The 9 Best Fish Oil Supplements, According to Experts

When shopping for fish oil supplements, you’re really looking for omega-3 fatty acids, including DHA and EPA. These are essential fats, meaning our bodies can’t produce them, but they can help reduce inflammation and support brain, eye, blood vessels, and heart health.

A balanced diet that includes fish and plant-based sources such as walnuts, flaxseed, and chia seeds may provide sufficient omega-3 fats. However, if you aren’t a fan of these foods or have elevated levels of triglycerides, high blood pressure, or heart disease, you may benefit from a fish oil supplement. In fact, fish oil may be most beneficial for those with pre-existing heart conditions. Additionally, if you are pregnant or breastfeeding, you have higher omega-3 needs that might be easier to meet through supplementation, which supports fetal and infant visual and cognitive development.

When selecting our top fish oil supplements, we prioritized third-party tested supplements to ensure purity and potency. We also evaluated the price, dosage, and added ingredients to help you find the best fit.

What Registered Dietitians Want You To Know

Types of fish oil supplements: Fish oil supplements contain omega-3s (EPA and DHA) in different forms. The most common supplement forms include the most natural form—triglycerides—and ethyl esters. Re-esterified triglycerides and monoglycerides are other variations designed for easier absorption. All forms are absorbed best when taken with a meal containing fat. However, if you are taking fish oil with a small meal or no food, you may want to choose forms listed as triglyceride or re-esterified triglyceride.
What to expect: When starting a fish oil supplement, you may notice gradual changes, like reduced joint stiffness or improved skin hydration, although these benefits vary by individual and dosage. It typically takes a few weeks to see potential effects, like reduced inflammation or enhanced heart health.
Seek a professional if: Certain groups should be cautious with omega-3 supplementation. If you take any medication or have a health condition, consult a health professional before starting a fish oil supplement. Fish oil may not be best for some people with atrial fibrillation. Anyone on blood-thinning or blood pressure medications should consult a health professional before taking fish oil, as high doses of omega-3s can affect blood thinning and may slightly lower blood pressure.

Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Expert Review Board reviews each article for scientific accuracy.

Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and to find out what dosage to take.

Amazon Nordic Naturals Ultimate Omega Softgels, 1280 mg

PHOTO: Amazon

Key specs:

Who’s It For

Best for anyone who wants a fish oil supplement from a trusted brand dedicated to sustainable fishing.

Why We Recommend It

Nordic Naturals is a well-trusted brand in the world of fish oil supplements. We like that the company provides a Certificate of Analysis for each product, which verifies it has been third-party tested to ensure it is free from contaminants and heavy metals, especially mercury—a toxic metal found in trace amounts in nearly all fish and seafood. This supplement is also certified sustainable by Friend of the Sea, an organization that ensures sustainable fishing.

Each serving includes 650 mg of EPA and 540 mg of DHA, plus additional omega-3s totaling 1280 mg per serving. While there are no expert-established recommendations for EPA and DHA individually, the general recommendation for most women and men is about 1,100–1,600 mg of total omega-3s per day, respectively. This supplement fits right into that recommendation.

If you have tried a fish oil supplement before and dealt with fishy burps, you won’t have that issue with these soft gels since they include a lemon flavor that masks any aftertaste. Nordic Naturals fish oil supplements are also free from any artificial additives or fillers and are verified non-GMO.

Keep In Mind

This is a more expensive option than some of our other picks.

PHOTO: Amazon

Pros

Third-party tested
Enteric-coated soft gel
Only one pill daily

Key specs:

Who’s It For

Best for anyone who really wants to avoid fishy burps and is comfortable taking one larger pill.

Why We Recommend It

Taking fish oil supplements regularly can get pricey, but Nature Made provides a quality product for a much lower price. While third-party testing typically drives up the price of supplements, this fish oil supplement is third-party tested for purity and potency but is still affordable.

Some fish oil supplements have the unpleasant side effect of a fishy aftertaste. However, Nature Made’s fish oil supplements are enteric-coated, which helps slow the release of the fish oil, reducing reactions such as fishy burps. These pills are a bit larger, but you only need to take one daily with water and food.

This supplement contains a higher concentration of the omega-3 EPA compared to DHA, with 683 milligrams per pill. Some research shows that EPA, not DHA, might be beneficial for depressive symptoms, although more evidence is needed.

