Best Fish Oil Supplement (2025): A Registered Dietitian’s Top Picks In A Sea Full Of Options

Sydney Lappe, R.D.

Updated July 15, 2025

× The GGR Expert Panel is a network of specialized health and fitness professionals who help ensure we present the most accurate information to our readers. This includes physicians, certified trainers, elite-level coaches, and more. Learn more about our experts.

Expert Verified by Bob Iafelice, MS, RDN, LDN

Do you want to get stronger, start a podcast, and become a stand-up comedian like Joe Rogan? Then you’ve gotta keep reading…

Okay, maybe you won’t immediately be granted Hercules strength and a funny bone… But Joe Rogan’s supplement stack isn’t complete without fish oil and you might just catch some health benefits. However, fish oil products are similar to Joe’s epic home gym—plentiful with lots of options.

In a sea full of choices, how do you find the best fish oil supplement? Set sail on Voyage GGR as we navigate our top picks. Our testers are registered dietitians and sports nutrition experts who not only have extensive knowledge and experience in all things diet and health but actually have “sea” it to believe it. This means we actually test products like the best green powders, and testing fish oil is no different.

We ordered close to a dozen fish oil supplements and judged them on the following factors:

• Ingredients: Does it contain research-backed ingredients
• Dosage: Does it have enough omega-3s?
• Taste: Can you get it down?
• Price: Is it affordable?

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Best Fish Oil Supplements in 2025

• Best Fish Oil Supplement Overall: Legion Triton Fish Oil
• Best Krill Oil Supplement: Transparent Labs Krill Oil
• Best Liquid Fish Oil Supplement: Nordic Naturals Ultimate Omega Liquid 
• Best Omega-3 Supplement: Sports Research Omega-3 Fish Oil
• Best Softgel Fish Oil Supplement: Onnit Krill Oil
• Best Budget Fish Oil Supplement: Nutricost Fish Oil
• Best Vegan Fish Oil Alternative: Ora Organic Head & Heart Plant-Based Omega-3 Supplement
• Best Gummy Fish Oil Supplement: Nature Made Fish Oil Gummy
• Best Fish Oil Supplement for Kids: Barlean’s Omega Pals
• Best Fish Oil Supplement for Pregnancy: Garden of Life Prenatal Fish Oil

Best Fish Oil Supplement Overall: Legion Triton Fish Oil  

Good for: People fishing for a high-dose fish oil in capsule form

Best Overall

Legion Triton Fish Oil

GGR Score: 4.29

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Product Highlights

• 100% reesterified triglyceride fish oil sourced from Peruvian anchovies and sardines
• Provides 4,000 mg of fish oil per serving
• Provides 1,440 mg of EPA and 960 mg DHA per serving
• Also contains vitamin E to prevent oxidation

Pros & Cons

Pros

• High doses of DHA and EPA
• Sourced from wild-caught fish
• Third-party tested
• Money-back guarantee

Cons

• Pricey compared to competitors
• Fishy smell and taste

Bottom Line

Legion's Triton fish oil is sourced from wild-caught anchovies and sardines, providing 4,000 milligrams of total fish oil with 1,440 milligrams of EPA and 960 milligrams of DHA. It's third-party tested and there are no fillers added.

Legion’s Triton fish oil takes our top pick for best fish oil overall, as it’s a high-quality and high-dose fidh oil in capsule form.

Providing 2,400 milligrams of EPA and DHA per serving and 4,000 milligrams of total fish oil, plus 48 milligrams of vitamin E, this formulation can support heart and brain health, improve joint function, and reduce inflammation. It’s plenty enough to give Triton Fish Oil a 5 out of 5 for its formulation.

Kate Meier, GGR senior director of content and a competitive weightlifter, tried these fish oil capsules and says, “These softgels are definitely fishy, and four softgels per serving is a lot. I split the dosage up between morning and evening, and it helped with the overall experience.” She rates the taste a 3.5 out of 5, and the swallowability at a 4 out of 5 because four capsules is a lot to swallow.

The main ingredient is 100% re-esterified triglyceride fish oil made from deep-water Peruvian anchovies and sardines caught by fisheries approved by Friends of the Sea. Re-esterified triglyceride oil has been shown in recent research¹ to be more bioavailable and resistant to oxidation, and contains more EPA and DHA.

Triton fish oil contains no fillers and is lab-tested in an ISO 17025-accredited lab as well, so you can rest assured that what’s on the label is what’s in the bottle.

