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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 supplementation. 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:
- Best Overall: Nordic Naturals Omega-3, $46
- Best Tasting: Puori Omega 3 Fish Oil, $50
- Best Vegan: Orlo Vegan DHA Omega 3 Supplement, $49
- Best Liquid: Carlson Cod Liver Oil, $57
- Best High-Potency: Needed Omega-3 Supplement, $50
- Best for Sensitive Stomachs: Thorne Super EPA, $40
When it comes to choosing the best 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 of the best, we asked the experts to break down everything about the best omega-3 supplements, from the ingredients to the benefits to the ideal daily intake. Dive in, below.
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?
Best Overall: Nordic Naturals Omega-3
Why We Love It: You’d be hard-pressed to find a nutritionist that doesn’t like Nordic Naturals Omega-3 supplements, 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
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
Best Vegan: 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
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
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
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
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.
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.
