Best Fish Oil Supplements of 2023, According to Dietitians

Fish oil, or omega-3 supplements, are some of the most popular dietary supplements many people use to improve health and manage health conditions.

A 2020 survey by Consumer Lab found that omega-3s rank within the top 5 most popular dietary supplements. (1) Data from the 2012 National Health Interview Survey found that 7.8% of U.S. adults use supplements containing fish oil. (2)

Consumers are likely purchasing fish oil supplements for cardiovascular and anti-inflammatory benefits.

If you are interested in purchasing a fish oil supplement for health benefits, you might get overwhelmed. We evaluated some of the fish oil supplements currently on the market and put together a list of our top picks for your consideration.

Summary of Our Picks

• Best overall: Nordic Naturals Omega-3
• Best budget pick: Nature Made Burp-Less Fish Oil 1000 mg Softgels
• Best liquid: Barlean’s Seriously Delicious Omega-3 Fish Oil
• Best for vegans and vegetarians: Vegetology Omega-3 EPA and DHA
• Best subscription: Care/of Fish Oil

Best Overall: Nordic Naturals Omega-3

Best Overall

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Pros

• Reputable brand for omega-3 supplements
• Sustainably-sourced
• Third-party tested

Cons

• Strict return policy
• Website has a lot of omega-3 supplements to choose from, it can be challenging to select one

Nordic Naturals is an established brand in the fish oil market. While they currently carry multiple products beyond just simple fish oil, their omega-3 product meets all of the criteria for a good supplement.

The fish oil is in the triglyceride form and is third-party tested for purity and freshness. They also provide Certificates of Analysis for every product, so you can be sure you know everything that is in your bottle of fish oil.

Their fish oils are sustainably sourced from wild-caught anchovies and sardines. The omega-3 soft gels have 690 mg of omega-3s, 330 mg of EPA, and 220 mg of DHA.

It has a lemon flavor added to prevent the “fish burps” common when taking a fish oil supplement.

It also comes in liquid form, which is more concentrated, providing 1560 mg omega-3, 745 mg EPA, and 500 mg DHA per teaspoon.

Price: $33.83 for a 180 softgels, 90-serving supply ($0.38 per serving) on Amazon.

Best Budget Pick: Nature Made Burp-Less Fish Oil 1000 mg Softgels

Best Budget Pick

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Pros

• Reputable brand for dietary supplements
• Third-party tested
• Cost effective

Cons

• The form of fish oil is not clear
• Consumers complain that the softgels are large
• Return policy depends on where you purchase the product

Nature Made is a well-established dietary supplement company that makes a wide variety of quality products. They have several fish oil products that contain different amounts of omega-3s.

Their Burp-Less Fish Oil 1,000 mg Softgels contain 2,000 mg fish oil, 300 mg omega-3s, and 500 mg DHA and EPA combined.

While this product is not flavored, which some brands use to cover up the fishy taste, the burp-less technology is essential when looking for an omega-3 product. No one wants to burp up fish.

Their fish oil is sourced from wild-caught fish from Peru. The fish oil is tested for purity and potency. It is also purified to remove PCBs, dioxins, and mercury.

Price: $13.34 for a 75-serving supply, 150 softgels ($0.18 per serving) on Amazon.

Best Liquid: Barlean’s Seriously Delicious Omega-3 Fish Oil

Best Liquid

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Pros

• Delicious flavor makes taking fish oil easy
• Third-party tested for purity
• Emulsification improves absorption

Cons

• Does contain calories and carbs
• Some consumers may not enjoy the flavor
• Provides 100% of RD of vitamin D, which may be too much if taking other supplements

While many brands offer liquid fish oil, Barlean’s products are high quality and taste absolutely delicious. With flavors like Lemon Crème, Pina Colada, and Mango Peach, who won’t want to take their fish oil?

Their Seriously Delicious Omega-3 Fish Oil contains 1,080 mg combined EPA/DHA in a one tablespoon serving. It also has 600 IU of vitamin D to meet your daily needs.

Due to the incredible flavor, it does have 60 calories and 6 grams of carbohydrates, mostly from sugar alcohols.

Barlean’s fish oil is emulsified, meaning the fats are broken down into smaller pieces for better absorption and no fish burps. This process enhances absorption by 3x compared to other types of oils.

The oil is sourced from small-bodied fish from Iceland and Alaska. Their products are third-party tested and free of mercury, PCBs, and other heavy metals.

Price: $27.99 for a 29-serving supply ($0.97 per serving) on Amazon.

Best for Vegans and Vegetarians: Vegetology Omega-3 EPA and DHA

Best for Vegans or Vegetarians

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Pros

• 100% vegan
• Appropriate for those with fish allergies

Cons

• Provides only a small amount of vitamin D, an important nutrient for vegans
• Form of the omega-3 oil is unclear

While a vegan supplement won’t be made from fish oil, it can still be rich in omega-3s. Omega-3 fats can be sourced from algae oil, which is the food the fish eat, as a source of omega-3s.

