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It’s hard to discount the benefits of omega-3 supplements — be it from fish oil, krill oil, or mussels. These healthy fats may help reduce certain types of inflammation, bolster brain function, and aid with fat loss. However, there are a handful of factors to consider — dosage, specific types of fats, and sourcing ratio. It’s a lot to think about for such a simple supplement.
Suggested daily consumption for EPA and DHA fats is at least 250 to 500 milligrams combined, though many supplements go above and beyond, offering around two whole grams of these fatty acids. The ideal ratio of EPA to DHA fats is up to the individual. Since EPAs may have a closer link to inflammation and DHAs may have a closer link to mental health, you’ll want to look for a ratio adjusted accordingly to suit your personal goals.
To help streamline your decision-making process, we’ve analyzed dozens of products to take the guesswork out of choosing an omega-3 supplement and narrowed down our picks based on lifestyle, types of diet, and sustainability. We also break down the benefits of omega-3s and answer some common questions below.
Best Omega-3 Supplements
Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. None of these supplements are meant to treat or cure any disease. If you feel you may be deficient in a particular nutrient or nutrients, please seek out a medical professional.
Best Omega-3 Supplement Overall
Krill oil contains natural preservatives and some unique phospholipids you don’t find in fish oil — some prefer to take it for their omega-3s since it may be more easily digested.
Transparent Labs Krill Oil
Compared to fish oil, krill oil contains more phospholipids (molecules that regulate cellular processes) and astaxanthin, a natural antioxidant that helps protect the oil from oxidation. This product includes 220mg of omega-3 fatty acids (120mg EPA fats and 55mg DHA fats). Transparent Labs Krill Oil is also tested to ensure there isn’t an unsafe amount of heavy metals in it. With those benefits comes a heftier price tag, though.
Save 10%
Transparent Labs Krill Oil
Transparent Labs Krill Oil is sourced from Antarctic krill. A high concentration of phospholipids may help the body better absorb the supplement's omega-3 fatty acids compared to fish oil. Also contains the antioxidant astaxanthin and natural vanilla flavor. Save 10% with code BARBEND10.
Who Should Buy Transparent Labs Krill Oil
Best Omega-3 Fish Oil
If you’re looking for a fish oil supplement that meets high purity standards, is sustainably sourced, and goes down well — then this is a solid pick.
Legion Triton Fish Oil
Each four-pill serving of Legion Triton Fish Oil has a total of 4,000 milligrams of fish oil — including 1,440mg of EPA fats and 960mg of DHA fats. Legion makes their product from deep water Peruvian anchovies and sardines from fisheries approved by Friends of the Sea, which certifies sustainable practices. Legion has also added vitamin E and lemon oil to help prevent oxidation, rancidity, and fish oil burps, and it contains no artificial sweeteners, food dyes, or other undesirable chemicals.
Legion Triton Fish Oil
A high-potency, molecularly distilled fish oil with additional vitamin E and lemon oil, this supplement from Legion meets stringent purity standards and is sourced from sustainable fisheries.
Who Should Buy Legion Triton Fish Oil
Best Omega-3 for No Burps
What goes down may come back up when it comes to fish oil. Many who have taken an omega-3 supplement, specifically a fish oil pill, may have experienced fishy burps. Since they may be gross for some, we sought out the best burp-friendly omega-3 pill.
Performance Lab Omega-3
Performance Lab has sourced their omega-3 supplement from algae, which is often seen as a more sustainable version of the common omega-3 supplement. Their supplement is also vegan-friendly and carrageenan-free (carrageenan is a thickener that’s sourced from seaweed), which is highly uncommon (but often desired) in soft gel form. It contains 600mg of DHA fats and 300mg of EPA fats, and its capsule is made from tapioca, glycerin, and purified water for optimal digestion.
Performance Lab Omega-3
An algae-sourced alternative to traditional fish-based omega-3. Provides a 2:1 ratio of DHA to EPA and is designed to reduce the likelihood of unpleasant aftertaste or "fish burps" that some omega-3 supplements can cause.
Who Should Buy Performance Lab Omega-3
Best Sustainably-Sourced Omega-3
If you’re concerned about sustainable fishing, some supplements are transparent about their sourcing — like this pick, which sourced their krill sustainably from the Antarctic region.
