We test and review fitness products based on an independent, multi-point methodology. If you use our links to purchase something, we may earn a commission. Read our disclosures.
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 2024
- 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
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 and improved joint function, and can 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 |
Best Krill Oil Supplement: Transparent Labs Krill Oil
Good for: People curious about effective fish oil alternatives
Best Krill Oil
Transparent Labs Krill Oil
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.
Transparent Labs Krill Oil is produced from krill, a type of small crustacean rich in marine omega-3 fatty acid, unlike other fish oil supplements prepared with fatty fish. In particular, Transparent Labs sustainably sources its krill from Antarctic krill.
Also unlike fish oil, which mostly provides DHA and EPA in the triglyceride form, up to 65% of EPA and DHA occur in phospholipids according to research out of the Journal of Nutritional Science2. Despite the differences in these forms of EPA and DHA delivery, krill oil still exerts positive health benefits like reducing triglycerides and blood glucose levels.
Krill oil is a rich source of astaxanthin3, a pigment that provides krill their color and elicits beneficial properties thanks to its anti-inflammatory properties. Astaxanthin shows to play beneficial roles in fighting against diseases like cancer, as well as protecting neurological, cardiovascular, eye, and skin health.
Perry Nix, RD, adds, “While fish oil generally contains higher amounts of EPA and DHA, krill oil is thought to be better absorbed by the body due to its phospholipid form, potentially making it more effective in reducing the risk of heart disease.” Although the EPA and DHA doses add up to less than 200 milligrams, the absorption potential of krill oil is greater, earning it a solid 4 out of 5.
Although there are some cheaper alternatives out there, Transparent Labs Krill Oil is third-party tested and certified by Informed Choice, meaning athletes can take this knowing this fish oil supplement is free from banned substances. At that price, we actually think it’s a pretty good deal.
Dose instructions | 2 softgels with food |
Primary source(s) | Antarctic krill |
EPA + DHA per serving | 120 mg EPA, 54 mg DHA |
Cost per serving | $34.99/30 servings (60 softgels) = $1.16/serving |
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
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 it’s 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 |
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
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.
The Omega-3 fatty acids in Sports Research Omega-3 Fish Oil is sourced from wild Alaskan pollock, which probably means lower levels of contaminants and higher quality. Registered dietitian Perry Nix explains the other benefits of this source of omega-3: “Alaskan pollock is rich in omega-3 fatty acids, including DHA and EPA, known for benefiting heart and brain health. The MSC (Marine Stewardship Council) certification on this product indicates the fishery from which the Alaskan pollock was sourced met specific sustainability criteria.”
And the purity and potency of this omega-3 supplement shows, with one softgel containing over 1,000 milligrams of omega-3 fatty acids and 1,250 milligrams of total fish oils. Plus, it has added antioxidants in tocopherols, used to prevent rancidity in the fish oils. It earns a 5 out of 5 for its formulation.
The pill is large, as our product tester adds, “Each softgel is a long, clear pill, probably the length of a quarter’s diameter. It’s a little harder to swallow but not terrible. I took it easily by itself, but it might be challenging if you took it with a sort of supplement stack.” He rates the swallowability of the pill a 3 out of 5.
On the other hand, there’s no fishy taste while taking the softgel, leading our product tester to rate it a 5 out of 5 on its taste. However, he does warn that the container can have a strong fishy odor when all softgels are together. At about $.63 each serving, this is very affordable for its quality, too.
Dose instructions | Take 1 softgel daily |
Primary source(s) | Wild Alaska Pollock |
EPA + DHA per serving | 690 mg EPA, 260 mg DHA |
Cost per serving | $18.95/30 servings = $0.63/serving |
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
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 |
Best Budget Fish Oil Supplement: Nutricost Fish Oil
Good for: Health- and finance-conscious consumers
Best Budget
Nutricost Fish Oil Softgels
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.
Registered dietitian adds that amount of EPA and DHA meet 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 by who. Also, there isn’t much information on how the fish oil is sourced, or from where—just that it contains anchovies. We don’t think 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 |
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
Pros & Cons
Bottom Line
For an alternative to fish burps and oils, Ora Organic Head & Heart Plant-Based Omega-3 Supplement. It uses algae-sourced DHA rather than sourcing it from fish, allowing vegan and plant-based people to reap the benefits of this essential fatty acid while maintaining their diets and/or lifestyle choices. Oh, and they made sure to use vegan capsules, too.
“This is a good product for the plant-based crowd,” say functional nutritionist Robert Iafelice. “It is true that algae-souced DHA is as good as fish oil DHA. It comes in capsules (that’s good) and a good dosage of 500 mg per serving.”
While there are many reported mental health benefits to taking a DHA supplement, Iafelice says this supplement could benefit from plant-based EPA, another omega-3 fatty acid. “It is certainly better to take both DHA and EPA omega-3s, as they have synergistic effects and are found naturally together in natural source,” he says.
