Healthy shopping: The best omega-3 supplements

In the market for an omega-3 supplement? Here are seven things to look for before you buy, says Joanna Evans

Omega-3s are vital for health and an essential part of a brain-healthy diet. So taking a daily omega-3 supplement could do you a lot of good, especially if you don’t eat fish—the best source of these essential fatty acids.

Most omega-3 supplements are sourced from fish oil. A key benefit of taking a supplement over eating fish is that you can get a high dose of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—the active forms of omega-3s our bodies use and the most important ones for health—in a single teaspoon or capsule.

What’s more, thanks to purification methods, fish oil supplements don’t seem to have the same contamination problems as fish (often polluted with heavy metals like mercury as well as polychlorinated biphenyls, or PCBs). That’s as long as you choose a quality product, of course.

Here are some pointers on what to look for when choosing a fish oil supplement.

Potency. Check the label for the amount of EPA and DHA you get per serving. The more, the better, but higher levels usually come with a higher price tag.

Purity and freshness. Is the product third-party tested for environmental contaminants and oxidation levels (indicating freshness)? Are certificates of analysis readily available to view?

No nasty additives. Make sure the formula is free of unnecessary additives like sugar, sweeteners, or artificial colorings and flavorings.

High manufacturing standards. Is the supplement manufactured according to international quality standards? Look for certifications from bodies such as the Global Organization for EPA and DHA Omega-3 (GOED), International Fish Oil Standards (IFOS) and Safe Quality Food (SQF).

Triglyceride form. This refers to the molecular form of the fatty acids. Research suggests the triglyceride form of omega-3s is better absorbed than synthetic ethyl ester omegas.¹

Sustainability. Is the supplement sourced from sustainably sourced fish? Look for manufacturers that are transparent about the fishing practices they use.

Safer fish. Seek out supplements sourced from fish lower in contaminants, such as small fish like sardines and anchovies. These are lower in the food chain, so less polluted.

Fish oil supplements to try

To save you the hard work of analyzing product labels and brand websites, we’ve selected a few high-quality fish oil supplements to consider. We’ve gone for liquid supplements as they tend to contain a higher dose of EPA and DHA per serving than capsules, and you don’t have to factor in the added ingredients that make up the capsule.

Don’t worry, there’s no strong fishy taste. All products are naturally flavored with lemon for a fresh, pleasant taste.

Bare Biology
Life & Soul Pure Omega-3 Liquid, $57.00/£49.95 (5 oz / 150 mL)
US: contentbeautywellbeing.com; UK: barebiology.com

This natural triglyceride form of fish oil, sourced from wild sardine, anchovy and mackerel, provides a whopping 2,000 mg EPA and 1,000 mg DHA per teaspoon (5 mL). Every batch is certified and awarded a five-star purity and quality rating from the International Fish Oil Standards (IFOS).

Wiley’s Finest
Peak Omega-3 Liquid, $39.99/£24.99 (4.23 oz / 125 mL)
US: wileysfinest.com; UK: wileysfinest.co.uk

Supplying 1,300–1,400 mg EPA and 850–900 mg DHA per teaspoon (US and UK products have slightly different quantities listed), this fish oil is made from concentrated wild Alaskan pollock oil triglycerides and is third-party certified to ensure quality and safety.

Nordic Naturals
Ultimate Omega Liquid, $44.95/£32.95 (4 oz / 119 mL)
US: nordic.com; UK: dolphinfitness.co.uk

Made from wild-caught anchovies and sardines, this triglyceride-form omega-3 supplement will give you 1,460 mg EPA and 1,010 mg DHA per teaspoon. Each batch is third-party tested for purity and freshness, and certificates of analysis are available on nordic.com.

What about vegan omega-3 supplements?

If you’re looking for a fish-free supplement, algae can be an effective alternative to fish oil for supplying both EPA and DHA, plus it’s a much more sustainable and direct source (fish only contain omega-3 because they eat algae). It’s usually grown under strictly controlled conditions, so it’s free of ocean-borne pollutants like mercury.

The brands above all offer vegan omega-3 supplements made from algae, or you can check out the following options.

Together
Algae Omega 3, $28.56/£13.99 (30 softgels)
US: amazon.com; UK: togetherhealth.co.uk

Made from Schizochytrium species algae grown in a 100 percent contamination-free environment, this vegan formula provides 207 mg DHA and 123 mg EPA per softgel. The omega-3s are extracted without using any chemicals at all, and every batch is independently tested for safety.

Igennus
Pure & Essential Vegan Omega-3 & Astaxanthin, $22.00/£19.99 (60 softgels)
igennus.com

As well as supplying 400 mg DHA and 200 mg EPA per two-capsule serving, this algae-sourced supplement also contains super antioxidant astaxanthin to protect the oils from oxidation. It’s third-party tested to confirm purity and active ingredients.

Vegetology
Vegan Omega-3 Liquid, $27.99/£19.99 (5 oz / 150 mL)
vegetology.com

Mixed into extra virgin olive oil, this lab-grown algae supplement will give you at least 300 mg EPA and 500 mg DHA per teaspoon, as well as 200 IU of plant-sourced vitamin D3. Every product the company offers is third-party tested for purity and freshness.

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