4.9
Ingredients
4.9
Price
5.0
Effectiveness
Overall Score 4.9
Click For Best Price

Pros and Cons

Pros

  • Made in the U.S.A.
  • Vegan-friendly with no fishy aftertaste.
  • Small tapioca soft gels are easy to swallow.

Cons

  • Some may be a bit pricey.
  • The dose is not strong enough for some users.
  • Dosage : 1000 mg

Calgee is a company that stands firm on its promise of people, the planet, and sustainability, qualities that appeal to many of my fitness clients.

Their Omega-3 supplement is free of carrageenan, a common food additive obtained from red seaweed that many manufacturers use as a thickening agent, but there are many questions regarding its safety [3].

This Omega-3 is vegan-friendly, coming from single-sourced DHA & EPA algae oil. Some feel the dose is a bit on the low side but are willing to give it a try, given that Calgee offers a 30-day money-back guarantee.

I personally integrated this product into my regimen alongside my existing calcium supplement. The synergistic effect of this combination notably enhanced both muscle recovery and joint health in my experience when taken consistently.

4 - Algae Oil DHA

Algae Oil DHA
4.9
Ingredients
4.9
Price
5.0
Effectiveness
Overall Score 4.9

Pros and Cons

Pros

  • Contains 24 fatty acids that nourish the brain and body
  • Increases DHA levels in the body, which might result in 250% more Omega-3
  • Promotes cardiovascular health and healthy DNA functions

Cons

  • The fish taste is too strong for some customers
  • Dosage : 1,280 mg

Ascent Nutrition's Algae Oil DHA employs a unique wild strain of algae that is water extracted to provide the cleanest, clearest, and most concentrated DHA worldwide.

Algae Oil DHA is believed to increase DHA concentrations in the body, which may generate 250% more Omega-3 per unit than fish oil.

Each 2.0 mL of Algae Oil DHA contains 10 mg of EPA and 1000 mg of DHA. It includes other fatty acids essential to proper brain and nervous system growth and function.

My experience is that it is easy to consume because it is in liquid form and has a mild taste; you may add it to your favorite dishes without any issues.

5 - Nordic Naturals Ultimate Omega 3 Fatty Acids (Best for Bulk Order)

Nordic Naturals Ultimate Omega 3 Fatty Acids
4.8
Ingredients
4.9
Price
5.0
Effectiveness
Overall Score 4.9
Check Current Price

Pros and Cons

Pros

  • Doesn’t come with the common smell of fish oil supplement
  • Available in large bottles for better discounts
  • Well balanced EPA and DHA content

Cons

  • Some people find the lemon flavor is a bit strong
  • Dosage : 1,280 mg

Nordic Naturals Ultimate Omega is another popular fish oil supplement with people who expect a certain level of quality and purity from highly sustainable fish stocks.

It’s not the strongest option, but with the bulk order discounts, you’d be able to take a higher dose without it costing too much. That's what I did during the testing phase.

Check out our article on the best fish oil for bodybuilding if you are looking to build muscle.

Some of our team members did say that the lemon flavor might be a bit overpowering, but it’s better than the taste of fish.

6 - Carlson The Very Finest Fish Oil Supplement (Best Tasting)

Carlson The Very Finest Fish Oil Supplement
4.9
Ingredients
4.7
Price
5.0
Effectiveness
Overall Score 4.9
Check Current Price

Pros and Cons

Pros

  • Strongest dose available with a nicely balanced EPA and DHA
  • Comes in liquid form with pleasant lemon flavor
  • Sourced from sustainable fish stocks for lower eco-impact

Cons

  • Some people don’t like taking liquid omega 3s
  • Dosage : 1,600 mg

This is a product that had been recommended to one of my clients who had suffered from coronary heart disease. And after taking it for several months, his doctor confirmed that many of his symptoms had reduced.

It’s a medium-strength option with a good amount of EPA to support your heart and immune system [4].

Our team members observed notable cognitive enhancements, specifically improved attention and concentration, while using this supplement for a period of two months.

Concerns about potential sleep disturbances, often associated with taking fish oil supplements, were not evident within our team's usage.

Now, keep in mind that this is the type of fish oil that I was forced to take on a spoon as a kid. It’s not everyone’s first choice, but the lemon flavor works fine.