RELATED: High-Protein Meals

Dose instructions	4 softgels a day
Primary source(s)	Deep-water Peruvian anchovies and sardines
EPA + DHA per serving	1,440 mg EPA, 960 mg DHA
Cost per serving	$49.99/30 servings = $1.67/serving

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Best Krill Oil Supplement: Transparent Labs Krill Oil

Good for: People curious about effective fish oil alternatives

Best Krill Oil

Transparent Labs Krill Oil

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Product Highlights

• Antarctic krill oil supplement with Superba
• Listed benefits: supporting blood sugar and blood lipid balance, supporting the cardiovascular system, immunity, joints, and cognition
• No artificial colors, sweeteners, or GMOs

Pros & Cons

Pros

• Third-party tested and Informed Choice Certified
• Gluten-free, non-GMO, and no artificial sweeteners or colors
• Superba Krill OIl effectiveness supported by clinical trials
• No fishy aftertaste per customer reviews
• Sustainably sourced

Cons

• Limited customer reviews
• Uses softgel form, which contains gelatin
• Limited in store availability

Bottom Line

Transparent Labs Krill Oil contains 1,000 mg of Superba Krill oil and 220 mg of omega 3 fatty acids. According to Transparent Labs, krill oil is more bioavailable than other forms. Customer reviews are limited but positive. They noted that there is not a fishy taste, which is likely due to the natural vanilla flavor in the ingredients.

Best Liquid Fish Oil Supplement: Nordic Naturals Ultimate Omega Liquid  

Good for: Fish oil seekers who prefer sippable supplements

Best Liquid

Nordic Naturals Ultimate Omega Liquid

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Product Highlights

• Liquid concentrate
• Triglyceride form is better absorbed by your body
• Non-GMO and third-party tested
• Over 10 industry awards

Pros & Cons

Pros

• Friend of The Sea-certified
• Better absorption
• No fishy aftertaste
• Doctor recommended

Cons

• Liquid can be messier than capsules
• Requires refrigeration

Bottom Line

Nordic Naturals Ultimate Omega in liquid form is a great alternative to pills. With clean ingredients and plenty of omega-3s, you are getting all the benefits in an easy-to-swallow package.

Nordic Naturals Ultimate Omega Liquid offers a high-potency fish oil in liquid form. Because the liquid contains natural lemon flavor, it also wins for best-tasting fish oil!

This supplement tastes like “Lemon with a hint of the ocean but not much,” according to GGR fitness writer and certified personal trainer Lauren Strong. “Totally fine on both taste and smell.” And no fishy burps, either! Ultimate Omega Liquid earns a 5 out of 5 on both taste and swallowability.

The fish oil contains 2,840 milligrams of omega-3s per 1 teaspoon (or 5 milliliters) and offers a whopping 1,460 milligrams of EPA and 1,010 milligrams of DHA. The fish oil is sourced from 100% wild-caught anchovies and sardines and is in the triglyceride form for maximum absorption, earning it another 5 out of 5 for formulation. 

A natural preservative and antioxidant has also been added to reduce any risk of rancidity. The fish oil is free of gluten, milk derivatives, and artificial colors and flavors; it’s also non-GMO-verified and third-party purified and tested. 

RELATED: Best Clean Protein Powder

The only drawback to this liquid supplement is its cost, which is around $1.59 per teaspoon. That gets it a measly 2 out of 5 for pricing. Looking for alternatives and money-saving options? Soft-gel capsules and gummies are available, as well as subscribe-and-save options. 

Dose instructions	One-half to one teaspoon daily (with food) or as directed by a healthcare professional
Primary source(s)	Fish oil; anchovies and sardines
EPA + DHA per serving	1,460 mg of EPA, 1,010 mg of DHA
Cost per serving	$38.21/24 servings = $1.59/serving

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Best Omega-3 Supplement: Sports Research Omega-3 Fish Oil

Good for: Someone searching for a pure source of omega-3 fatty acids

Best Omega-3

Sports Research Omega 3 Fish Oil

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Product Highlights

• Omega 3 fish oil softgels
• Contains 520 or 1040 mg Omega 3 fatty acids depending on dosage
• Sourced from wild Alaskan pollock with a 10 step refinement process

Pros & Cons

Pros

• Satisfaction guaranteed when purchasing directly from Sports Research
• Subscribe and save 15%
• Offered in 2 dosages: 625 mg and 1250 mg
• Gluten-free, Non-GMO, and third-party tested

Cons

• Also contains tilapia to make softgel capsule
• Large pill size according to customer reviews
• Mixed reviews on “fishy” taste

Bottom Line

Sport Research Fish Oil is available in 2 doses 625 and 1250 mg. The fish oil is sourced from wild Alaskan pollock and IFOS 5 Star-certified, attesting to the quality and purity of the fish oil. The product has mostly positive reviews. However, both positive and negative reviews noted that the pills were very large and difficult to swallow. There were mixed reviews on whether the pills tasted fishy.

