The omega-3 fatty acids found in fish oil can help protect heart health. (Kelli McGrane, RD)
Are you missing out on a nutrient that could protect your brain, heart and joints? If you're like 68% of Americans, the answer is yes. Omega-3 fatty acids are crucial for overall health, yet many of us are falling short of our daily dose. The best fish oil supplements bridge this gap, delivering omega-3s like EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) from fatty fish or marine algae to reduce inflammation and support brain and heart health.
"Omega-3s are essential because our body doesn't produce them on their own, meaning we need to consume them. Some health benefits of omega-3s include helping to lower blood pressure, improve cholesterol profile, reduce inflammation, reduce the risk of heart disease and stroke and improve mental health and mood/brain function," says Jessica M. Kelly, a dietitian and owner of Nutrition That Heals.
Here's the good news: Omega-3 DHA and EPA are found in fatty fish — think salmon, sardines and mackerel — and eating fish just twice a week is enough to hit the recommended levels of these essential fats. But if seafood isn't your thing, don't worry. That's where high-quality fish oil (or plant-based) supplements come in.
As a registered dietitian and non-fish eater, I dove deep into the latest research, chatted with fellow nutrition experts and bravely tested top-rated products (yes, even the fishy-tasting ones) to find the best fish oil supplement on the market. After evaluating 30 products and testing 8, I surfaced with 6 standout omega-3 supplements — including a vegan-friendly option — that are worth your hard-earned dollars. Read on to see which ones made the cut — and which ones got tossed back.
A note on supplements
The products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your health care provider before adding a dietary supplement to your routine.
Update, July 10, 2025: We checked all product prices and availability. Our No. 1 pick for best overall fish oil supplement is unchanged.
Omega-3 supplements come in many forms, each tailored to different health needs and lifestyles. Here's an overview of the most common types and what sets them apart:
Standard fish oil capsules: Standard fish oil supplements comprise oil derived from fatty fish, such as anchovies, mackerel, salmon, herring or tuna. The oil tends to be rich in omega-3s and also contains vitamins A and D.
High EPA/DHA (concentrated): Many companies offer extra-strength formulations for people needing a higher dose of EPA or DHA omega-3s. According to Marjorie Cohn, MS, RD, LDN, CEDS-S and clinical director of Berry Street, people who may benefit from a high EPA/DHA supplement include, "those who are allergic or do not consume any omega-3 rich foods, those trying to reduce inflammation — arthritis, for example — those trying to conceive and those who are trying to support their mental health and memory."
Krill oil: This oil is derived from Antarctic krill, tiny crustaceans rich in EPA and DHA. Interestingly, the chemical structure of omega-3s from krill oil is different than that of fish oil, and krill oil is higher in antioxidants. Some studies suggest that krill oil may be easier to absorb and have more health benefits than standard fish oil. That said, research on the benefits of krill oil versus standard fish oil is mixed, with other studies finding no significant benefits of one over the other.
Cod liver oil: Typically sourced from the liver of Atlantic and Pacific codfish, this oil tends to be higher in EPA, DHA and vitamins A and D. In fact, because of its high concentration of vitamins A and D, some experts warn against consuming cod liver oil if you're already taking a multivitamin or other supplement with these nutrients. Because of the risk for nutrient toxicity, cod liver oil is generally not recommended for kids.
Liquid fish oil: The liquid version of fish oil is an excellent alternative for those who prefer not to swallow pills. It may also offer better absorption, as there's no capsule for your body to break down. To enhance its palatability (and tone down the potentially-fishy flavor), many liquid fish oils are flavored and can be mixed into your favorite beverage.
Vegan (algal oil): Sourced from plant-like marine organisms called algae, algal oil is one of the few vegan-friendly sources of DHA and EPA omega-3s. Fun fact: The reason fish contain DHA and EPA is because they eat microalgae.
Finding the best fish oil or omega-3 supplement means considering what matters most for your health and preferences. Here's what to keep in mind before you buy:
EPA and DHA content: Check the amount of EPA and DHA in the supplement. Although there's no official daily recommended intake, many health experts suggest at least 250 mg of combined EPA and DHA daily for healthy adults. If you have high triglycerides or heart disease, your doctor may advise a higher-dose omega-3 supplement. The ideal amount depends on your diet and individual needs, so it's best to consult with a healthcare professional.
Omega-6 content: Some omega-3 supplements also include omega-6 fatty acids, which are essential nutrients. However, most people already consume sufficient, if not excessive, amounts of omega-6 in their diets. To maximize benefits, opt for a supplement that focuses solely on omega-3s, particularly DHA and EPA.
Form: Fish oil supplements come in many forms, including capsules, tablets, liquids and gummies. In general, liquid fish oil is better absorbed and easier to swallow. However, some people may dislike the oily texture or find liquid options too fishy-tasting. If you don't mind swallowing pills, capsules are a good alternative to gummies because they typically contain fewer additives, including sugar.
Source of omega-3s: Fish oil is the most common source of omega-3s in supplements. I recommend choosing a supplement with oil from smaller fish because they tend to be lower in mercury than larger fish. However, if you're allergic to fish or follow a vegan lifestyle, look for supplements containing omega-3s sourced from sea algae.