7 - Viva Naturals Omega 3 Fish Oil (Best Softgels)

Viva Naturals Omega 3 Fish Oil
4.8
Ingredients
4.7
Price
5.0
Effectiveness
Overall Score 4.8
Check Current Price

Pros and Cons

Pros

  • High strength Omega 3
  • EPA and DHA balance is in favor of EPA for joint health
  • Claims to use a superior form of fish oil for better absorption

Cons

  • My need to be taken with food to avoid fishy burps
  • Dosage : 2,200 mg

Here’s another product that focuses it’s EPA and DHA balance towards EPA with 1,400 mg. But the 480 mg of DHA should be enough to support brain function and mental health as well [5].

The good news is that you won't have to swallow huge capsules as the dosage is provided in two softgels, which I can confirm are easy to swallow.

Our team members observed enhancements in nail and hair quality. Notably, this supplement also contributed to increased energy levels and an overall uplift in mood.

Aligning with numerous testimonials from users online, we also experienced positive shifts in our cholesterol and triglyceride levels. We did find that this one is better taken just before food, as you might end up with a fishy taste after a few minutes.

8 - InnovixLabs Triple Strength Omega-3s

InnovixLabs Triple Strength Omega-3s
4.9
Ingredients
4.6
Price
4.9
Effectiveness
Overall Score 4.8
Check Current Price

Pros and Cons

Pros

  • Sourced from sustainable fish stocks for higher purity and lower eco-impact
  • Third-party tested and certified for higher purity
  • Full dosage comes in one capsule that seems to be easy to swallow

Cons

  • Doesn’t seem to be the strongest triple strength fish oil supplement
  • Dosage : 1,200 mg

Next on our list of fish oil supplements is a triple strength one from InnovixLabs.

The main benefit of this one is that you should be able to get a highly consistent product as it’s independently tested for quality and consistency.

And you’ll only need to take one capsule to get the full benefits, which I personally find is a big advantage.

Within approximately a two-week timeframe of taking these capsules, a reduction of joint discomfort became evident. Also, subsequent blood tests unveiled an improvement in triglyceride levels.

Notably, the presence of an enteric coating nullified any taste or fish-related burps that can often arise. In contrast to previous encounters with other brands that occasionally triggered an acid reflux sensation coupled with the taste of fish.

9 - NOW Foods Ultra Omega-3 (Cheapest Option)

NOW Foods Ultra Omega-3
4.8
Ingredients
4.8
Price
4.7
Effectiveness
Overall Score 4.8
Check Current Price

Pros and Cons

Pros

  • Claims to use superior distillation process for higher quality
  • Non-GMO certified for added peace of mind
  • The softgels seem to be easy to swallow

Cons

  • Seems to leave you with some fish burps
  • Dosage : 1,000 mg

This supplement uses a 2:1 EPA and DHA balance that is often recommended to help with cardiovascular disease, but it may also favor people with joint issues [6,7].

As someone with an old knee injury, I can confirm that this has helped me a lot with some of the symptoms.

If you want to relieve joint pain, check out these joint supplements.

Our team members noticed improved mood levels and motivation following consistent usage. Additionally, a noticeable reduction in joint discomfort was a shared observation.

We also found that the fish oil capsules were easy to swallow, effectively avoiding the common issue of capsules getting lodged in the throat.

However,We did find that this one left us feeling like we ate some oily fish, so you may want to take it just before eating a meal.

10 - Thorne Research Omega-3 with CoQ10 (Best With CoQ10)

Thorne Research Omega-3 with CoQ10
4.7
Ingredients
4.7
Price
4.8
Effectiveness
Overall Score 4.7
Check Current Price

Pros and Cons

Pros

  • Sustainably sourced fish oil supplement
  • Contains Coenzyme Q10 as an extra antioxidant benefit
  • All batches are tested for purity and consistency

Cons

  • It does tend to leave a bit of a smell
  • Dosage : 1,500 mg

This supplement provides a medium dose of EPA and DHA, but it also includes some added coenzyme Q10. We heard from at least one health care provider who pointed us to research that it has a potentially beneficial role in avoiding heart attacks and benefiting general cardiac health [8].

I also liked that it may provide good consistency through independent testing of every single batch.

One of the minor side effects is that you will notice a bit of a fishy smell.