Kori Krill Oil
Kori Krill Oil uses krill that are sustainably sourced from the Southern Ocean to make their Omega-3 supplement. Their eco-harvesting technology utilizes a submerged water vacuum that’s protected by a fine mesh net to keep anything but krill from entering. The product has received a stewardship certification from Friends of the Sea, which confirms that no endangered species are caught during operations and harm doesn’t come to the ecosystem. It has also been third-party tested for quality and purity by Labdoor. All that aside, this is a pretty standard omega-3 supplement, offering up to 1,200mg of krill oil with 250mg fatty acids (though the specific breakdown of EPAs and DHAs is not listed). This product comes in 400mg, 600mg, and 1,200mg capsules, so you can adjust your dosing and pill size to your personal preference.
Kori Krill Oill
This product is sustainably sourced from the Southern Ocean, and offers 1,200mg of krill oil with 250mg fatty acids. You can buy this krill oil in 400mg, 600mg, and 1,200mg capsules.
Who Should Buy Kori Krill Oil
Best Krill Oil
Compared to fish, healthy fats may be more bioavailable in krill oil to better support brain function and muscle growth.
Kori Krill Oil
An alternative form of fish oil, krill oil contains omega-3 fatty acids from krill. And Kori puts some serious work into sourcing their krill oil — it’s sustainably harvested from the Antarctic region. Their softgels comes in three sizes, so you can choose the size that’s right for you — a larger softgel with 1,200mg, a medium-sized softgel with 600mg, and a smaller softgel with 400mg. Their krill oil also includes choline, a nutrient that may help support brain and nervous system health, and the antioxidant astaxanthin. Krill oil presents in its most natural form (called phospholipids), which means this product may also absorb better than many general fish oils. This product is also third-party tested by Labdoor to ensure quality and purity.
Kori Krill Oill
This product is sustainably sourced from the Southern Ocean, and offers 1,200mg of krill oil with 250mg fatty acids. You can buy this krill oil in 400mg, 600mg, and 1,200mg capsules.
Who Should Buy Kori Krill Oil
Best Vegan Omega-3 Supplement
Yes, you can get Omega-3s from plants, but the only way to get the important (and absorbable) EPA and DHA fatty acids from non-animal sources is to go to the same source the fish get theirs: algae.
Performance Lab Omega-3
What makes this product stand out is that it’s vegan and contains EPA and DHA, which are sourced from algae — not fish. Most vegan omega-3 pills don’t don’t contain these fats. The fact that it’s vegan also means there’s a lower risk of contamination from mercury, which is primarily found in fish. It contains 2,000mg of algae oil with 1,100mg of omega-3 fatty acids — including 600mg DHA and 300mg EPA. This product is a little more expensive than some fish oils, but you can buy it in bulk, and oftentimes, Performance Lab runs a deal where you can receive a free box on your first order for a total of four months’ supply.
Performance Lab Omega-3
An algae-sourced alternative to traditional fish-based omega-3. Provides a 2:1 ratio of DHA to EPA and is designed to reduce the likelihood of unpleasant aftertaste or "fish burps" that some omega-3 supplements can cause.
Who Should Buy Performance Lab Omega-3
Best Omega-3 Without Fish
If you’ve spent hours combing the internet for the best omega-3 supplements, then there’s a good chance you’ve come across krill oil. If you haven’t, it’s worth knowing about its potential advantages.
Kori Krill Oil
One of the benefits of krill oil is that it may actually be better than fish oil at lowering bad cholesterol. Contrary to fish oil, krill oil’s omega-3s come in their most natural, phospholipid form, which may enable better absorption and smoother digestion, meaning no fishy aftertaste. In comparison, fish oil only supplies omega-3s in the form of triglycerides, which aren’t digested as well as phospholipids. This particular krill oil is sustainably sourced using eco-harvesting — a process that uses a submerged vacuum to capture krill and a fine mesh net to keep any other organisms out. You can buy the product in three different softgel sizes — 400mg, 600mg, and 1,200mg — so anyone who has trouble swallowing large capsules can adjust accordingly.
Kori Krill Oill
This product is sustainably sourced from the Southern Ocean, and offers 1,200mg of krill oil with 250mg fatty acids. You can buy this krill oil in 400mg, 600mg, and 1,200mg capsules.
Who Should Buy Kori Krill Oil
Why Take Omega-3 Supplements?
A wide variety of effects have been ascribed to omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Here’s a breakdown of their core benefits.