Vegetology’s Omega-3 EPA and DHA is 100% vegan and registered with the Vegan Society. It is tested for potency and purity. In addition, their products are gluten-free and non-GMO.

The product contains 912 mg of omega-3s, 500 mg DHA, and 300 mg EPA. It also contains 200 IU of vitamin D.

Price: $26.11 for a 30-serving supply, 60 capsules ($0.87 per serving) on Amazon.

Best Subscription: Care/of Fish Oil

Best Subscription

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Pros

• Convenient to subscribe to a monthly service
• Sustainably-sourced fish oil

Cons

• No clear involvement of healthcare professionals with the brand
• If you don't keep up on taking your products daily, you could end up with more than you need

Subscription vitamin services make it easy to be consistent with taking your supplements. Most will deliver your products monthly, and some even place them into convenient daily “packs.”

Of the products we evaluated, Care/of Fish Oil met my criteria. The fish oil is cold-pressed and comes from a sustainable source.

It contains 2,000 mg of Wild Alaskan Salmon Oil and 600 mg of omega-3s. In addition, the product has 220 mg DHA and 180 mg of EPA. 

Care/of also offers an extensive research library so you can learn more about the benefits of their products. 

Price: $16 for a 30-serving supply with a subscription ($0.53 per serving).

What Is Fish Oil?

Omega-3 Fatty Acids

Fish oil contains a type of essential fat called omega-3 fatty acids. (4) These fats are considered essential because they must come from the diet — the body cannot make them on its own, unlike other types of fat.

There are three primary omega-3 fatty acids:

• Alpha-linolenic acid (ALA), from plant oils
• Eicosapentaenoic acid (EPA), from fish oil
• Docosahexaenoic acid (DHA), from fish oil

While the main source of EPA and DHA comes from eating fish, these essential fats are not made by the fish themselves. They are synthesized by microalgae in the ocean. The microalgae are consumed by phytoplankton, which is, in turn, eaten by fish. (5)

The food the fish eat is the reason why they are rich in omega-3 fats. This is also why farm-raised fish are not as high in omega-3s, as they are often fed a different diet that is not a good source of omega-3s.

Omega-3 supplements can be sourced from:

• Coldwater fish
• Krill oil
• Cod liver oil
• Algal oil (vegetarian)

They are found in these forms:

• Re-esterified triglycerides
• Natural triglycerides
• Free fatty acids
• Phospholipids
• Ethyl esters

There is mixed evidence about which of these forms is best.

There is some indication that ethyl esters may not be as well absorbed, but the data is unclear. (6) Also, krill oil can sometimes be extracted with hexane, which can cause nerve damage. (7)

What Is the Recommended Daily Amount?

The Dietary Reference Intakes (DRIs) by the National Institute of Health provide no recommended daily amount of omega-3 fatty acids. There is currently insufficient data to establish a daily requirement. (8)

The Adequate Intake included in the DRIs is for ALA form of omega-3 only (1.6 g for men and 1.1 g for women). ALA can be converted into DHA and EPA, which is why there is no recommendation for omega-3 intake in general.

However, this conversion can be very inefficient, particularly when the diet is also high in omega-6 fats like the western diet. (9) Omega-6 fats interfere with the conversion and absorption of omega-3s.

So, unless you are focused on getting in enough omega-3-rich foods and reducing your intake of omega-6, it makes it challenging to meet daily omega-3 needs. Therefore, many people choose to take a fish oil supplement.

Besides the US-based National Institute of Health, other health organizations do have recommendations for how much omega-3 is needed.

The European Food Safety Authority and the World Health Organization recommend 250–500 mg/day of EPA and DHA for heart health. Doses of up to 3,000 mg per day are considered safe. (10, 11)

Frequently Asked Questions

The Bottom Line

Fish oil remains a popular dietary supplement due to its possible benefits. But be aware that no dietary supplement can replace a healthy diet.

It remains unclear if you get the most benefits of omega-3s from fish or supplements.

If you are concerned about your heart health, it is best to start by speaking with your doctor. Trying to self-medicate with supplements can delay important medical needs that could have been addressed earlier.

We always recommend opting for food over supplements. The recommended amount to meet your omega-3 intake is two servings of fatty fish per week.

The best choices for fish high in omega-3s but low in mercury are anchovies, herring, salmon, mackerel, sardines, and trout. You can find a complete list with amounts of omega-3s here. (14)

Also, consider adding plant-based sources of omega-3s such as walnuts, flaxseeds, or chia seeds to your diet.

If you don’t like fish or don’t regularly have access to seafood, a fish oil supplement can help increase your intake. Always choose a high-quality brand that is tested for purity and potency.