7 Best Fish Oil Supplements to Boost Your Omega-3s in 2024, According to Dietitians

Omega-3 fatty acids play an important role in supporting heart, eye, and brain health, and for lowering inflammation and cholesterol, among other benefits.

They are 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 process to increase your intake of this essential nutrient.

Here are our picks of the best fish oil supplements on the market.

Disclaimer: 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.

When rounding up the best fish oil supplements, we considered the following factors:

• Vetting: All the products included were vetted to ensure they meet Healthline’s medical and business standards, including but not limited to:
  • adhering to allowable health claims and labeling requirements, per Food and Drug Administration (FDA) regulations
  • manufactured in facilities that adhere to current good manufacturing practices (CGMPs) established by the FDA
  • produced by medically credible companies that follow ethical, legal, and industry best standards
• 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.
• Price: We included products to suit a variety of budgets.

Other fish oil omega-3 supplements we considered

The Very Finest Fish Oil by Carlson Labs is a great option if you prefer taking a liquid than swallowing a softgel. It’s sourced from wild-caught anchovies, sardines, and mackerel. It’s certified by IFOS and non-GMO verified.

But it’s very high potency. Each teaspoon (5 mL) contains 1,600 mg of omega-3 fatty acids, with 1,300 mg from EPA and DHA, so you may want to speak with a trusted healthcare professional about what dose you actually need to avoid risks of immune system suppression.

If you happen to need a pretty high dose, Viva Naturals Omega-3 Fish Oil Softgels is also a great option. It’s IFOS certified and gluten-free, and it’s produced from small, wild-caught fish like mackerel, anchovies, and sardines that have been caught using sustainable fishing practices.

If you prefer gummies, consider NatureMade Fish Oil Gummies. However, keep in mind that these gummies supply a much lower dose of omega-3 fatty acids than most other fish oil and omega-3 supplements. They also contain 3 grams (g) of added sugar per serving.

• Supplement quality: It’s important to check the ingredient list carefully and steer clear of supplements containing fillers or artificial ingredients. Ideally, you can 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 250 mg to 500 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, including those involving inflammation, immunity, heart health, and brain function.

There are three main types of omega-3 fatty acids:

• Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are primarily found in fish and are biologically active forms of omega-3. This means that they are in a form that the body can use.
• Alpha-linolenic acid (ALA) 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 conflicting results.

Omega-3s are also important for brain health. During infancy and childhood, they’re necessary for proper neurological development.

In older adults, omega-3 supplementation may play a role in promoting brain function and preventing cognitive decline.

The most common side effect of fish oil supplements is fishy burps, but there are now several “burpless” fish oil products 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 dosage or taking the supplement with a meal to decrease any uncomfortable side effects.

You should 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 increase the risk of bleeding or suppress immune function.

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 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.