Inflammation
Taking in plenty of EPA and DHA appears to be a way to help reduce inflammation. Some research suggests that fish oil supplements can be valuable for reducing joint pain associated with inflammatory conditions like arthritis. One study published in The Journal of the American College of Nutrition found that fish oil supplements helped reduce (though not eliminate) the need for anti-inflammatory drugs among people with inflammatory and autoimmune diseases. (2)(3)
I. Noyan Yilmaz/Shutterstock
Managing inflammation isn’t just for people with chronic conditions, though. Chronic inflammation has been linked to everything from heart disease to diabetes to cancer. Reducing it where possible could be in everyone’s interest. Folks who work out regularly experience more inflammation than the average person. Some research suggests that one to two grams of omega-3s per day helped to “counteract exercise-induced inflammation” following strength training. (4)(5)
Mental Health
There’s decent evidence to suggest that keeping your omega-3 intake relatively high can help reduce the risk of Alzheimer’s disease and improve cognition among those already suffering from some forms of cognitive impairment. (6)(7)
Some contest these links — it’s a little less concrete than the anti-inflammatory effects — but there’s even an argument to be made that the anti-inflammatory effects can play a role in treating depression. (8)(9) More research is needed, but fish oil, especially fish oil that’s made up of over 60 percent EPA, has been seen to reduce both depression and anxiety in some research. (10)(11)
Heart Health
Evidence is a little mixed, but a few studies have shown omega-3s (especially DHA) to reduce triglycerides. (12)(13)(14)(15) Positive effects have also been seen in patients with high blood pressure, though it doesn’t seem to be as effective at lowering the pressure of folks with regular blood pressure. (16)(17)(18)(19)(20)
It’s equally as important to keep your omega-6 intake low as it is to keep your omega-3 up. While the latter is usually found in naturally raised fish and meat, the former is high in processed seed oils and fried foods and more natural foods like chicken and nuts. Research suggests that a 1:4 or even 1:2 ratio is ideal for reducing the risk of heart disease and some cancers, but the average person eats closer to 1:10 or even 1:25 in some studies. (21)
Unless your diet is very Paleo (which we mean to say natural) and loaded with fish, you should take omega-3 supplements and reduce your consumption of fried and processed food to improve your omega-3 to -6 ratio.
[Related: Should You Eat Fat After a Workout?]
How We Decided the Best Omega-3 Supplements
So how did we land on this list? Below are the criteria we used to make sure we’re landing on the cream (or oil) of the crop.
Dosage
There’s no official recommended intake, but the World Health Organization and the US Department of Health and Human Services suggest a minimum of 250 to 500 milligrams of omega-3s per day. It’s important to note that many of these studies used two to four grams per day to achieve their effects. Studies vary a lot in the dosages — one found that 14 grams of fish oil per day for five weeks helped improve some inflammation markers among post-menopausal women. (22) But as mentioned, the closest thing to a recommendation we’ve got is 250 to 500 milligrams per day of a combination of EPA and DHA. Our favorite supplement delivered a solid 2.5 grams, but we didn’t penalize too harshly for lower amounts.
EPA/DHA Ratio
EPA is a little more closely linked with inflammation, and DHA has a closer tie with mental health. They’re usually dosed on par. That said, we didn’t penalize if the dosages weren’t the same. While some limited research suggests going heavier on EPA if you want to tamp down inflammation, we suggest determining your individual preferences when choosing an EPA and DHA balance. (23)
Third-Party Testing
There are several third-party testers and regulatory bodies that producers of omega-3 supplements can employ.
EPG_EuroPhotoGraphics/Shutterstock
Particularly for fish-based omega-3s, responsible sourcing can be a priority for some consumers. This is where the certifications from IFOSS, Marine Stewardship Council, and Friend of the Sea come into play.
Freshness
Nobody wants rancid fish oil. Besides following the guidelines we outline below, we give extra points to products that freeze their product soon after harvesting, helping to maintain freshness.
Additives
We’re not of the mind that omega-3 supplements should have only omega-3s and nothing else at all. Some additives can be useful — rosemary or oregano extract, for instance, appears to help inhibit their oxidation. (24) Tocopherols also appear to help protect against contaminants. (25)
Farion_O/Shutterstock
Therefore, we prefer omega-3s with ingredients like these, water, and glycerin (to maintain the capsules’ shape).
[How to Count Macros for Weight Loss, Muscle Gain, and Maintenance]
Best Omega-3 Food Sources
Outside of fish, algae is another great source — and, excuse us if we’re wrong, we doubt you’re eating it by the bowlful. So, it’s back to fish. That said, not every type of fish has the same amount of omega-3s. Per one hundred grams, these are the animals that are highest in omega-3 according to Nutritiondata:
Vegans will have a tougher time meeting their omega-3 requirements through food alone. Algae is really the only significant vegan source of EPA and DHA, which is why it’s the base of the vegan product we recommend. But all the other plant-based foods that are frequently touted as good sources of omega-3, such as chia, walnuts, and flaxseeds, are not.