Best Softgel Fish Oil Supplement: Onnit Krill Oil  

Good for: People needed an easy-to-swallow pill for their fish oil

Best Softgel

Onnit Krill Oil

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Product Highlights

• Phospholipids are easier for the body to absorb
• Carotenoids help support immune function
• Krill are harvested in the Arctic, away from industrial pollution
• Krill fishing is a sustainable, tightly regulated practice

Pros & Cons

Pros

• Easy absorption
• Fewer contaminants
• Contains healthy ingredients other fish oils do not (e.g., carotenoids)
• Vanilla flavor

Cons

• Not for those with shellfish allergies
• Must take with food

Bottom Line

Onnit Krill Oil is a great supplement for those looking to try something different or want added benefits in their omega supplement. Krill is a type of shellfish, so this supplement is not suitable for those with shellfish allergies.

Softgels are pills on easy mode; the soft exterior helps make them a bit more malleable and easier to swallow and get down. Our pick for the best softgel fish oil is Onnit Krill Oil, which earned a 4.5 out of 5 on taste and a 5 out of 5 on swallowability.

“The softgels have a very mild sweet taste as you swallow them,” says GGR senior staff writer Lauren Strong, CPT. “The ingredients include ‘ethyl vanillin’, so I assume that is the taste I’m picking up on.” She also reports no detectable side effects or bad tastes, giving the side effects a rating of 5 out of 5.

Onnit Krill Oil is sourced from krill and krill oil, which provides 190 milligrams of EPA and DHA in the form of phospholipids. This different form is thought² to be more readily absorbed by the body and also provides helpful benefits like reducing triglycerides.

Onnit Krill Oil further highlights that krill is a more sustainable option compared to other fish oils, as the biomass of krill is more than double the biomass of human beings. Harvesting krill is also tightly regulated and proudly certified by Friend of the Sea, earning it a 4 out of 5 for transparency and third-party testing.

Dose instructions	2 softgels/day, preferably in food
Primary source(s)	Krill oil; crustacean shellfish (krill)
EPA + DHA per serving	130 mg of EPA, 60 mg of DHA
Cost per serving	$29.95/30 servings (60 softgels) = $0.99/serving

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Best Budget Fish Oil Supplement: Nutricost Fish Oil 

Good for: Health- and finance-conscious consumers 

Best Budget

Nutricost Fish Oil Softgels

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Product Highlights

• Fish oil supplement softgel
• 1,000 mg of fish oil
• 560 mg of Omega 3 fatty acids: 340 mg of EPA and 220 mg DHA

Pros & Cons

Pros

• 60-day money-back guarantee
• Non-GMO and gluten-free
• Manufactured in a GMP-compliant, FDA-registered facility
• Affordable at under $0.20 per serving

Cons

• Very limited reviews
• Mixed reviews on how “fishy” the pills taste
• Softgel contains gelatin

Bottom Line

Nutricost Fish Oil Softgels contain 1,000 mg of fish oil with 560 mg of combined docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). There are not many reviews of this product, but they are very mixed. Customers disagreed on how “fishy” the pills tasted, ranging from “not at all” to “very fishy”.

Nutricost Fish Oil provides 1,000 mg of fish oil with over half of it as combined EPA and DHA—for only $0.12 per serving! Additionally, these fish oil softgels are non-GMO and gluten-free. 

Perry Nix, RD, adds that the amount of EPA and DHA meets the typical recommendation for adults. “Adults typically need around 250 to 500 milligrams of combined EPA and DHA daily, a recommendation met by Nutricost fish oil, providing 560 milligrams per serving,” she explains.

According to our product tester, these softgels have “No taste, which is good.” Also, she reports no strong fishy smells, rating the taste and smell of these budget-friendly softgels a 5 out of 5.

She did have some difficulty swallowing the pill, however, as they are on the larger side, and our expert tester has issues swallowing. “If you struggle with dysphagia like I do, I’d say this pill can go down, but it’ll be a bit of a burden,” she explains. “In the morning, I dread having to try and swallow this pill, but to be fair, I hate swallowing most pills in general.” She rates the swallowability a 3 out of 5.

Nutricost Fish Oil is third-party tested, although it isn’t specified who does the testing. Also, there isn’t much information on how the fish oil is sourced, or from where—just that it contains anchovies. Because of this, we give the transparency a rating of 3.5 out of 5.

Also, there is no antioxidant protection to prevent oxidation and rancidity in the fish oil, which would be ideal, but this is a good, low-dose budget product.

