Best Omega-3 Supplements
Curb Inflammation, Boost Your Heart & Brain Health, and Even Clear Up Your Complexion
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Life without supplements is kind of like life without a great Netflix show. You think you’re doing just fine, until you dabble. Before you know it, you’re looking in the mirror asking yourself how you ever survived up until this point.
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While there are a whole lot of different supplement options on the market, there’s one in particular that can help with everything from reducing inflammation and symptoms of depression to lowering the risk of developing chronic diseases such as cancer, heart disease, and arthritis. We're lookin' at you, Omega-3. To say that the supplement is trending is an understatement – the global Omega-3 supplement market size was valued at $5.18 billion in 2019.
What Are Omega-3s?
“Omega-3's are polyunsaturated fatty acids known for their cardiovascular and cognitive benefits,” says Molly Knauer, RD and wellness advisor for Love Wellness. “It’s an essential fat, meaning the body cannot make it on its own so we must get it from our diet.”
Several Omega-3 exist, but the three major forms are:
- Essential fatty acid alpha-linolenic acid (ALA)
- Long-chain fatty acids docosahexaenoic acid (DHA)
- Eicosapentaenoic acid (EPA)
“ALA, DHA, EPA are all present in our body, but DHA is particularly enriched in our brains and eyes,” says Dr. Mastaneh Sharafi, Ph.D., RD, senior director of scientific affairs at Ritual. “Apart from being key components of our cell membranes, Omega-3 fatty acids are also involved in supporting vision, brain and heart health.”
Unsurprisingly, given the standard American diet, most Americans could benefit from higher intakes of Omega-3. “Adult males and females consume only about 90 mg and 70 mg of DHA and EPA from their diet, respectively,” says Dr. Sharafi. “The Dietary Guidelines for Americans recommends consuming about 8 ounces per week of a variety of fish or seafood that provide about 250 mg per day EPA and DHA. Getting EPA or DHA from foods can be a significant challenge for vegans and vegetarians, but vegan-friendly supplements are feasible solutions.”
How to Know if You Are Low in Omega-3?
The best way to assess your levels of Omega-3 is with routine lab work, but there are telltale signs of deficiency according to integrative nutrition and health coach, Lianna Nielsen. These symptoms include dry skin, brittle hair and dandruff, thin weak nails, trouble sleeping, poor concentration, joint pain and cramps (as Omega-3’s are a powerful anti-inflammatory), allergies like eczema, hives or asthma, and high (bad) cholesterol levels.
How to Get More Omega-3s Naturally?
DHA and EPA Omega-3 fatty acids are commonly found in fish (higher in cold-water fatty fish such as salmon, mackerel, tuna), shellfish, fish oils, and krill oils, but they are originally synthesized by microalgae. “Marine animals can accumulate Omega-3 in their tissues over time as they ingest phytoplankton that consumes microalgae,” explains Dr. Sharafi. “ALA is a plant version of Omega-3 that is commonly in foods such as flaxseed, soybean, and canola oils, however, your body can only convert a very small percentage of ALA to DHA and EPA, which is why many dietary supplements include fish oil as an ideal source of Omega-3s.”
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What to Know Before Taking Omega-3 Supplements
Get the right amount of EPA and DHA: While it’s best to get your Omega-3s from food, supplements can be effective if your diet isn't covering your nutritional bases. Recommendations can vary widely, especially for people with certain health conditions, but 250-500 mg of combined EPA and DHA are recommended by most health organizations as a minimum, according to Nielsen.
Talk to your doctor: “It’s generally safe to take Omega-3 supplements for longer periods of time, but it’s always recommended to consult your doctor first. If you notice any negative side effects when you start taking an Omega-3 supplement, it’s best to discontinue and rely on food sources for your Omega-3’s instead.” Nielson notes, however, that if you take the proper amount there shouldn’t be negative side effects – too much can cause high blood sugar, bleeding gums, nose bleeds, low blood pressure, acid reflux, diarrhea, vitamin A toxicity, and insomnia.