Most vegan omega-3s are alpha-linolenic acid or ALA. The problem with ALA is that the body needs to convert it to EPA and DHA, and it’s estimated that about 90 percent of it is lost in the process. (26) Plus, if you’re eating a lot of omega-6, it appears to make it even harder for the body to make this conversion. (27)
Basically, you need to consume 10 times the amount of ALA to get roughly the same amount of EPA and DHA. That said, really high amounts of ALA have been linked to an increased risk of prostate cancer. (28) It’s also been linked to lower risks of heart disease and diabetes, but doubling down on ALA might be an iffy strategy. (29)
Does Fish Oil Go Bad?
Fish oil expires. It’s animal fat, after all, and it can go rancid and lose its effectiveness. In fact, polyunsaturated fatty acids are highly prone to oxidative degeneration. According to a 2015 paper in the Journal of Nutritional Science, fish oil supplements are the most prone to degradation. (30) One study even looked at 171 supplements from 49 brands in Canada and found that 50 percent exceeded limits for at least one measure of oxidation. (31)
The risk of oxidation is affected by exposure to oxygen and light, temperature, antioxidant content, and the presence of water and heavy minerals. To minimize risks, it’s smart to keep your fish oil in the fridge. The expiration date should be printed on your bottle, and while that date is meant to undershoot the expiration and take into account that many people might not store them well, it probably refers to when the gels will expire if left unopened.
nadianb/Shutterstock
[Related: The 5 Best Men’s Multivitamins Reviewed in 2021]
Here some tips to help you keep your omega-3 supplements fresh:
You can take your fish oil supplement at any time of day, but it’s recommended that you take it with a meal. The fats in fish oil can absorb better when you eat it with other fats. If you don’t eat a lot of fats at breakfast, wait until lunch or dinner. The time of day isn’t as important as the...
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Suggested daily consumption for EPA and DHA fats is at least 250 to 500 milligrams combined, though many supplements go above and beyond, offering around two whole grams of these fatty acids. The ideal ratio of EPA to DHA fats is up to the individual. Since EPAs may have a closer link to inflammation and DHAs may have a closer link to mental health, you’ll want to look for a ratio adjusted accordingly to suit your personal goals.
To help streamline your decision-making process, we’ve analyzed dozens of products to take the guesswork out of choosing an omega-3 supplement and narrowed down our picks based on lifestyle, types of diet, and sustainability. We also break down the benefits of omega-3s and answer some common questions below.
Best Omega-3 Supplements
Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. None of these supplements are meant to treat or cure any disease. If you feel you may be deficient in a particular nutrient or nutrients, please seek out a medical professional.
Best Omega-3 Supplement Overall
Krill oil contains natural preservatives and some unique phospholipids you don’t find in fish oil — some prefer to take it for their omega-3s since it may be more easily digested.
Transparent Labs Krill Oil
Compared to fish oil, krill oil contains more phospholipids (molecules that regulate cellular processes) and astaxanthin, a natural antioxidant that helps protect the oil from oxidation. This product includes 220mg of omega-3 fatty acids (120mg EPA fats and 55mg DHA fats). Transparent Labs Krill Oil is also tested to ensure there isn’t an unsafe amount of heavy metals in it. With those benefits comes a heftier price tag, though.
Save 10%
Transparent Labs Krill Oil
Transparent Labs Krill Oil is sourced from Antarctic krill. A high concentration of phospholipids may help the body better absorb the supplement's omega-3 fatty acids compared to fish oil. Also contains the antioxidant astaxanthin and natural vanilla flavor. Save 10% with code BARBEND10.
Who Should Buy Transparent Labs Krill Oil
- Those who want extra antioxidants in their omega-3 supplement will appreciate the astaxanthin here.
- Anyone concerned about the longevity of fish oil may prefer the fact that krill oil has natural preservatives.
- If you’re worried about heavy metals, you’ll be glad to know this product does not contain unsafe amounts of them.
- Folks who want to buy krill oil that’s certified for sustainability. There are no listed certifications on this product.
- Budget-conscious consumers. Krill oil supplements, including this one, tend to be pricier than fish oil.