Serving size	1 softgel daily with 8-12 oz of water or as directed by your healthcare professional
Primary source(s)	Anchovies
EPA + DHA per serving	340 mg EPA, 220 mg DHA
Cost per serving	$27.95/240 servings = $0.12/serving

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Best Vegan Fish Oil Alternative: Ora Organic Head & Heart Plant-Based Omega-3 Supplement

Good for: Followers of vegan lifestyles searching for rich omega-3 sourcing 

Best Vegan Alternative

Ora Organic Head and Heart

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Pros & Cons

Bottom Line

Best Gummy Fish Oil Supplement: Nature Made Fish Oil Gummy 

Good for: Kids at heart looking to support their hearts and health

Best Gummy

Nature Made Fish Oil Gummies

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Product Highlights

• Gummies make taking fish oil easier
• USP-certified
• Contains both EPA and DHA
• Orange, lemon, and strawberry flavored

Pros & Cons

Pros

• Gummies can be easier to take than pills
• Widely available
• Relatively affordable

Cons

• Comparably low in omega-3s
• Fishy taste and smell is not completely masked

Bottom Line

Convenient and good-tasting, Nature Made Fish Oil Gummies are great for those looking for a daily supplement for heart health, but not ideal for those who need a higher dose of omega-3s.

Nature Made Fish Oil Gummies offer omega-3 benefits packaged into “so yum” gummies. While they do contain added sugar (3 grams per serving to be exact) they also provide almost 60 milligrams of combined EPA and DHA to supplement a balanced diet.

GGR performance editor and certified nutrition coach Anthony O’Reilly tested these fish oil gummies and rated the taste a 5 out of 5, saying he’d “eat an entire jar if they weren’t fish oil supplements.” He also noted no profound side effects, although he quips, “There’s more sugar in these than I’d usually like, but I guess that’s what makes them taste good.”

The gummies are free of synthetic dyes, high-fructose corn syrup, artificial sweeteners, and gluten—but not free of fruity flavors! Coming in strawberry, lemon, and orange flavors, the fruity gummies help mask the flavor and smell of the fish oil.

Like other Nature Made products, the gummies are verified by the USP, earning a 4 out of 5 for third-party testing. So chew with peace of mind knowing the fruity fish gummies meet standards related to verified ingredients, potency, and manufacturing processes. 

Dose instructions	2 gummies a day
Primary source(s)	Fish oil; tuna
EPA + DHA per serving	9.5 mg of EPA, 47.5 mg of DHA
Cost per serving	$17.29/45 servings (90 gummies) = $0.38/serving

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Best Fish Oil Supplement for Kids: Barlean’s Omega Pals 

Good for: The growing little fishies in the sea

Best for Kids

Barlean’s Seriously Delicious Omega Pals

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Product Highlights

• Liquid omega-3 supplement for kids to help brain development
• Can be taken alone or mixed in food or drink
• 3 fruit flavors to choose from that taste like smoothies, not fish
• Emulsified for better absorption 

Pros & Cons

Pros

• Easier for kids (and adults) to swallow
• No artificial sweeteners or flavors
• Ultra-purified
• Can be mixed with fruit juice, smoothies, etc.

Cons

• Lemon flavor can be too sour for some
• Very oily texture

Bottom Line

Great-tasting and with the option to mix into food or drink, Barlean’s Seriously Delicious Omega Pals is a great option for omega supplements for kids.

Using Barlean’s Ultra-Purified Fresh Catch Fish Oil, Barlean’s Omega Pals is a fish oil created for kids to support their growing bodies and brains. It contains 540 milligrams of combined DHA and EPA per serving.

GGR head of content and certified personal trainer Nicole Davis had her oldest daughter—almost five—try this and she was a little unsure; mixing it into something else may be the key. She rates the taste a 3.5 out of 5.

While a pediatrician can help determine the right dosing, the European Food Safety Authority suggests that infants and young children (under 2 years) should consume 100 milligrams of DHA per day. Older children (ages 2 to 18 years) should aim for a daily intake of 250 milligrams of DHA according to a 2018 critical review⁶.

Because swallowing a big capsule—especially with a fishy aftertaste—can be a challenge for kids (and adults, too!), the fish oil is thoughtfully blended to mimic the taste and texture of a fruit smoothie. If slurping down the recommended 1.5-teaspoon serving is still challenging, it can even be mixed into smoothies, yogurt, and oatmeal! Barlean’s Omega Pals earns a 5 out of 5 for swallowability.

Barlean’s Seriously Delicious Omega Pals also offers a fish oil with eye nutrition, as well as a flaxseed oil option if needing to avoid fish oil for whatever reason. Parents can rest easy knowing the fish oil is free of added sugar, GMOs, gluten, dairy, and artificial flavors and colors, earning a 4 out of 5 for its formulation. 