Keep In Mind

While the fish oil in this product is sourced from wild-caught fish, it does not specify the type of fish.

PHOTO: iHerb

Key specs:

Who’s It For

Best for anyone who doesn’t like swallowing pills.

Why We Recommend It

Liquid fish oil can seem a bit intimidating, especially if you are worried about a fishy taste. However, Carlson’s The Very Finest Fish Oil comes in a variety of flavors, including Lemon, Orange, Mixed Berry, and Just Peachie, with no aftertaste. It’s also easy to take, with a serving size of just one liquid teaspoon, which can easily be added to other liquids.

Each teaspoon of Norwegian fish oil has a total of 1,600 mg of omega-3s, with 800 mg from EPA and 500 mg from DHA. This supplement is third-party tested through Consumerlab.com and is a top pick. It is also certified by Friend of the Sea for sustainability, and third-party tested through IFOS (International Fish Oil Standards).

Keep In Mind

Measuring out one teaspoon can be tedious, and while you can adjust your dose, it may be more difficult to know exactly how much you are getting with a liquid form.

PHOTO: Amazon

Pros

ConsumerLab.com tested and approved
Small pills are coated to reduce aftertaste
High concentration EPA and DHA

Key specs:

Who’s It For

Best for those who have trouble swallowing larger capsules and want a fish oil supplement that doesn’t have an aftertaste.

Why We Recommend It

GNC Triple Strength Fish Oil Minis have a high concentration of fish oil in two small soft gels. Fish oil soft gels are usually fairly large, ranging in size from half an inch to over an inch, which can be hard to swallow. These are much smaller, making them easy to swallow and add to your daily routine.

These also have no fishy aftertaste and are enteric-coated, meaning they are coated in a material that prevents the oil from releasing prematurely from strong stomach acids and maintains a neutral flavor.

GNC Triple Strength Fish Oil Minis contain a high concentration of the omega-3s EPA and DHA, with 734 milligrams of EPA and 266 milligrams of DHA per dose. We also appreciate that these fish oil supplements are tested and approved by ConsumerLab.com, one of our top third-party organizations, to ensure they are fresh and free from heavy metals.

Keep In Mind

The suggested dose is two mini soft gel capsules to be taken with food. However, if you prefer to take only one capsule, the manufacturer of this supplement also produces a large soft gel option.

PHOTO: Amazon

Key specs:

Servings per container: 30 | Serving size: 6 gummies | Calories: 50 | Form: Gummies | Dose: EPA & DHA: 150 mg | Other Ingredients: organic cane sugar, organic tapioca syrup, gelatin, pectin, natural flavors and colors added (organic black carrot juice concentrate, organic turmeric) | Third-Party Tested: Yes

Who’s It For

Best for anyone who wants a lower dose of omega-3s and needs a boost of other vitamins and minerals. Also a good option if you are avoiding common allergens.

Why We Recommend It

SmartyPants offers a gummy adult multivitamin that includes 510 milligrams of fish oil with a combined 150 milligrams of DHA and EPA in gummy form. This is a low omega-3 dosage compared to other supplements on our list, but it’s a good option to boost omega-3s if you already incorporate some fish into your diet.

We like that this supplement is third-party tested for purity and potency, including heavy metal testing, and is NSF Contents Certified. The fish oil is from small fish only, meaning these fish have limited mercury exposure and are sourced from sustainable fisheries. These gummies are also free of artificial coloring, flavorings, and common food allergens, including milk, eggs, shellfish, soy, peanuts, wheat, and tree nuts. They contain natural flavorings and are colored with organic black carrot juice concentrate and turmeric and sweetened with organic cane sugar.

If you find yourself limited in the variety of foods you eat aside from just fish, a multivitamin can be a good idea. This supplement contains a wide range of vitamins and minerals, including 1200 IUS of Vitamin D. Vitamin D, the “sunshine vitamin,” is not commonly found in food sources, but it is an important nutrient for reducing inflammation, immune function, and cardiovascular health.

Keep In Mind

One serving is six gummies and contains 8 grams of added sugar, which should be considered in your total added sugar intake for the day. The American Heart Association recommends no more than 36 grams daily for men and 25 grams for women.

Amazon Nordic Naturals Ultimate Omega 2X

PHOTO: Amazon

Key specs:

Who’s It For

Best for those who need a higher amount of omega-3s for elevated triglycerides or arthritis.

