The 7 Best Omega-3 Supplements of 2024

The Bottom Line

We love Nordic Naturals Ultimate Omega 2X (view at Amazon) because it’s a high-potency product and the brand provides a certificate of analysis for every supplement bottle that attests to the product’s purity and quality. We also love OceanBlue Professional Omega-3 2100 (view at Amazon) because it provides a high dose of omega-3s for a cheaper price point than many competitors. 

Choosing an Omega-3 Supplement

Select your preferred form

Omega-3 supplements most often come in soft gel, liquid or gummy form. There doesn’t appear to be a difference among them in terms of absorption or effectiveness, but rather convenience, Mohr says. “If you’re taking a higher dose, liquid might be an easier method of delivery versus swallowing a whole lot of capsules, whereas some may prefer gummies or pills.”

That said, cod liver oil and fish oil have come a very long way in terms of freshness, purity and quality, so you should avoid getting fishy burps with liquid products.

Check the type of omega-3s

There are three main different types of omega-3 fats: DHA, EPA and ALA. DHA and EPA are the two found naturally in fish and algae, while ALA is found in some plant sources such as flaxseed oil, chia seeds, walnuts, canola oil and edamame. 

All of these omega-3 fats are essential, meaning we need to get them from the diet as we don’t make them in our bodies, but EPA and DHA are the two with the most data (with more than 40,000 studies and 4,000+ on humans) on their health benefits, Mohr says. 

Our bodies ultimately convert ALA into EPA and then to DHA and EPA in the liver, but our bodies aren’t so great at this—less than 15 percent of the ALA is converted into DHA and EPA.3 EPA and DHA are also the two omega-3 fats we’re not eating enough of, Mohr says, which is why it’s important to look for an omega-3 supplement that offers both EPA and DHA.

Look at the concentration 

The DHA and EPA concentration you look for in an omega-3 supplement really depends on the goal. “Both EPA and DHA are beneficial and are readily incorporated into cellular structures to support a healthy body,” Mohr says. EPA tends to be more beneficial for heart health whereas DHA seems to be more eye and brain health, though there’s certainly overlap between them both.  “Think EPA neck down, DHA neck up,” Mohr says.  

The focus of omega-3 supplements should be the EPA and DHA concentrations. “When you look at an omega-3 supplement label, you want to see what total EPA and DHA content are, not just the ‘Total Omega 3s’ on the label itself,” Mohr says.  “I always suggest people look at the label, add the EPA and DHA, and these two numbers should ideally be at least half the total,” Mohr says.  So if the total number is 1,000 mg, EPA and DHA should be at least 500 mg.  

There’s some data around omega-3s helping mood and depression, suggesting at least 1 gram (or 1,000 mg) daily should come from EPA, says Mohr. But for general health, a lower dose can be effective. The GOED, along with other organizations, suggests a minimum of 500 mg of combined EPA and DHA for general health. 

Identify the fish oil source

There are a variety of omega-3 sources that are either fish- or plant-derived. If you’re opting for a fish oil specifically, sardines, anchovies, cod, salmon, mackerel and herring are all common sources, Mohr says. These fish are also small species and naturally contain lower mercury than other fish that may feed on these tiny swimmers and accumulate more mercury. 

You might also see krill oil supplements sold online and in stores. Krill are shrimp-like crustaceans that are a natural source of omega-3 fats. “Krill oil became popular several years ago, but krill are not only significantly lower in EPA and DHA but there are also significant concerns around their sustainability with some large retailers no longer even carrying products with krill because of this concern,” Mohr says. While some experts believe krill-derived omega-3s have better bioavailability, their lower EPA and DHA levels make them a more expensive yet less effective way to get higher intakes of omega-3s, Mohr says.

Vegan products usually include algae as a source, which is where the fish themselves get omega-3 fats from. Algae-based omega-3 supplements are a great alternative for vegans, people with fish allergies and those with other dietary restrictions.

Seek out third-party testing

Most fish oil supplements sold on the market today are tested extensively by internal and external labs for omega-3 EPA and DHA content, oxidation, heavy metals and persistent organic pollutants, among others. There are a handful of third-party testing methods to ensure quality.  GOED is one organization that has pledged to meet its high-quality standards for omega-3 supplements and has put out the GOED monograph, which establishes the quality and potency parameters required for fish oil supplements sold globally, Mohr says. Some other common third-party certifying organizations include Informed Choice, NSF, IFOS, and FOS.