Dose instructions	1.5 tsp daily for kids ages 1+
Primary source(s)	Fish oil; anchovy, sardine, and/or mackerel
EPA + DHA per serving	330 mg of EPA, 210 mg of DHA
Cost per serving	$18.99/29 servings = $0.65/serving

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Best Fish Oil Supplement for Pregnancy: Garden of Life Prenatal Fish Oil

Good for: Expectant mothers needing a fish oil supplement

Best for Pregnancy

Garden of Life Prenatal Fish Oil

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Product Highlights

• Prenatal fish oil supplement
• 640 mg total omega-3 fatty acids
• Serving size of 1 softgel
• Rigorous third-party testing ensures undetectable levels of mercury

Pros & Cons

Pros

• Sustainably sourced fish oils
• Inexpensive
• Serving size is 1 softgel
• Gluten-free and dairy-free

Cons

• Some reviews report mild fish burps
• Some reviews claim the pill was too large

Bottom Line

Garden of Life Prenatal Fish Oil is a fish oil supplement designed to give omega-3 fatty acids to expecting mothers to support a baby's brain development. With only one softgel per serving, the fish oil is made with a lemon flavor to avoid any fishy tastes to it.

Other Fish Oil Supplements We Tried and Researched 

While we believe the products we picked are some of the best fish oil supplements on the market, others still have room on Voyager GGR! Additional supplements we tried, researched, and approved of include, but are not limited to:

• Bare Performance Nutrition Strong Omega
• Carlson’s The Very Finest Fish Oil
• HUM Nutrition OMG! Omega The Great
• Thorne Super EPA
• LifeForce Omega: LifeForce Omega has a decent amount of EPA and DHA, but it’s very expensive (around $75 for a one-month supply), there’s very little research on their other ingredients (such as omega-7), and no information about third-party testing or certifications.

RELATED: Best Whey Protein

How We Picked and Tested the Best Fish Oil Supplements 

In a sea full of options, how did we pick our favorites? Instead of throwing out a wide net, we cast our line and reeled in the best fish oil supplements, mostly based on high-quality sourcing, variety, and the testing of each. 

Sourcing and Bioavailability 

Not all fish oil supplements are created the same, and we made sure to select products that are best supported by research. Specifically, we picked fish oils that offered the most bioavailability.

As we’ve mentioned throughout our top picks, wild-caught fish sources tend to offer more omega-3s compared to farm-fresh. We also mostly focused on fish oils in the triglyceride form, because it offers greater absorption compared to other forms like ethyl esters. 

Variety

No person is the same—everyone has their own dietary needs, preferences, and goals. That said, we made sure to test and offer a wide net of reputable options. 

Prefer a fish oil gummy (created for adults) over capsules? Try out Nature Made Fish Oil Gummy. Looking for an option for your kiddo? Barlean’s Omega Pals to the rescue!

Product Testing

Here’s the thing about supplements—while the Food and Drug Administration (FDA) regulates both finished dietary supplement products and dietary ingredients, they are not authorized to approve dietary supplements for safety and effectiveness. Or, supplements might contain sketchy ingredients in even sketchier doses.

But because we care about what we and you should put into our bodies, we are hyper-aware of whether or not products undergo third-party testing. Verifications through the USP and other third-party testers signify that the fish oil has been reviewed under specific safety and quality standards.

RELATED: Best Protein Shakes

Brand Reputation 

How one feels about various brands is personal and can vary from one person to the next and that’s okay! For us, we select products based on brand trust and encourage consumers to be mindful of a brand’s reputation by:

• The quality and integrity of the brand’s products, including if they’ve been third-party tested

• Easily and readily accessible customer support

• Reviews consumers leave on their website and social media profiles, along with reviews on other seller sites such as Amazon

• Return policies

With most information readily available to us on the internet, it’s not too challenging to get a pulse of a brand’s reputation. No matter if we’re narrowing down the best creatine or fish oil, we make sure to take the extra step and evaluate the brand from various angles. 

Third-Party Testing

Since dietary supplements are not approved by the FDA, having an independent third-party lab verify that what’s on the label is what’s in fish oil supplements is super important, especially for athletes. Transparency also plays a part in this—does the company provide COAs, not use proprietary blends, and generally seem very upfront about what’s used in their fish oil and why?

Fish Oil Supplement Testing Methodology

In addition to all of these criteria, we also rely on our GGR Supplement Testing Methodology to inform all of our supplement reviews, including this list of the best fish oil supplements. Our goal is to provide fact-based, research-backed reviews that will help you make the best decision about what supplements to put into your body.

