13 Best Fish Oil Supplements of 2023, According to Dietitians

• Best overall: Nordic Naturals Ultimate Omega | Skip to review
• Best subscription: Care/of Fish Oil | Skip to review
• Best subscription with high dose: HUM Nutrition OMG! Omega the Great | Skip to review
• Best with CoQ10: Thorne Omega-3 with CoQ10 | Skip to review
• Best affordable: Amazon Elements Super Omega-3 | Skip to review
• Best tasting: Barlean’s Ideal Omega-3 | Skip to review
• Best liquid: Carlson Labs The Very Finest Fish Oil | Skip to review
• Best softgel: InnovixLabs Triple Strength Omega-3 | Skip to review
• Best high dose: Viva Naturals Omega-3 Fish Oil | Skip to review
• Best gummy: Nature Made Fish Oil Gummies | Skip to review
• Best cod liver oil: Nordic Naturals Arctic Cod Liver Oil | Skip to review
• Best for kids: Barlean’s Omega Pals Fish Oil | Skip to review
• Best for pregnancy and breastfeeding: FullWell Fish Oil | Skip to review

If you do not regularly consume fish, consuming fish oil in supplement form can be a quick and convenient way to increase your intake of omega-3 fatty acids.

These 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 fish and seafood and in lesser amounts in plant-based foods, such as nuts and seeds, and plant oils.

Omega-3 supplementation is an easy and helpful process to increase your intake of this essential nutrient if you do not get enough from whole food sources. If you consume animal products, you can take fish oil in softgel, liquid, and gummy forms. They’re available in a range of price points and dosages.

Keep reading to see our picks of the 13 best fish oils on the market.

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.

• 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 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.

Most health organizations recommend consuming 250 mg to 500 mg of combined EPA and DHA per day, with slight variations depending on your age and health status.

For ALA, the daily recommended intake is 1.1 g per day for women and 1.6 g per day for men.

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.

What is the best fish oil supplement for cholesterol?

The simple answer is that there is no simple answer. Research on the potential effects of fish oil on cholesterol levels has been conflicting. According to a 2021 study, higher blood levels of DHA could be linked to lower LDL (bad) cholesterol levels.

On the other hand, one review concluded that fish oil supplements could actually increase LDL cholesterol, while other research suggests that eating fresh fish might be a better option for improving cholesterol and triglyceride levels.

Therefore, it’s best to consult a doctor before taking fish oil if you have high cholesterol levels.

How do I take fish oil?

You can take fish oil every day, at whatever time works for you. Because fish oil does not offer immediate benefits, what’s most important is that you take it consistently, ideally alongside a fat-containing meal to boost absorption.

If you experience side effects from fish oil supplements, such as nausea or acid reflux, you may find the supplement easier to tolerate by splitting it into two smaller doses throughout the day.

Keep in mind that omega-3 products and fish oil supplements can have blood-thinning effects in high doses. Fish oil might also cause other side effects, including diarrhea, insomnia, and high blood sugar levels.

A doctor can provide guidance on how much you should take. It’s also important to check with a healthcare professional before taking fish oil if you’re also taking a blood-thinning medication, such as warfarin or another anticoagulant.

Should you take fish oil every day?

You can take fish oil every day. However, taking high doses of fish oil (at least 900 mg of EPA plus 600 mg DHA) over time may promote immune system suppression because of the powerful anti-inflammatory effects of omega-3 fats.

It’s important to check the dosages of EPA and DHA in your fish oil before you purchase so that you don’t buy one that could lead to this effect.

Which fish oil is best?

Ideally, you should look for fish oil derived from wild-caught, sustainably sourced varieties of fish that are lower in mercury, such as mackerel, anchovies, or sardines.

Some people might also prefer opting for cod liver oil instead, as it provides other important nutrients in addition to omega-3s, including vitamins A and D.

Which fish oil is best for inflammation?

If reducing inflammation is your goal, look for a fish oil supplement that contains a good amount of DHA in each serving. According to one 2021 study, while both DHA and EPA can help decrease markers of inflammation, DHA may have a broader effect.

Best fish oil supplement for memory?

Fish oil supplements that combine omega-3 fatty acids with other ingredients, like CoQ10 or vitamin D, can be a great choice to help support brain function.

One 2023 study found that higher blood levels of CoQ10 could be linked to improved cognitive function. Meanwhile, a 12-month study involving older adults showed that vitamin D supplementation could enhance brain function by reducing oxidative stress.

Is there a difference between omega-3 and fish oil?

Fish oil is one source of omega-3 fatty acids, including EPA and DHA. However, omega-3 fatty acids are also found in food sources, along with other supplements derived from sources like flaxseed oil or algae.

There are many types of fish oil supplements, each from a different source and with varying amounts of omega-3 fatty acids.

They also come in various forms, including:

• capsules
• liquids
• gummies

The best option for may depend on what form of supplement you prefer. Try taking it alongside a balanced diet to maximize its benefits.

Finally, when it comes to fish oil, more is not always better. In fact, excessive intake may do more harm than good.