Taste and odor: While the dreaded fish burps can't always be avoided, some supplements are less fishy than others. Look for products with lemon juice or other flavorings to help mask any fishiness.
Size of the pill: Because fish oil pills often include a large dosage of omega-3s, they tend to be quite large. This is especially true for one-a-day formulations and high-potency supplements. If you're not a fan of swallowing pills, consider a supplement that splits the dose into multiple pills per day or opt for a liquid formulation.
Added ingredients: When possible, look for fish oil supplements that are free of artificial additives or preservatives. If you have dietary restrictions, double-check the ingredient list to ensure they comply with your needs.
Third-party testing: Unlike medications, supplements are not strictly regulated by the Food and Drug Administration (FDA). To ensure your fish oil contains the ingredients and dosages stated on the label, opt for products that have been independently tested for purity and potency by trusted third-party organizations such as NSF, USP or IFOS.
Sustainability: Ideally, look for supplements containing sustainably sourced fish. These products are often certified by the Marine Stewardship Council or Friend of the Sea.
Value: If you plan on taking fish oil supplements daily, consider the monthly cost to see which product best fits your budget.
As a registered dietitian with nearly a decade of experience, I've dedicated countless hours to researching dietary supplements, including fish oil. To ensure a thorough review, I consulted with two fellow registered dietitians to gather insights on the benefits of omega-3s, what to look for in a quality supplement and the latest guidelines for EPA and DHA requirements. Using this expertise, I evaluated over 30 products and rigorously tested 8 of them.
During testing, I focused on key factors like capsule size, ease of swallowing, taste or aftertaste and whether any side effects occurred. Each product was also assessed for overall value, factoring in certifications, ingredient formulation and price.
While our top picks stood out for their exceptional quality, value and performance, we tested several other fish oil supplements that still offer notable benefits. Here's what we found:
Sports Research Omega-3 Fish Oil from Wild Alaskan Pollock: We liked this fish oil supplement for its one-a-day formulation, high-quality ingredients and IFOS certification. Plus, it isn't overly expensive. However, because it contains a high dose of omega-3s, it isn't suitable for most healthy adults. The capsules are also quite large and had a bit of a fishy aftertaste. Still, it's a good option if you've been recommended to take a high-dose supplement by a health care professional.
HUM OMG! Omega the Great: This third-party-tested fish oil supplement from HUM provides a combined 1,200 mg dose of EPA and DHA per serving. As with many products on our list, HUM's fish oil capsules are very large. They also have a slightly rougher coating that I found more difficult to swallow compared to a standard softgel. For that reason and the slightly fishier taste, this supplement narrowly missed our top picks.
The ideal daily dose of fish oil depends on several factors, including your age, overall health, dietary intake of omega-3s and the supplement's omega-3 content. While there isn't a formal guideline for EPA and DHA intake, most health organizations recommend 250 to 500 mg per day of combined EPA and DHA for general health.
For individuals with heart disease or high triglycerides, higher doses — ranging from 1,000 to 4,000 mg per day of combined EPA and DHA — may offer additional benefits. To determine the right dosage for your specific needs, consult with a health care professional.
"Traditional fish oil typically comes from fatty fish; sardines, anchovies, salmon or tuna. Krill oil and cod liver oil comes from, well, krill or cod," explains Cohn.
While there are some differences in terms of the exact amount of omega-3s, absorption rate and antioxidant and vitamin content, Cohn says, "the documented differences between these supplements are negligible in terms of omega-3 support, and which source [to use] is most often determined by one's personal preferences."
Fish oil supplements contain omega-3s, essential fatty acids that have been shown to help regulate and reduce inflammation. As Cohen explains, "Omega-3 fatty acids produce compounds in the body which act as a down dial of the inflammatory response. This is why omega-3s are so valuable for managing chronic, low-grade inflammation over time. While acute inflammation is a natural and necessary response to injury or infection, chronic inflammation can cause or worsen health conditions such as heart disease, arthritis, autoimmune diseases and mental health conditions."
The most common side effects of omega-3 supplements include diarrhea, constipation, gas, nausea and vomiting. Fishy burps are also common. Because fish oil can prevent blood from clotting, fish oil supplements should not be taken by people using blood thinners like warfarin. Also, fish oil omega-3 supplements may worsen peptic ulcers.
"Once a fish oil supplement is started, it may take anywhere from 6 weeks to 6 months to see a significant improvement in symptoms," says Kelly.
Still, keep in mind that depending on your diet and reasons for taking an omega-3 supplement, you may not notice a meaningful difference after taking a supplement for quite some time, if at all. "Long-term regular consumption of omega-3 fatty acids along with a diet that is nutrient-rich and balanced combats inflammation, which is an underlying variable in every disease state," says Cohn.
Marjorie Cohn, MS, RD, LDN, CEDS-S, clinical director of Berry Street
Jessica M. Kelly, RDN, LDN of Nutrition That Heals, powered by Berry Street
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.