Benefits of Taking a Fish Oil Supplement  

The benefits of an omega-3 supplement are mostly tied to heart and brain health, although it can offer so much more. We took a deep dive into the research and were even more impressed with fish oil’s possibilities and applications.

Heart Health

Just as it’s nearly impossible to chat about best probiotics without bringing up gut health, the same rings true with omega-3s and heart health. We could dive into the benefits of omega-3s, EPA, and DHA for heart health all day; but we can’t leave the other fin-tastic health benefits sitting on the shoreline, so we’ll try to keep it (semi) brief… 

A 2020 study published in Nutrients⁷ suggests omega-3s can modify a variety of cellular processes linked to lipid metabolism, inflammation, plaque build-up, and blood clots. Omega-3s have a notable role to lower triglyceride levels, which are a type of fat that can increase the risk of heart disease and stroke if levels are high in the blood. 

According to a report published in Circulation⁸, treatment with omega-3 PUFA supplements is reasonable for patients with prevalent coronary heart disease (CHD) such as a recent heart attack. And another study⁷ shows fish oil supplements containing a total of 4.8 grams of EPA plus DHA may decrease triglycerides by 14.4% on average due to fish oil supplements containing a total for 4.8 grams of EPA plus DHA.

The 2020 study⁷ also compared EPA and DHA, further suggesting fish oil supplements with varied EPA/DHA ratios offer similar effects on total lipids. A similar systematic review⁶ suggests high DHA fish oil can protect the heart against heart attack and arrhythmias (irregular heartbeats) while improving heart function following a stroke. 

A study published in Preventative Cardiology⁹ hints that recommending fish oil supplements to people with hypertension may be reasonable, too. Even if reductions in blood pressure are small, decreases of just 2 mmHg in systolic blood pressure have been estimated to cause a 10% lower stroke mortality and about 7% lower mortality for ischaemic heart disease or other vascular causes in middle age!

Truly, omega-3s and heart health go together like lamb and tuna fish (Big Daddy, anyone?) or maybe more so like Coop and home gym essentials. And overall, omega-3 fatty acids can improve triglycerides, blood pressure, cholesterol, and other risk factors for the leading cause of death in the entire world—otherwise known as heart disease. 

Brain and Mental Health

Omega-3 fatty acids are vital components of phospholipids that form the structures of cell membranes, DHA being especially high in the brain. Research¹⁰ stresses the critical need for omega-3s and DHA for brain health, hinting that marine oil may benefit behavior, mood, and other brain disorders such as:

• Attention deficit hyperactivity disorder 
• Autism 
• Depression 
• Borderline personality disorder (mood instability and impulsive aggression)
• Schizophrenia 
• Hostility 
• Anxiety 
• Bipolar disorder 
• Seasonal affective disorder 
• Suicidal ideation 

Overall, the researchers suggest taking a daily marine omega-3 supplement may be a cost-effective strategy for supporting brain and mood health.

Fitness Performance and Recovery

And of course we jump at the chance to talk about all things fitness. And we aren’t just grabbing at straws here—there truly is supporting evidence!

The anti-inflammatory effects of omega-3s have been hinted to reduce muscle soreness and enhance recovery and subsequent performance. Research published in the Journal of Sports Science & Medicine¹¹  suggests 3,000 mg of omega-3 fatty acid supplementation can minimize the severe, delayed-onset muscle soreness that results from strenuous eccentric strength exercise.

Another study published in the Journal of Sports Science & Medicine¹² details that DHA sourced from both fish and algal oils may reduce exercise-induced muscle soreness and stiffness while protecting against the loss of joint range of motion often caused by strenuous eccentric exercise.

The researchers tidy their data into a general suggestion: DHA is relevant to athletic populations to help facilitate recovery and allow for better performance during training and competition. DHA supplementation might also benefit non-athletic populations, including those starting new exercise programs and physical therapy patients more prone to muscle soreness.

Additional research⁷ suggests daily intake of high-DHA fish oil could be a useful adjunct to exercise programs aimed at improving body composition and decreasing cardiovascular disease risk in overweight individuals. Fish oil may improve heart rate at rest, as well as during and after exercise.

RELATED: Best Pre-Workout for Men

Other Possible Health Benefits

Cardiovascular and brain health tend to be at the core of the omega-3s’ health benefits. However, omega-3 EPA and DHA might also be effective for⁶:

• Preventing certain types of cancer, including breast and colorectal cancers 
• Reducing the risks of cognitive decline, Alzheimer’s disease, and dementia
• Protecting against various eye diseases like age-related macular degeneration (AMD) and dry eye disease
• Improving arthritis symptoms such as joint pain, swelling, and stiffness 
• Lowering allergy risks, especially in children
• Improving the quality of life for people living with multiple sclerosis¹³ 
• Bolstering the immune system and its functions

Needless to say, the potential benefits of fish oil and omega-3s are compelling. If you want to dip your toes in the fish oil waters, learn how to choose the best fish oil supplement for you next.