Best Omega-3 Fish Oil
If you’re looking for a fish oil supplement that meets high purity standards, is sustainably sourced, and goes down well — then this is a solid pick.
Legion Triton Fish Oil
Each four-pill serving of Legion Triton Fish Oil has a total of 4,000 milligrams of fish oil — including 1,440mg of EPA fats and 960mg of DHA fats. Legion makes their product from deep water Peruvian anchovies and sardines from fisheries approved by Friends of the Sea, which certifies sustainable practices. Legion has also added vitamin E and lemon oil to help prevent oxidation, rancidity, and fish oil burps, and it contains no artificial sweeteners, food dyes, or other undesirable chemicals.
Legion Triton Fish Oil
A high-potency, molecularly distilled fish oil with additional vitamin E and lemon oil, this supplement from Legion meets stringent purity standards and is sourced from sustainable fisheries.
Who Should Buy Legion Triton Fish Oil
- Customers who value quality control — this product boasts a litany of certifications, including one from Friends of the Sea.
- Folks who want a high dosage of omega-3 fatty acids.
- People who may be trying to avoid artificial sweeteners, dyes, and undesirable chemicals.
- Vegetarians or vegans — this supplement is made from anchovies and sardines.
- Anyone who wants full label transparency — there are1,600mg of unnamed “fish oil,” meaning not EPA or DHA fats listed here.
Best Omega-3 for No Burps
What goes down may come back up when it comes to fish oil. Many who have taken an omega-3 supplement, specifically a fish oil pill, may have experienced fishy burps. Since they may be gross for some, we sought out the best burp-friendly omega-3 pill.
Performance Lab Omega-3
Performance Lab has sourced their omega-3 supplement from algae, which is often seen as a more sustainable version of the common omega-3 supplement. Their supplement is also vegan-friendly and carrageenan-free (carrageenan is a thickener that’s sourced from seaweed), which is highly uncommon (but often desired) in soft gel form. It contains 600mg of DHA fats and 300mg of EPA fats, and its capsule is made from tapioca, glycerin, and purified water for optimal digestion.
Performance Lab Omega-3
An algae-sourced alternative to traditional fish-based omega-3. Provides a 2:1 ratio of DHA to EPA and is designed to reduce the likelihood of unpleasant aftertaste or "fish burps" that some omega-3 supplements can cause.
Who Should Buy Performance Lab Omega-3
- People who are looking for an omega-3 supplement with a greatly reduced likelihood of unpleasant smells and burps — algae-based supplements are especially ideal for this.
- Customers who want to opt for a more sustainable source of omega-3 fatty acids.
- Plant-based eaters who want a product that is sourced from algae instead of fish or krill.
- While we liked this supplement’s nutritional profile, it isn’t the most potent omega-3 supplement on the market per pill — you can find higher doses of omega-3’s.
- People who want additional ingredients or nutrients in their fish oil pills may want to look elsewhere.
Best Sustainably-Sourced Omega-3
If you’re concerned about sustainable fishing, some supplements are transparent about their sourcing — like this pick, which sourced their krill sustainably from the Antarctic region.
Kori Krill Oil
Kori Krill Oil uses krill that are sustainably sourced from the Southern Ocean to make their Omega-3 supplement. Their eco-harvesting technology utilizes a submerged water vacuum that’s protected by a fine mesh net to keep anything but krill from entering. The product has received a stewardship certification from Friends of the Sea, which confirms that no endangered species are caught during operations and harm doesn’t come to the ecosystem. It has also been third-party tested for quality and purity by Labdoor. All that aside, this is a pretty standard omega-3 supplement, offering up to 1,200mg of krill oil with 250mg fatty acids (though the specific breakdown of EPAs and DHAs is not listed). This product comes in 400mg, 600mg, and 1,200mg capsules, so you can adjust your dosing and pill size to your personal preference.
Kori Krill Oill
This product is sustainably sourced from the Southern Ocean, and offers 1,200mg of krill oil with 250mg fatty acids. You can buy this krill oil in 400mg, 600mg, and 1,200mg capsules.
Who Should Buy Kori Krill Oil
- People concerned with sustainability. This product sources their krill from the Antarctic using technology to ensure no other organisms are harmed.
- Those who don’t want unnecessary extras — this product has been third-party tested for purity.
- Buyers on a budget — this product is fairly inexpensive compared to some of its competitors.
- Anyone who’s looking for a higher dose of fatty acids — you can find much higher serving sizes of EPA and DHA fats out there.
