Omega-3 supplements can complement your daily diet by providing a lot of essential fatty acids to your body. However, you may be overwhelmed with the number of omega-3 supplement products like fish oils available online.
Just by typing "omega-3" in search bar of Amazon, you will get over 20,000 results! Due to high demands from consumers, many brands and new products have emerged, making it rather difficult to know which product can provide the best benefit to your body.
Therefore, to help you find a suitable product, we looked through various reviews on Amazon and compiled top 10 best omega-3 supplements (including vegan options), as well as a buying guide at the end.
You have probably heard multiple times that omega-3 is important for your body, but do you know what exactly omega-3 is, along with its health benefits?
Omega-3 are essential fatty acids that provide us with many health benefits. There are three common omega-3: Eicosapentaenoic acid (EPA), docosahexaenoic (DHA), and alpha lipoic acid (ALA).
Since our bodies cannot naturally generate omega-3, the only means to supply this nutrient is through eating foods containing a lot of omega-3 such as fatty fish, seafood, and fish oils (for DHA and EPA) or high-fat plant foods (for ALA). If you do not consume those foods frequently, using omega-3 supplements is another option.
Omega-3 has multiple health benefits ranging from treating rheumatoid arthritis or neurological disorders to improving your skin condition.
Consuming omega-3 further helps enhance the health of your heart and brain as well as improve your overall health. We compiled 4 main benefits of omega-3 that shows how important it is to our bodies.
Heart attack and stroke are two of the main causes of death globally. However, for ages, researchers have observed that people who consume fish tend to have fewer heart attacks and strokes than those who don't, and the reason is attributed to the omega-3 that fish contains.
In fact, omega-3 can keep platelets from clumping together and prevents blood clotting, which is particularly harmful for your heart. Omega-3 also ensures the arterial function by preventing plaque development.
It also lowers the levels of inflammation, decreases triglycerides in our bodies, as well as assures the balance of our heart rhythm. For those with high blood pressure, consuming omega-3 can help lower their blood pressure as well.
Fatty liver disease is a common problem that can increase the risk of obesity and is the main cause of chronic liver disease.
However, if you supply your body with enough omega-3, you can reduce the amount of fat in your liver, as well as lower the risk of inflammation. This will help your liver and your whole body stay healthy.
A deep sleep is one of the most important prerequisites for a balanced, healthy lifestyle. Many studies have shown that insomnia can lead to other health issues such as obesity, diabetes, and depression.
Besides, lack of DHA can reduce melatonin, an essential hormone to help you sleep better. Therefore, consuming omega-3 is important to prolong sleep and increase the quality of sleep in both adults and children.
The brain is the fattiest organ in the body with approximately 60% fat. Of that fat content, DHA accounts for 25%. That makes getting your Omega-3 seem pretty important, huh?
DHA is an important nutrient for supporting eyesight and brain development in both children and adults. Without enough DHA, you may encounter some eye-related problems such as macular degeneration.
Now that you know why you should invest in omega-3 supplements, here are our favorites. After browsing through multiple reviews on Amazon, we compiled a list of top 10 best omega-3 supplements that are recommended by consumers.
|Quantity||180 softgels (180 servings)|
|Amount of omega-3||1099 mg (950 mg of EPA and DHA)|
|Benefits||Support joints, skin, and heart health|
|Omega-3 sources||Wild Alaskan pollock|
|Quantity||180 softgels (90 servings)|
|Amount of omega-3||1,400 mg (800 mg EPA, 600 mg DHA) per serving|
|Benefits||Support heart health, brain function, bones and joints, healthy skin and nails|
|Omega-3 sources||Non-GMO wild-caught fish|
|Quantity||90 softgels (45 servings)|
|Amount of omega-3||1280 mg (650 mg from EPA, 450 mg from DHA)|
|Benefits||Support heart health, brain development, and overall wellness|
|Omega-3 sources||Wild-caught, omega-rich fish|
|Quantity||120 gummies (60 servings)|
|Amount of omega-3||100 mg (50 mg DHA and EPA, 50 mg ALA)|
|Benefits||Supply vitamins and essential fatty acids for heart health|
|Omega-3 sources||Fish (anchovy and/or sardine with mackerel and/or herring)|
|Quantity||30 softgels (30 servings)|
|Amount of omega-3||309 mg (108 mg from EPA and 200 from DHA)|
|Benefits||Boost brain health and immune system, improve skin condition and heart health|
|Omega-3 sources||Marine algae|
|Quantity||60 softgels (60 servings)|
|Amount of omega-3||230 mg (128 mg EPA, 60 mg DHA)|
|Benefits||Reduce risk of coronary disease, support brain health, promote joint comfort and eye health|
|Omega-3 sources||Superba krill|
|Quantity||240 softgels (240 servings)|
|Amount of omega-3||720 mg ALA|
|Benefits||Improve brain and cardiovascular system, support hair, skin, and nails|
|Omega-3 sources||Organic flaxseed oil|
16 oz., Mango Peach Smoothie
|Quantity||29 servings (1 tsp per serving)|
|Amount of omega-3||1080 mg (660 mg from EPA and 420 mg DHA)|
|Benefits||Improve eyesight and brain function|
|Omega-3 sources||Ultra-purified natural triglyceride fish oil|
|Quantity||60 softgels (30 servings)|
|Amount of omega-3||300 mg of proprietary blend|
|Benefits||Improve the health of your joints, respiratory system, heart, and immune system|