Ingredients 

Some omega-3 supplements may include added nutrients and ingredients, such as COQ10, turmeric, vitamin D or vitamin E. While you can certainly opt for a supplement with any of these added benefits, “that’s need-dependent and the focus here should be EPA and DHA,” Mohr says.

Our Search for the Best Omega-3 Supplement

We researched countless brands of fish oil and omega-3 supplements and interviewed two registered dietitians for the products they love and what to look for in a quality omega-3 supplement. The products on our list are all produced in a cGMP facility and are free of toxins such as heavy metals like mercury. We also prioritized products certified by an independent organization that checks for purity and potency.

Common Questions

Should you take an omega-3 supplement every day? 

Four out of five adults do not eat the recommended two servings of fish per week, so supplements can be a great way to bridge the gap in what people aren’t getting from their diet. “If someone chooses to take a fish oil, the recommendation is to take it daily with meals,” Blatner says. “Skipping a day or two isn’t a big deal, but supplements like omega-3 work best when they are taken daily to supply a steady level of the nutrient to the bloodstream.”

When is the best time of day to take an omega-3 supplement?

Anytime, as long as it’s with a meal—especially a meal that has fat in it. “Omega-3 supplements are better tolerated when taken with food; and since omega-3 is fat-soluble, it’s best absorbed when there is fat in the meal,” Blatner says. Some examples of fat-rich foods include avocado, eggs, olive oil, steak, chicken thighs or legs, nuts and seeds.

What are the benefits of omega-3 supplements? 

Heart Health

A 2021 review paper published in The Lancet looking at 38 research studies with nearly 150,000 participants found that omega-3s are linked to a decreased risk of death from heart disease. Omega-3s may also help support healthier cholesterol levels, particularly triglyceride levels, according to a 2023 study in the Journal of the American Heart Association.

Brain Health

A 2023 review paper published in Cureus looked at nine research studies with over 1,300 people and found that omega-3 supplementation was associated with increases in learning, memory and blood flow to the brain.

Muscle Soreness

A small 2021 study in the Journal of the International Society of Sports Nutrition found that supplementing with omega-3s helped decrease muscle soreness associated with exercise in men.

What are the side effects of omega-3 supplements?

Omega-3 supplements are safe for most people, and any associated side effects are usually mild. If you do get side effects, they’ll likely be a fishy aftertaste or breath, foul-smelling sweat, headache, and gastrointestinal issues such as nausea, heartburn and diarrhea.

Can I take my omega-3 supplement if the “Best By” date has passed? 

If the best-by date on your supplement has passed, you’re better off tossing the bottle in the trash. Best-by dates are there for a reason: They indicate that the supplement should remain safe and effective at least through that printed date—so long as it’s stored as directed. If the bottle has been open for many months and/or stored in hot, humid conditions (think: in the kitchen cabinet over the stove or in your bathroom), your omega-3 supplement may not keep fresh as long. 

Can I give an omega-3 supplement to my pet? 

Yes, but you’ll want to give your furry friend an omega-3 supplement that’s specifically made for pets. This will ensure your dog or cat will get the right dosage; plus, some non-pet supplements are sweetened with xylitol, which is highly toxic to dogs.  

Omega-3s offer similar benefits to pets as they do to humans as they’ve been shown to support dogs’ skin and coat, heart health, joint health, and immune system, according to the American Kennel Club. Still, always check with your vet before giving your pet a new supplement. 

Our Trusted Expertise

April Benshosan, M.S., has more than 7 years of experience writing and editing nutrition content. And while she is well aware of the benefits of omega-3s and regularly eats seafood, she’s only started including an omega-3 supplement in her routine after writing this article. For this article, she consulted with two expert dietitians for their insights on omega-3 supplements: 

• Christopher Mohr, Ph.D., RD is a sports dietitian and has been working with the omega-3 supplement industry for over 20 years. Most recently, Mohr began consulting for OceanBlue Omega.
• Dawn Jackson Blatner, RDN, CSSD is an expert in flexible superfood nutrition and keeps her omega 3 levels up by eating air-fryer salmon bites, dill pickle tuna salad and taking daily krill oil supplements. She is also a NOW wellness expert.

This article was edited and reviewed by Brierley Horton, M.S., RD, senior commerce editor, who has 15 years of experience reporting, writing, and editing nutrition and health content. And although she’s an avid seafood eater, her go-to omega-3 supplement is Nordic Naturals Ultimate Omega Gummy Chews.