Best Krill Oil
Compared to fish, healthy fats may be more bioavailable in krill oil to better support brain function and muscle growth.
Kori Krill Oil
An alternative form of fish oil, krill oil contains omega-3 fatty acids from krill. And Kori puts some serious work into sourcing their krill oil — it’s sustainably harvested from the Antarctic region. Their softgels comes in three sizes, so you can choose the size that’s right for you — a larger softgel with 1,200mg, a medium-sized softgel with 600mg, and a smaller softgel with 400mg. Their krill oil also includes choline, a nutrient that may help support brain and nervous system health, and the antioxidant astaxanthin. Krill oil presents in its most natural form (called phospholipids), which means this product may also absorb better than many general fish oils. This product is also third-party tested by Labdoor to ensure quality and purity.
Kori Krill Oill
This product is sustainably sourced from the Southern Ocean, and offers 1,200mg of krill oil with 250mg fatty acids. You can buy this krill oil in 400mg, 600mg, and 1,200mg capsules.
Who Should Buy Kori Krill Oil
- Those who want their EPA and DHA from krill oil, which is thought to be more bioavailable due to its natural phospholipid form.
- People who care about third-party testing to ensure product quality — this product is third-party tested by Labdoor.
- Anyone who has trouble swallowing large pills, and wants the option to choose a smaller pill with a smaller dosage.
- Those who would rather take an omega-3 supplement sourced from fish.
- Customers looking for a higher dose of fatty acids — there are fish oils that boast higher EPAs and DHAs than this product does.
Best Vegan Omega-3 Supplement
Yes, you can get Omega-3s from plants, but the only way to get the important (and absorbable) EPA and DHA fatty acids from non-animal sources is to go to the same source the fish get theirs: algae.
Performance Lab Omega-3
What makes this product stand out is that it’s vegan and contains EPA and DHA, which are sourced from algae — not fish. Most vegan omega-3 pills don’t don’t contain these fats. The fact that it’s vegan also means there’s a lower risk of contamination from mercury, which is primarily found in fish. It contains 2,000mg of algae oil with 1,100mg of omega-3 fatty acids — including 600mg DHA and 300mg EPA. This product is a little more expensive than some fish oils, but you can buy it in bulk, and oftentimes, Performance Lab runs a deal where you can receive a free box on your first order for a total of four months’ supply.
Performance Lab Omega-3
An algae-sourced alternative to traditional fish-based omega-3. Provides a 2:1 ratio of DHA to EPA and is designed to reduce the likelihood of unpleasant aftertaste or "fish burps" that some omega-3 supplements can cause.
Who Should Buy Performance Lab Omega-3
- Those who want a vegan omega-3 with both EPA and DHA. This is remarkably rare in vegan omega-3’s.
- Anyone concerned about mercury and heavy metals in animal-based omega-3s — since this product is vegan, there’s a lower risk of contamination.
- Customers looking to buy their products in bulk — there are occasional promotion offers where you can receive a free fourth box when you buy three at once.
- Buyers on a budget — a single box of this product may be more expensive than some other basic fish oils you can find on the market.
- People who prefer to get their omega-3s from animal sources like fish or krill.
Best Omega-3 Without Fish
If you’ve spent hours combing the internet for the best omega-3 supplements, then there’s a good chance you’ve come across krill oil. If you haven’t, it’s worth knowing about its potential advantages.
Kori Krill Oil
One of the benefits of krill oil is that it may actually be better than fish oil at lowering bad cholesterol. Contrary to fish oil, krill oil’s omega-3s come in their most natural, phospholipid form, which may enable better absorption and smoother digestion, meaning no fishy aftertaste. In comparison, fish oil only supplies omega-3s in the form of triglycerides, which aren’t digested as well as phospholipids. This particular krill oil is sustainably sourced using eco-harvesting — a process that uses a submerged vacuum to capture krill and a fine mesh net to keep any other organisms out. You can buy the product in three different softgel sizes — 400mg, 600mg, and 1,200mg — so anyone who has trouble swallowing large capsules can adjust accordingly.
Kori Krill Oill
This product is sustainably sourced from the Southern Ocean, and offers 1,200mg of krill oil with 250mg fatty acids. You can buy this krill oil in 400mg, 600mg, and 1,200mg capsules.
Who Should Buy Kori Krill Oil
- Anyone who prefers krill oil over fish oil for its easier-to-digest phospholipid form.
- People who value sustainability — the krill is captured without causing any harm to the ecosystem.