RELATED: Best Pre-Workout for Women

Potential Fish Oil Side Effects

Fish oil can have some side effects, with the most common being a fishy aftertaste, or fish breath, often called the fish burps. This is more of a nuisance than a danger to your body, however.

What can be an issue is that fish oil can thin the blood, which could mean you’ll bleed longer if you happen to get a cut. If you’re on a blood thinner medication already, this could be problematic. Make sure to consult your doctor before starting a fish oil supplement.

How to Choose the Best Fish Oil Supplement for You  

If interested in adding a high-quality fish oil to your supplement shelf, how do you choose? The picks above offer great starting points, but you can narrow your selections to choose the best fish oil for YOU with these tips.

Evaluate Your Health Needs and Goals

This is where we tell you to discuss your health needs and goals with your doctor, dietitian, and/or another healthcare professional. Their expertise can help guide you to a fish oil they believe will provide you with an effective and safe dose.

For instance, while the Food and Agriculture Organization of the United Nations recommends a dose of 250 milligrams per day of EPA plus DHA for most adults, the AHA recommends 2 to 4 grams per day for patients requiring triacylglycerol (TAG) lowering¹¹. Needless to say, dosing can wildly differ based on specific goals, and it’s best to dose responsibly.

Different populations also have varying omega-3 recommendations and needs, including pregnant women, children, and older adults. High doses of omega-3s could increase the risk of bleeding, which is especially concerning for those already taking a blood thinner, so it’s important to discuss these details with a healthcare team. 

Identify Your Dietary Needs and Preferences

Whether you’re dealing with a fish allergy or following a vegan diet, it’s important to identify your dietary needs and preferences and match them to an oil right for you. In these aforementioned cases, algae omega-3 oil would be a great option. 

Fish oil comes in various forms—like softgels, liquids, and gummies—so factor in your intake preference. If worried about any fishy smell or taste, go for a flavored option such as Nordic Naturals Ultimate Omega Liquid’s lemon-flavored fish oil.

Also, check out the dosing and serving sizes. If you need a higher dose, you might consider getting a more concentrated fish oil to lower the number of capsules to take. 

Review the Brand and Product Label

Just as we tested out products, factoring in the brand and product, we encourage you to do the same. Key callouts and takeaways include:

• Look for the DHA and EPA on the back product label. This is because most fish oils only list the TOTAL omega-3s or fish oil (like 2,000 mg of fish oil) on the front. The number appears enticing, but it often does not represent the EPA and DHA the supplement contains.

• Review the sourcing of the oil, including if the fish is wild-caught and in the absorbable triglyceride form.

• Evaluate whether or not the product has been third-party tested and certified.

• Inspect the brand as a whole, looking specifically for a positive customer track record and accessible customer support resources.

Test and Assess

It’s not so uncommon to take a supplement and assume it’s doing its job. However, we encourage you to track your supplement journey just as you would track your workouts and fitness progress and adjust accordingly. 

While taking and after taking the fish oil consistently, track any noticeable effects. Evaluating can be as subjective as “I feel like my mind is sharper!” and as concrete as reducing your blood triglycerides.

After tracking your progress, assess whether or not the fish oil has been worth your while. If not, the beauty is that many other options are on the market that might be worth hooking onto!

Fish Oil Alternatives

If you’re following a vegan or vegetarian diet, you’ll need an alternative or two to get your source of fatty acids. ALA omega-3 supplements are created using plant-based oils from flax, chia seed, walnuts, hemp, canola oil, and more. They’re available as standalone supplements or can be combined with fish oil supplements.

Another alternative is C15:0, an essential fatty acid in the supplement Fatty15. This fatty acid has been linked to overall health and longevity.