Why We Recommend It

Another great product from Nordic Naturals is their Ultimate Omega 2x, which contains the highest concentration of omega-3 fats of all our picks. It includes 1,125 milligrams of EPA and 875 milligrams of DHA in the triglyceride form, and while some research has shown is the better-absorbed form, other research shows that the different forms are absorbed similarly.

The American Heart Association has recommendations for higher doses of omega-3s (2,000–4,000 mg), typically in prescription form, to help lower elevated triglycerides (levels over 500 mg/dl). The higher dose may also have benefits if you have an inflammatory condition like arthritis. Given the high concentration of this supplement, be sure to check with a healthcare provider to ensure this is the right dose for you.

Similar to our other Nordic Naturals pick, this product has a Certificate of Analysis, verifying third-party testing. It is also certified sustainable by Friend of the Sea.

Keep In Mind

This supplement is a bit more expensive than some of our other picks, but you are getting a much higher dose. The higher dose also means it is not suitable for some people, and you will want to speak to your healthcare provider before taking this.

PHOTO: Amazon

Key specs:

Who’s It For

Best for those following a vegetarian or vegan diet and those who have a fish allergy.

Why We Recommend It

If you are vegetarian, vegan, or have a fish allergy, you might be wondering how you can get enough omega-3 fats. Kylie Ivanir, MS, RD of Within Nutrition, recommends an omega-3 supplement with EPA and DHA sourced from algae. Fish get their omega-3 fats from eating plankton, and the plankton get their omega-3 fats from algae. Therefore, you can go straight to the source and use an algal oil supplement, although not technically a fish oil.

Ritual Omega-3 is a vegan soft gel containing 308 milligrams of plant-based DHA per serving. It also includes a bit of EPA, with 154 milligrams per serving. This supplement is flavored with orange oil, giving it a pleasant citrus smell, and you do not have to worry about a fishy aftertaste.

Ritual is transparent with its ingredient sourcing, and each batch is third-party tested for ingredient accuracy and lack of contaminants.

Keep In Mind

This is a lower dose of omega-3 compared to other top picks, but you could take more than one softgel per day if cleared by a healthcare professional.

PHOTO: FullWell

Pros

Third-party tested
Sustainably sourced and Friend of the Sea Certified
Registered Dietitian developed formula, and OBGYN recommended

Key specs:

Who’s It For

Best for anyone who is pregnant or lactating and prefers to get omega-3s from a supplement rather than seafood and fish.

Why We Recommend It

We recommend Fullwell Fish Oil supplement for women who are pregnant or lactating. Omega-3 needs increase during pregnancy and lactation to help support fetal and infant visual and neurological development, as well as overall health. The USDA Dietary Guidelines for Americans recommends that women who are pregnant or lactating should consume 8 to 12 ounces of a variety of low-mercury seafood per week to ensure adequate omega-3 intake. However, if you are struggling to eat fish or other seafood, an omega-3 supplement may be beneficial. You get 400 milligrams of DHA and 200 milligrams of EPA per serving from this product.

Fullwell is a supplement company focused on women’s fertility health, with formulations developed by Registered Dietitians that are OBGYN-approved. Ensuring the safety of a product is essential when supplementing during pregnancy, so we love that Fullwell Fish Oil is third-party tested for purity and potency, including testing for heavy metals and other potential contaminants. We also like that their fish oil is sustainably sourced and Friend of the Sea Certified.

Keep In Mind

Note that some prenatal vitamins contain omega-3s. While there is no RDA or UL for DHA during pregnancy, getting at least 200 milligrams of DHA per day is generally recommended, but supplemental omega-3 needs vary depending on diet.

BARLEAN'S Omega Pals Chirpin' Slurpin' Lemonade Fish Oil

PHOTO: Amazon

Key specs:

Servings per container: 29 | Serving size: Take 1 ½ teaspoons daily straight from the spoon or mixed into food of choice | Calories: 30 | Form: Thick liquid | Dose: EPA: 330 mg, DHA: 210 mg | Other Ingredients: xylitol, glycerine, gum arabic, natural flavors, citric acid, xanthan gum, antioxidant blend (vitamin E), rosemary extract, green tea extract, ascorbyl palmitate, guar gum, turmeric, sorbic acid | Third-Party Tested: Yes

Who’s It For

Best for kids who struggle to eat fish and seafood, and an omega-3 supplement is recommended by their pediatrician.