- Folks who have trouble swallowing large pills and need a smaller sized softgel will appreciate the different sizes of this product.
- Vegans who prefer a product made from plant-based sources like algae.
- Buyers looking for a huge dose of omega-3 fatty acids — this product only contains 250mg of EPA and DHA fatty acids combined in the largest softgel dose.
Why Take Omega-3 Supplements?
A wide variety of effects have been ascribed to omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Here’s a breakdown of their core benefits.
Inflammation
Taking in plenty of EPA and DHA appears to be a way to help reduce inflammation. Some research suggests that fish oil supplements can be valuable for reducing joint pain associated with inflammatory conditions like arthritis. One study published in The Journal of the American College of Nutrition found that fish oil supplements helped reduce (though not eliminate) the need for anti-inflammatory drugs among people with inflammatory and autoimmune diseases. (2)(3)
Managing inflammation isn’t just for people with chronic conditions, though. Chronic inflammation has been linked to everything from heart disease to diabetes to cancer. Reducing it where possible could be in everyone’s interest. Folks who work out regularly experience more inflammation than the average person. Some research suggests that one to two grams of omega-3s per day helped to “counteract exercise-induced inflammation” following strength training. (4)(5)
Mental Health
There’s decent evidence to suggest that keeping your omega-3 intake relatively high can help reduce the risk of Alzheimer’s disease and improve cognition among those already suffering from some forms of cognitive impairment. (6)(7)
Some contest these links — it’s a little less concrete than the anti-inflammatory effects — but there’s even an argument to be made that the anti-inflammatory effects can play a role in treating depression. (8)(9) More research is needed, but fish oil, especially fish oil that’s made up of over 60 percent EPA, has been seen to reduce both depression and anxiety in some research. (10)(11)
Heart Health
Evidence is a little mixed, but a few studies have shown omega-3s (especially DHA) to reduce triglycerides. (12)(13)(14)(15) Positive effects have also been seen in patients with high blood pressure, though it doesn’t seem to be as effective at lowering the pressure of folks with regular blood pressure. (16)(17)(18)(19)(20)
It’s equally as important to keep your omega-6 intake low as it is to keep your omega-3 up. While the latter is usually found in naturally raised fish and meat, the former is high in processed seed oils and fried foods and more natural foods like chicken and nuts. Research suggests that a 1:4 or even 1:2 ratio is ideal for reducing the risk of heart disease and some cancers, but the average person eats closer to 1:10 or even 1:25 in some studies. (21)
Unless your diet is very Paleo (which we mean to say natural) and loaded with fish, you should take omega-3 supplements and reduce your consumption of fried and processed food to improve your omega-3 to -6 ratio.
[Related: Should You Eat Fat After a Workout?]
How We Decided the Best Omega-3 Supplements
So how did we land on this list? Below are the criteria we used to make sure we’re landing on the cream (or oil) of the crop.
Dosage
There’s no official recommended intake, but the World Health Organization and the US Department of Health and Human Services suggest a minimum of 250 to 500 milligrams of omega-3s per day. It’s important to note that many of these studies used two to four grams per day to achieve their effects. Studies vary a lot in the dosages — one found that 14 grams of fish oil per day for five weeks helped improve some inflammation markers among post-menopausal women. (22) But as mentioned, the closest thing to a recommendation we’ve got is 250 to 500 milligrams per day of a combination of EPA and DHA. Our favorite supplement delivered a solid 2.5 grams, but we didn’t penalize too harshly for lower amounts.
EPA/DHA Ratio
EPA is a little more closely linked with inflammation, and DHA has a closer tie with mental health. They’re usually dosed on par. That said, we didn’t penalize if the dosages weren’t the same. While some limited research suggests going heavier on EPA if you want to tamp down inflammation, we suggest determining your individual preferences when choosing an EPA and DHA balance. (23)
Third-Party Testing
There are several third-party testers and regulatory bodies that producers of omega-3 supplements can employ.
- The most popular is probably The International Fish Oil Standards™ (IFOSS), which awarded five stars to our best overall pick. The Ontario-based organization focuses on three main categories: the label accuracy or the number of active ingredients claimed on the label; the presence of contaminants like mercury and radiation, which they state can outweigh the beneficial health effects of fish oil; and the stability or how quickly the product is likely to degrade. IFOS is the only organization that tests fish oil products by batch and lot number to make sure they have the right components, don’t contain contaminants, and are stable and fresh for consumption.