Best Fish Oil Supplements FAQ

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

References

1. Epitropoulos, A. T., Donnenfeld, E. D., Shah, Z. A., Holland, E. J., Gross, M., Faulkner, W. J., Matossian, C., Lane, S. S., Toyos, M., Bucci, F. A., Jr, & Perry, H. D. (2016). Effect of Oral Re-esterified Omega-3 Nutritional Supplementation on Dry Eyes. Cornea, 35(9), 1185–1191. https://doi.org/10.1097/ICO.0000000000000940
2. Rundblad, A., Holven, K. B., Bruheim, I., Myhrstad, M. C., & Ulven, S. M. (2018). Effects of krill oil and lean and fatty fish on cardiovascular risk markers: a randomised controlled trial. Journal of nutritional science, 7, e3. https://doi.org/10.1017/jns.2017.64
3. Davinelli S, Nielsen ME, Scapagnini G. Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review. Nutrients. 2018;10(4):522. Published 2018 Apr 22. doi:10.3390/nu10040522
4. Venn-Watson, S., & Schork, N. J. (2023). Pentadecanoic Acid (C15:0), an Essential Fatty Acid, Shares Clinically Relevant Cell-Based Activities with Leading Longevity-Enhancing Compounds. Nutrients, 15(21), 4607. https://doi.org/10.3390/nu15214607
5. Venn-Watson, S. K., & Butterworth, C. N. (2022). Broader and safer clinically-relevant activities of pentadecanoic acid compared to omega-3: Evaluation of an emerging essential fatty acid across twelve primary human cell-based disease systems. PloS one, 17(5), e0268778. https://doi.org/10.1371/journal.pone.0268778
6. Ghasemi Fard S, Wang F, Sinclair AJ, Elliott G, Turchini GM. How does high DHA fish oil affect health? A systematic review of evidence. Crit Rev Food Sci Nutr. 2019;59(11):1684-1727. doi: 10.1080/10408398.2018.1425978. PMID: 29494205.
7. Yang ZH, Amar M, Sampson M, et al. Comparison of Omega-3 Eicosapentaenoic Acid Versus Docosahexaenoic Acid-Rich Fish Oil Supplementation on Plasma Lipids and Lipoproteins in Normolipidemic Adults. Nutrients. 2020;12(3):749. doi:10.3390/nu12030749
8. Siscovick DS, Barringer TA, Fretts AM, Wu JH, Lichtenstein AH, Costello RB, Kris-Etherton PM, Jacobson TA, Engler MB, Alger HM, Appel LJ, Mozaffarian D; American Heart Association Nutrition Committee of the Council on Lifestyle and Cardiometabolic Health; Council on Epidemiology and Prevention; Council on Cardiovascular Disease in the Young; Council on Cardiovascular and Stroke Nursing; and Council on Clinical Cardiology. Omega-3 Polyunsaturated Fatty Acid (Fish Oil) Supplementation and the Prevention of Clinical Cardiovascular Disease: A Science Advisory From the American Heart Association. Circulation. 2017 Apr 11;135(15):e867-e884. doi: 10.1161/CIR.0000000000000482. Epub 2017 Mar 13. PMID: 28289069; PMCID: PMC6903779.
9. Campbell F, Dickinson HO, Critchley JA, Ford GA, Bradburn M. A systematic review of fish-oil supplements for the prevention and treatment of hypertension. Eur J Prev Cardiol. 2013;20(1):107-120. doi:10.1177/2047487312437056
10. DiNicolantonio JJ, O’Keefe JH. The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders. Nutrients. 2020;12(8):2333. doi:10.3390/nu12082333
11. Jouris KB, McDaniel JL, Weiss EP. The Effect of Omega-3 Fatty Acid Supplementation on the Inflammatory Response to eccentric strength exercise. J Sports Sci Med. 2011;10(3):432-438. 
12. Corder KE, Newsham KR, McDaniel JL, Ezekiel UR, Weiss EP. Effects of Short-Term Docosahexaenoic Acid Supplementation on Markers of Inflammation after Eccentric Strength Exercise in Women. J Sports Sci Med. 2016;15(1):176-183. 
13. AlAmmar WA, Albeesh FH, Ibrahim LM, Algindan YY, Yamani LZ, Khattab RY. Effect of omega-3 fatty acids and fish oil supplementation on multiple sclerosis: a systematic review. Nutr Neurosci. 2021;24(7):569-579. doi:10.1080/1028415X.2019.1659560

Sydney Lappe, R.D.

Sydney Lappe is a St. Louis-based Registered Dietitian with 6+ years of nutrition editing and writing experience. She holds a Master’s Degree in Nutrition and Dietetics and completed undergrad work in psychology. While fitness wasn’t in Sydney’s routine growing up, it quickly became a large part of her daily life while studying the facets of health and nutrition. Also managing chronic pain, she has come to fully realize movement is a special gift to never take for granted and hopes to inspire others to invest in their physical, mental, and emotional wellness while they can. Including her passion for all things health, Sydney enjoys spending time with her loved ones, being active in various capacities, drinking bottomless cups of coffee, eating a hearty bowl of oatmeal, and letting her creativity roam through writing and graphic design.

Further reading

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Can You Mix Creatine with Protein Powder?

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If you’re browsing Horizon Fitness for your next cardio machine, be sure to check out our Horizon treadmill reviews to compare all six models. Read more