USP verification: Look for supplements with a USP verification on the label. “That means that the product actually contains the ingredients listed on the label in the potency that’s listed,” explains Frances Largeman-Roth, RDN, and nurish by Nature Made brand partner. “Also, look for an Omega-3 product with a combination of EPA and DHA fatty acids — each type has different health benefits.”
Optimal absorption: Nielsen adds that for best absorption you want to avoid Omega-3 in the highly processed form of EE (ethyl esters). “Look for sustainably sourced brands with a third party seal like the GOED standard for purity and always check the date to avoid rancid supplements (rancid supplements will have a foul odor when the capsules are opened up).”
Expert-Approved Omega-3 Supplements
LTH Glow Omega-3 Fish Oil
The newest product on this list is also one of the most promising, offering a soy- and gluten-free formula that delivers 1440mg of EPA and 960 mg of DHA fish oil with every serving, helping to support the functioning of your heart and brain (pretty vital organs, we'd say!) while simultaneously promoting clearer skin, healthier hair follicles and stronger nails. We love the transparent labeling, superior ingredient sourcing (South Pacific anchovies offer an excellent source of premium fish oils), and total absence of a fishy aftertaste.
$29.99 (120 count) at Amazon.com
Nordic Naturals Ultimate Omega, Lemon Flavor
“Fish oil is appropriate for most people, though krill oil is also a great source of Omega-3’s, and algal oil (from algae) is a great sustainable option for vegetarians and vegans,” says Nielsen who is a fan of Nordic Naturals for its high-quality fish sources. Eighty-five percent of the 14,508 reviews on Amazon are 5-star making it one of the most popular options on the site. It’s also third-party tested and designed for optimal absorption, with every capsule made using fresh, wild-caught, Omega-rich fish.
$59.99 (180 count) at Amazon.com
OmegaVia Ultra Concentrated Omega-3 Fish Oil
This is another one of Nielsen’s favorites. The coating of these capsules is plant-based, which supposedly reduces fishy burps (said to be the #1 reason why people stop taking fish oil pills). These supplements are also third-party tested and sustainably sourced. Many buyers note that health markers changed dramatically for the better when taking these supplements – some even go further, noting that when they switched to competing products those improvements changed for the worse. The burp-free factor of these pills was also confirmed by many reviewers.
$93.95 (60 count) at Amazon.com
Ovega-3 Plant-Based Omega-3 Supplement
For vegans, Nielsen suggests Ovega. Sustainably sourced, you don’t have to worry about a fishy after-taste or burps with this option. They're also allergy-friendly and have overwhelmingly positive reviews. Many reviewers agree that this is a great option not only for vegans, but for those that can’t stomach the fishy taste of competing options.
$24.99 (60 count) at Amazon.com
RestoreLife Formulas Omega-3
Developed by the forever young Suzanne Somers, these third-party certified Omega-3 supplements are sourced from sustainably harvested cold water Alaskan pollack and they have received the highest quality rating from IFOS, the International Fish Oil Standards Program. The made-in-the-USA soft gels are also said to be easy to swallow.
$29.99 (30 count) at SuzanneSomers.com
Nature Made 1000mg Burp-Less Omega-3
This is another recommendation from Largeman-Roth since it’s also a burp-free formula that has been purified to remove mercury. It’s said to have minimal fishy aftertaste. There are no added colors or artificial flavors and 80 percent of the nearly 1,400 reviewers gave it 5-stars on Amazon. Buyers note that while the pills are on the large side, they’re effective.
Sports Research Omega-3 Fish Oil
Sourced from Alaskan pollock, a cold-water fish noted not only for its high protein and high-quality omega-3 content but also its sustainability, this fish oil from Sports Research delivers 1,040 mg of high-quality omega-3s in every serving. Best of all, for those of you who hate swallowing pills (and perhaps especially the extra-large capsules most omega-3s use), Sports Research has formulated this supplement to be "one pill, one serving," so you won't have to force three or four down each day. Finally, we're happy to report that there is zero "fishy" aftertaste with these capsules.
$29.95 (90 count) at Amazon.com
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