- Another prominent organization is the Marine Stewardship Council, a global nonprofit organization that focuses on sustainability. The MSC works with fisheries, grocery stores, restaurants, and supplement companies to improve fishing practices, combat fraud, and promote transparency — to ensure that generations can enjoy seafood. Every fishery is independently assessed to figure out the impact on wild fish populations. They also track the supply chain to ensure all of their certified fish oil can be traced back to an approved fishery.
- Friend of the Sea also approved some of the supplements we looked at. A project of the World Sustainability Organization, Friend of the Sea carries out yearly audits onsite by independent international certification bodies. Their requirements include waste and energy management, social accountability, no significant impact on the seabed, and not affecting animals deemed “overexploited” by the UN’s Food and Agricultural Organization.
- Labdoor is another highly regarded company that emphasizes label accuracy. An approval from Labdoor is highly valued in all areas of nutritional supplements — the completely independent company purchases products off of retail shelves and online sites and then sends samples to an FDA-registered laboratory for chemical analysis.
Particularly for fish-based omega-3s, responsible sourcing can be a priority for some consumers. This is where the certifications from IFOSS, Marine Stewardship Council, and Friend of the Sea come into play.
Freshness
Nobody wants rancid fish oil. Besides following the guidelines we outline below, we give extra points to products that freeze their product soon after harvesting, helping to maintain freshness.
Additives
We’re not of the mind that omega-3 supplements should have only omega-3s and nothing else at all. Some additives can be useful — rosemary or oregano extract, for instance, appears to help inhibit their oxidation. (24) Tocopherols also appear to help protect against contaminants. (25)
Therefore, we prefer omega-3s with ingredients like these, water, and glycerin (to maintain the capsules’ shape).
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Best Omega-3 Food Sources
Outside of fish, algae is another great source — and, excuse us if we’re wrong, we doubt you’re eating it by the bowlful. So, it’s back to fish. That said, not every type of fish has the same amount of omega-3s. Per one hundred grams, these are the animals that are highest in omega-3 according to Nutritiondata:
- Mackerel: 5,134 milligrams
- Salmon: 2,260 milligrams
- Anchovies: 2,113 milligrams
- Herring: 1,729 milligrams
- Sardines: 1,480 milligrams
- Oysters: 672 milligrams
- Halibut: 669 milligrams
Vegans will have a tougher time meeting their omega-3 requirements through food alone. Algae is really the only significant vegan source of EPA and DHA, which is why it’s the base of the vegan product we recommend. But all the other plant-based foods that are frequently touted as good sources of omega-3, such as chia, walnuts, and flaxseeds, are not.
Most vegan omega-3s are alpha-linolenic acid or ALA. The problem with ALA is that the body needs to convert it to EPA and DHA, and it’s estimated that about 90 percent of it is lost in the process. (26) Plus, if you’re eating a lot of omega-6, it appears to make it even harder for the body to make this conversion. (27)
Basically, you need to consume 10 times the amount of ALA to get roughly the same amount of EPA and DHA. That said, really high amounts of ALA have been linked to an increased risk of prostate cancer. (28) It’s also been linked to lower risks of heart disease and diabetes, but doubling down on ALA might be an iffy strategy. (29)
Does Fish Oil Go Bad?
Fish oil expires. It’s animal fat, after all, and it can go rancid and lose its effectiveness. In fact, polyunsaturated fatty acids are highly prone to oxidative degeneration. According to a 2015 paper in the Journal of Nutritional Science, fish oil supplements are the most prone to degradation. (30) One study even looked at 171 supplements from 49 brands in Canada and found that 50 percent exceeded limits for at least one measure of oxidation. (31)
The risk of oxidation is affected by exposure to oxygen and light, temperature, antioxidant content, and the presence of water and heavy minerals. To minimize risks, it’s smart to keep your fish oil in the fridge. The expiration date should be printed on your bottle, and while that date is meant to undershoot the expiration and take into account that many people might not store them well, it probably refers to when the gels will expire if left unopened.
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Here some tips to help you keep your omega-3 supplements fresh:
- Buy them one month at a time, so you’re not stockpiling older supplements.
- Once they’re open, start taking them every day.
- Check to ensure the oil is clear, not cloudy.
- The coating should be springy, not soft.
- If they smell bad, don’t take them.
You can take your fish oil supplement at any time of day, but it’s recommended that you take it with a meal. The fats in fish oil can absorb better when you eat it with other fats. If you don’t eat a lot of fats at breakfast, wait until lunch or dinner. The time of day isn’t as important as the...
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