Why We Recommend It

It can be a struggle to get your kids to eat fish, but you still want them to get enough omega-3 fats. Barlean’s Omega Pals Chirpin’ Slurpin’ Lemonade Flavor is a good option for kids because it comes in liquid form and can be added to foods like yogurt, smoothies, or oatmeal. The lemon flavor masks any fishy taste, and the supplement can be given to children ages 1 year old and older.

This fish oil supplement contains moderate amounts of omega-3s, with 330 milligrams of EPA and 210 milligrams of DHA, which aligns with the recommendations for kids. The research on omega-3 supplementation and kids is very limited, although there may be some benefits, such as for brain health. We recommend speaking to your child’s pediatrician before starting an omega-3 supplement.

This is third-party tested for purity and potency and is also dairy-free, sugar-free, and non-GMO.

Keep In Mind

Even though supplementation might feel like the easier route, The Academy of Nutrition and Dietetics still urges children to get omega-3s from food rather than supplements. You can offer kids different sorts of fish and in different meals, such as fish tacos or seafood pastas to help them eat more omega-3s.

Note that this contains some sugar alcohols, so if your child is sensitive to these sweeteners, this may not be a great option.

Benefits of a Fish Oil Supplement

Keep in mind that fish oil supplements should not replace your regular medications or other factors that contribute to a healthy lifestyle, such as a balanced diet and exercise. If you fit into one of the below groups, you should discuss fish oil supplementation with a healthcare provider, as it may provide some benefits.

Those with chronic heart failure: Fish oil supplementation may benefit people with heart failure who have reduced left ventricular function. Those with cardiovascular disease can consume one gram of EPA and DHA from fish or fish oil supplements. However, it is important to note that research does not support fish oil supplementation for heart failure prevention.
Those recovering from a heart attack: If you recently had a heart attack, you may benefit from fish oil supplementation. It is important to note that research does not support fish oil supplementation for heart attack prevention in people who have heart disease, only for those who recently had a heart attack.
Those with high triglyceride (fat in the blood) levels: High-dose fish oil can help lower triglyceride levels if you have severe hypertriglyceridemia (levels over 500 mg/dl). Consume four grams of EPA+DHA or EPA-only per day under the direction of a healthcare provider. This treatment may decrease triglycerides by over 30%. If you have high LDL (also called bad cholesterol), consider using an EPA-only treatment.
Those with high blood pressure: Some studies show that consuming 3 grams of EPA and DHA per day, in either food or supplement form, may help to lower blood pressure.
Those with dry eye disease: A 2019 review of 17 studies indicated that omega-3 supplementation improved dry eye symptoms in patients with dry eye disease.
Those who do not eat fish: If you do not consume fish because you are on a vegetarian diet, vegan, allergic, or simply do not like fish, you might consider algal oil supplements. These vegan supplements may help you meet your omega-3 needs. However, more studies are needed to establish EPA and DHA recommendations for vegetarians and vegans. Consuming 8 to 12 ounces of low-mercury fish per week during pregnancy is associated with positive infant health outcomes. There is some evidence that, among those with low omega-3 intakes, DHA supplementation may reduce the risk of premature birth. Research on omega-3 supplementation during pregnancy looking at the baby’s health and development, however, is mixed.

Potential Fish Oil Benefits (That Need More Research)

While the benefits of regular fish consumption are clear, the research is mixed on the potential benefits of taking fish oil supplements if you have one of the following conditions.

Cancer: Research shows fish oil supplementation may be associated with a reduced risk of ductal carcinoma, a type of breast cancer, colorectal cancer, and early stages of prostate cancer. Other studies have found no association between omega-3 intake and cancer risk, and some have even found that omega-3s might increase the risk of certain cancers, such as prostate cancer.
Brain health: A 2012 review of 10 studies found that omega-3 supplementation does not affect cognitive function in healthy older adults or those with Alzheimer’s. However, for those with mild cognitive impairment, omega-3s may improve certain aspects of mental function, such as processing speed and attention, but more research is needed.
Rheumatoid arthritis: Omega-3 fats can reduce some forms of inflammation. Some studies show fish oil may help reduce pain associated with rheumatoid arthritis when taken with standard medication. Other studies suggest fish oil does not significantly affect symptoms of rheumatoid arthritis, but it may reduce the pain medication needed. However, an ideal dose has not been determined.