11 - Barlean's Ideal Omega-3

Barlean's Ideal Omega-3
4.7
Ingredients
4.6
Price
4.7
Effectiveness
Overall Score 4.7
Check Current Price

Pros and Cons

Pros

  • Comes with a light orange flavor to avoid the fishy burps
  • Third-party tested for purity and quality
  • Uses minimal processing to reduce unnecessary breakdown of nutrients

Cons

  • We didn’t find them to be the easiest to swallow
  • Dosage : 1,000 mg

Here is another one of the fish oil supplements that avoids leaving a smell by adding some natural orange flavors.

The company also claims to use a unique process that reduces the risks of breaking down the beneficial micronutrients. I personally found it delivered on all promises.

And with an independent test for each batch, you should be able to get a pure and consistent quality for long-term use.

Our team members experience heightened mood and elevated energy levels during our trial of this supplement. A reduction in joint discomfort was consistently observed.

Also, for those trial participants with dry eyes, several reported experiencing notable relief.

The only thing we noted was that each capsule is relatively large, making it a bit difficult to swallow.

12 - Nature Made Fish Oil

Nature Made Fish Oil
4.7
Ingredients
4.7
Price
4.5
Effectiveness
Overall Score 4.6
Check Current Price

Pros and Cons

Pros

  • One of the largest doses of Omega 3s
  • Contains some added vitamin D for bone health
  • Uses a purification process to remove mercury

Cons

  • You’ll need to take two gel capsules for the full dose
  • Dosage : 2,400 mg

The final one of our recommended fish oil supplements is unique, as it may provide some added Vitamin D for improved immunity and muscle repair [8,9]. It’s also a strong supplement with a good balance of EPA and DHA.

And to reduce the risk of heavy metal exposure, the company uses a filtration system that should remove traces of mercury.

Drawing upon our team's personal evaluations, an elevation in both energy levels and motivation was observed. However, it's worth noting that a potential drawback lies in the necessity to divide the full dose across multiple capsules.

13 - Lyfefuel Super Omega

Lyfefuel Super Omega
4.7
Ingredients
4.4
Price
4.7
Effectiveness
Overall Score 4.6

Pros and Cons

Pros

  • Sourced from algae for a higher DHA concentration
  • Good balance of EPA and DHA
  • Doesn’t seem to cause a fishy aftertaste

Cons

  • Free shipping is only available on bulk orders
  • Dosage : 350 mg

The reason we liked this product so much is that it might provide a unique balance of EPA and DHA. It claims to support brain function better by focusing more on DHA.

It’s also sourced from algae, which are generally thought to be less contaminated with mercury compared to fish stocks.

And I didn’t seem to get any of that fishy aftertaste.

This is a top-quality product, so I would suggest taking advantage of the free shipping for bulk orders.

Buyer's Guide

A close up shot of fish oil supplements

In a fish oil supplement, you should look for something pure that provides the correct dosage and is sustainably sourced. Here’s why you need to consider these factors.

1 - Be Careful With Purity

Our dietitian pointed out a common problem with fish oil supplements being how pure the omega 3 fatty acids are.

And this all comes down to how they are processed.

The cheaper ways to extract the oil also break down some of the micronutrients, which would make them considerably less effective [10].

“The easiest way (not always the most pleasant) to determine the freshness of your oil is a simple “bite test.” A high-quality, fresh oil will be relatively free of any fishy tastes or smells. The oil should also be relatively translucent, free of any cloudiness or “floaters.”

 

- John O'Connor, Founder of Gene Food

2 - Compare The Dosage

A woman pouring out supplements on her palm

Don’t just look at the amount of fish oil in each dose. The details about the omega 3 fatty acids are more important, and you’ll see those listed as EPA and DHA.

Most products will have more EPA than DHA, which is fine if you’re trying to fix joint and heart issues.

But if you’re aiming for some brain function benefits, then see if you can get something with more DHA [11].

3 - Always Check The Source

There are two things to look at here.

Firstly, you can get omega-3 fatty acids from fish or krill oil, and some algae may also provide good benefits. 

All three are perfectly acceptable sources, but many people will be a bit more cautious when it comes to fish oil [12].

To reduce the environmental impact, you should always aim to buy a product that has been certified as sustainable, ideally by an organization like Friend Of The Sea.