RELATED: Best Vegan Protein Powder
Iafelice rates the overall formulation a 3 out of 5.
While we haven’t tested this vegan omega-3 supplement ourselves, there are dozens of 5-star customer reviews
Dose instructions | Take 2 capsules at any time |
Primary source(s) | Schizochytrium algae |
DHA per serving | 500 mg |
Cost per serving | $1.67 ($1.42 if placed on subscription) |
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
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 |
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
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 senior editor 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 |
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
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.
Garden of Life Prenatal Fish Oil is formulated specifically with expecting parents in mind, providing nearly 600 milligrams of combined EPA and DHA—the vast majority being DHA.
“DHA omega-3 is especially important for pregnant women because it supports the development of the baby’s brain and eyes,” Perry Nix, RD, adds. She continues “Pregnant women are generally advised to consume at least 200 to 300 milligrams of DHA daily through food sources like fish or supplements, such as Garden of Life Prenatal, which contains 480 milligrams.” Prenatal Fish Oil earns a 4 out of 5 for its formulation.
Perry also adds that using a supplement can help avoid mercury, which is a concern with fish consumption during pregnancy. Garden of Life is extremely stringent in its sourcing from sustainably managed waters. This supplement also goes through rigorous third-party testing to ensure its purity. At the end, it has undetectable amounts of mercury, earning it a 5 out of 5 for testing and transparency.
To help preserve the fish oil, antioxidants have been added, as well as natural lemon flavor to help the daily softgel go down easier. That said, some reviews have complained that the size of the pill has been a bit too large for them, and others have mentioned mild fish burps.
Still, with a price point around $.50 a serving, this is a solid and pure fish oil supplement for expecting mothers and their children-to-be.
Dose instructions | 1 softgels daily with water, best taken with food |
Primary source(s) | Anchovy, sardine, and mackerel |
EPA + DHA per serving | 104 mg of EPA, 480 mg DHA |
Cost per serving | $30.09/60 capsules = $0.50/serving |
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 approve 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
- Throne 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 signifies 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 supplements 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 especially being high in the brain. Research10 stresses the critical need for omega-3s and DHA for brain health, hinting 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 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, especially concerning if 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 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
Do cardiologists recommend fish oil?
Board-certified cardiologist Dr. Todd Hurst tells WebMD whether or not you should take fish oil depends on who you ask. However, he advises his patients a high dose of omega-3 can be effective in lowering high triglycerides while the benefits of a lower dose are likely small. Like our testers at GGR, he also encourages finding a high-quality supplement manufactured by a reputable company.
Like most nutrition experts, Dr. Hurst encourages a food-first approach to not only obtain omega-3 fatty acids, but protein, vitamin D, and other nutrients sourced from fish that fish oil lacks. According to the AHA, we should be aiming for two servings of fatty fish per week.
Even despite the general tug of war regarding the risks and benefits of fish and fish oil—such as fish offering protein and other trace minerals while fish oil being more convenient to consume without great mercury risk—we always fall back on “supplements are meant to supplement a balanced diet and not replace it.”
Which fish’s fish oil is the best?
Research4 suggests the most abundantly produced and available fish oils globally are from anchovies, menhaden, and herring. The most commonly studied is anchovy oil, although all are characterized by higher concentrations of EPA than DHA.
Is it better to take omega-3 or fish oil?
Both omega-3 and fish oil play a role in a healthy diet. The biggest difference between omega-3s and fish oil is that all fish oils contain omega-3s whereas not all omega-3s are sourced from fish. Think of omega-3s as the umbrella that could also encompass algae and flax oils in addition to fish oil. Regardless, both omega-3s and fish oil are great sources of EPA and DHA, healthy fats that can lower triglycerides.
How much fish oil should I take each day?
This is very individual, but the reference daily intake (RDI) of DHA and EPA is 250 to 500 milligrams, while the RDI of omega-3s is 1,600 milligrams for adult men and 1,100 milligrams for adult women. These numbers will change for children, older adults, and pregnant or breastfeeding women.
Who should not take fish oil supplements?
According to Mayo Clinic, if you’re taking blood pressure drugs, blood thinners, birth control pills, or weight loss drugs, fish oil may interact and cause issues. Speak to your doctor before starting any fish oil supplements.
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
- 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
- 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
- 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
- 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
- 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
- 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.
- 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
- 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.
- 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
- 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
- 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.
- 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.
- 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
Further reading
How to build stamina for running takes time and effort. We’ve got some expert tips to share. Read more
To maximize that gym juice, you might wonder, “How long does it take for pre-workout to kick in?” A GGR nutrition expert has the scoop as you mix up yours. Read more
The plyo push-up will have you exploding with excitement over the results you can get from this high-intensity exercise! Check out our guide right here! Read more
Before you buy a running machine, check out our ultimate treadmill buying guide. Read more