How We Select Fish Oil Supplements

We support evidence-based and rooted-in-science supplements. To get our top picks for iron supplements, we comb the latest research on fish oil supplements, fish oil absorption, dosing, and who can best benefit from taking a supplement. We only pick products in line with research-backed guidelines, you can read more about our dietary supplement methodology here.

We thoroughly vet all supplement companies to ensure they have in-house or third-party testing to ensure the accuracy and trustworthiness of the ingredients. Supplements that are third-party tested are sent to a lab for purity and potency to ensure they contain what they say they contain and do not contain any potential contaminants.

Why Third-Party Testing Matters

Third-party tested supplements are verified by labs for purity and potency, ensuring they contain listed ingredients and are free from contaminants. Trusted certifications include ConsumerLab.com, NSF, USP, and Informed Choice. While some brands skip third-party testing due to costs, selecting a reputable brand with strong internal testing is a good alternative.

Third-party testing is helpful if you are concerned about the risk of fish contamination. Fish can accumulate toxins, including mercury, which can damage the nervous system. It can also accumulate dioxins and polychlorinated biphenyls (PCBs), which may cause cancer at low levels of exposure over time. However, these contaminants have generally not been found in dangerous levels in fish oil. This is likely because fish oils go through a purification process and because contaminants such as mercury bind to proteins, such as fish meat, and not oil.

While toxin contamination may be a low concern, fish oils can go rancid. This may not only cause an unpleasant odor and taste, but it can reduce safety and efficacy. It is best to choose a fish oil supplement that has been third-party tested to ensure the oil is still fresh. Be aware, though, that spoilage may still occur after the product is opened if it becomes exposed to air or excessive heat, so be sure to follow the manufacturer’s tips for proper storage.

Ingredients to Pay Attention to

Fish oil supplements typically contain EPA and DHA, but some also contain other fats like omega-7 (palmitoleic acid), oleic acid, or omega-6 (GLA). Additionally, check if the supplement includes vitamin E, which helps stabilize the oil to prevent rancidity. If you’re sensitive to additives, watch for added flavors or preservatives.

Fish Oil Dosage

Doses of fish oil supplementation vary and will depend on why you are using them. The US Food and Drug Administration recommends no more than 5 grams of EPA and DHA from supplements daily unless a healthcare provider indicates otherwise.

The National Institutes of Health have established Adequate Intakes for omega-3 Alpha Linolenic Acid (ALA), which must be obtained from the diet. Our bodies convert very small amounts of ALA to EPA and DHA. There are no established specific intake recommendations for EPA and DHA.

According to the National Institutes of Health, the Adequate Intakes for omega-3s are as follows:

Birth to 6 months*: 0.5 g
7 to 12 months*: 0.5 g
1–3 years*: 0.7 g
4–8 years**: 0.9 g
9–13 years**: Males – 1.2 g, Females – 1.0 g
14+ years**: Males – 1.6 g, Females – 1.1 g
Pregnant women: 1.4 g
Lactating women: 1.3 g

*As total omega-3s

**As ALA

Our Experts

Shushy Setrakian, MS, RD, is a Registered Dietitian who specializes in gut health. She is passionate about converting nutrition science into meaningful dietary recommendations. She has an eye for spotting the latest nutrition trends, research and breaking down what that can mean for your supplement and food choices.
Anne Cook Carroll, MS, RD, is a Registered Dietitian who works with patients to meet their health goals and educates patients on the appropriate usage of supplements to optimize their nutritional status and overall health. She also specializes in supplement research and analysis.
Kylie Ivanir, MS, RD, dietician and gut health expert at Within Nutrition in New York.

Why Trust Verywell Health

Tamar Kane, MS, RD, CDN is a registered dietitian and marathon runner. Tamar has her master’s degree in nutrition and exercise physiology from Teachers College, Columbia University. She specializes in working with plant-based athletes. Her goal is to help people understand how to properly fuel their bodies (and supplement, if needed!) to optimize performance and well-being.

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What Registered Dietitians Want You To Know

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Who’s It For

Why We Recommend It

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Who’s It For

Why We Recommend It

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Benefits of a Fish Oil Supplement

Potential Fish Oil Benefits (That Need More Research)

How We Select Fish Oil Supplements

Why Third-Party Testing Matters

Ingredients to Pay Attention to

Fish Oil Dosage

Our Experts

Why Trust Verywell Health

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