Different Forms of Fish Oil

Fish oil supplements, rich in omega-3 fatty acids, come in diverse forms to cater to individual preferences and needs. Softgels are popular for their convenience and portability, often encapsulating a higher concentration of omega-3s.

Liquids, on the other hand, offer flexibility in dosing and can be mixed with foods or drinks, although they might have a pronounced fishy taste.

Gummies provide a palatable alternative, especially for children or those averse to swallowing pills, but they may contain added sugars and offer lower omega-3 content.

Fish Oil Absorption

The efficacy of fish oil supplements hinges significantly on how well our bodies absorb them. While traditional fish oil is in triglyceride form, recent research highlights the superior absorption of monoglyceride-based fish oils [13].

This form allows for more direct uptake of omega-3s into the bloodstream, maximizing the benefits. For consumers, this means faster and more efficient delivery of essential fatty acids to cells and tissues.

When selecting a supplement, understanding the difference in absorption rates can be crucial. Opting for monoglyceride forms ensures that individuals harness the full potential of omega-3s, making their health investment more worthwhile.

Omega-3s and Brain Health

Omega-3 fatty acids, particularly EPA and DHA, play a pivotal role in brain health. From the earliest stages of life, these essential nutrients support neurological development, laying the foundation for cognitive functions in infants and children.

As we age, the benefits of omega-3s extend to the preservation of mental acuity. Regular intake of these fatty acids through diet or supplementation can potentially mitigate the risks of cognitive decline and strokes in adults.

Furthermore, emerging research suggests that omega-3s might even enhance memory and focus across various life stages [14].

How We Chose Optimal Omega-3 Supplements

To carefully analyze and research omega-3 supplements, we considered several pivotal factors.

While judging omega-3 supplements can be somewhat subjective, certain universal attributes (ingredient purity, effectiveness, and price) played a crucial role in our assessment. We then assigned a star rating to each omega-3 supplement based on our comprehensive research and user feedback.

Ingredients

The ingredient list in omega-3 supplements can be intricate, with various types and sources. However, our focus remained on both innovative and time-tested ingredients.

Our rigorous selection process ensured that both emerging and well-established ingredients underwent scrutiny for their confirmed influence on heart health, brain function, and overall wellness.

Effectiveness

The efficacy of an omega-3 supplement is paramount, especially when considering its role in cardiovascular health and cognitive function. We prioritized supplements that have shown consistent results in both clinical studies and real-world applications.

Price

Omega-3 supplements can vary in price, often based on their ingredient purity and brand reputation. Those that include additional benefits or specialized formulations might command a higher price over $0.50 per serving.

Our recommended list leans towards a balanced price range, ensuring a blend of potent, high-quality ingredients without breaking the bank. We believe that investing in a top-notch omega-3 supplement is worth every penny for the benefits it offers.

FAQs

Is Omega-3 Better Than Fish Oil?

Yes, omega-3 is better than fish oil. Taking a more refined omega-3 supplement makes you more likely to enjoy its benefits as it's easier for your digestive system to absorb.

Is It Good to Take Omega-3 Pills Everyday?

Yes, it is good to take omega-3 pills everyday if you're not getting sufficient omega 3s from your diet. You should aim to take no more than 3 g per day of DHA and EPA combined. However, stop taking it for a few weeks before any medical procedure where bleeding may occur as omega 3s act as a blood thinner.

Which Product Should You Try?

We have found that the OmegaWell omega 3 fatty acids by Live Conscious seem to be the highest quality with a good focus on DHA for brain function.

It didn’t give us any of those common fish burps, and our clients didn’t experience any negative effect either.

Order yours today and then let us know how it improved your health and wellbeing.

Our #1 Recommendation

OmegaWell by Live Conscious (Best Overall & Strongest Dose)

OmegaWell by Live Conscious
Ingredients
5.0
Price
4.9
Effectiveness
5.0
Overall Score 5.0
5.0
Pros
  • The added lemon flavor reduces the chance of fishy burps
  • One of the strongest doses of EPA and DHA
  • Available with good bulk-order discounts
  • The small softgels seem to be easy to swallow
  • Get the BEST PRICE until the end of February
Cons
  • The capsules are not the smallest and easiest to swallow
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