|Omega-3 sources||New Zealand's green lipped mussels|
|Quantity||30 single serve packets|
|Amount of omega-3||1200 mg omega-3 (525 mg EPA and 425 mg DHA)|
|Benefits||Recover from intense workouts or injuries, improve eyesight and heart health|
|Omega-3 sources||Wild caught fish|
HAKA Life Nutrition
Triple Strength Omega-3 Fish Oil
Omega 3 Fish Oil Triple Strength
Omega-3 Gummy Vitamins
Antarctic Krill Oil
Organic Flaxseed Oil
Seriously Delicious Omega-3 Fish Oil
Green Lipped Mussel New Zealand
High Concentrate Omega-3 Fish Oil
Fish Oil Sourced from Fresh and High-Quality Wild Alaskan Pollock
Ultra-Pure Fish Oil Refined with Molecular Distillation for Zero Contaminants
Triglyceride Formula for Best Absorption with Natural Lemon Taste
Yummy Gummies Packed with Essential Nutrients
Essential Omega-3 Support Minus the Fishy Drawbacks
Pure Krill Oil with Added Antioxidant Astaxanthin for Extra Benefits
Cold-Pressed Organic Flaxseed Oil with 720 mg ALA
Mango Peach Smoothie Enriched with Omega-3 for Kids and Adults
Green Lipped Mussel Oil with 30 Free Fatty Acids
On-the-Go Omega-3 Supplement that Meets FDA Recommendations for Athletes
|Quantity||180 softgels (180 servings)||180 softgels (90 servings)||90 softgels (45 servings)||120 gummies (60 servings)||30 softgels (30 servings)||60 softgels (60 servings)||240 softgels (240 servings)||29 servings (1 tsp per serving)||60 softgels (30 servings)||30 single serve packets|
|Amount of omega-3||1099 mg (950 mg of EPA and DHA)||1,400 mg (800 mg EPA, 600 mg DHA) per serving||1280 mg (650 mg from EPA, 450 mg from DHA)||100 mg (50 mg DHA and EPA, 50 mg ALA)||309 mg (108 mg from EPA and 200 from DHA)||230 mg (128 mg EPA, 60 mg DHA)||720 mg ALA||1080 mg (660 mg from EPA and 420 mg DHA)||300 mg of proprietary blend||1200 mg omega-3 (525 mg EPA and 425 mg DHA)|
|Benefits||Support joints, skin, and heart health||Support heart health, brain function, bones and joints, healthy skin and nails||Support heart health, brain development, and overall wellness||Supply vitamins and essential fatty acids for heart health||Boost brain health and immune system, improve skin condition and heart health||Reduce risk of coronary disease, support brain health, promote joint comfort and eye health||Improve brain and cardiovascular system, support hair, skin, and nails||Improve eyesight and brain function||Improve the health of your joints, respiratory system, heart, and immune system||Recover from intense workouts or injuries, improve eyesight and heart health|
|Omega-3 sources||Wild Alaskan pollock||Non-GMO wild-caught fish||Wild-caught, omega-rich fish||Fish (anchovy and/or sardine with mackerel and/or herring)||Marine algae||Superba krill||Organic flaxseed oil||Ultra-purified natural triglyceride fish oil||New Zealand's green lipped mussels||Wild caught fish|
Choosing an omega-3 supplement that is suitable for your body is not easy, since there are multiple products with similar contents currently sold on the market. After looking through various reviews on e-commerce websites, we compiled this buying guide with tips to help you figure out which product can supply you with the necessary nutrients.
Out of all omega-3 fatty acids, DHA and EPA are the two most important components. However, many products only list out the general amount of omega-3s instead of the detailed amount of DHA and EPA.
Many products are said to contain 1000 mg omega-3 fatty acids, but only 500 mg of them might come from DHA and EPA. The rest can be omega-6, plant-based oil, or some other fatty acids. A supplement that has a low level of DHA and EPA will not be able to meet your daily omega-3 need.
According to the International Society for the Study of Fatty Acids and Lipids, our bodies need at least 500 mg of DHA and EPA everyday. For people with heart-related diseases, the American Heart Association suggests a daily dose of at least 1000 mg DHA and EPA.
So before purchasing a product, you should find out how much omega-6 you need to consume per day and check each product's amount of DHA and EPA carefully.
Omega-3 fatty acids can be produced from sources such as natural plants or fishes. When choosing a product, you should pay attention to how much EPA and DHA the omega-3 source can provide, and whether it can be affected by contaminants or toxins.
Fish such as salmon, sardine, and herring are a rich source of EPA and DHA. The amount may vary, but usually hovers from 18 to 31%. Many products use natural fish oil in the form of triglycerides so that the nutrients can be better absorbed in our bodies.
Natural fish oil is loaded with vitamin A and D as well. Besides natural fish oil, many products on the market use processed fish oil in order to get rid of any toxics and contaminants from mercury or PCBs. Processed oil contains a high amount of EPA and DHA as well, with some having around 50 to 90%.
However, no matter what types of fish oil you choose, you should opt for those in the form of triglycerides instead of ethyl ester, since ethyl estor form tends to become oxidized and rancid faster than triglycerides.
Also, some fish oil products may have an unpleasant smell and can give you a fishy after-taste. For some, fish oil may cause upset stomach or diarrhea, so you should be aware!
Krill oil is an extract commonly from Antarctic krill that contains similar fatty acids as fish oil. Most of its nutrients are in the form of phospholipid that can be absorbed easily in our bodies.
Furthermore, krill oil consists of astaxanthin, an antioxidant that prevents the oil from being oxidized. Another plus point is that krill oil does not contain a lot of contaminants.
However, similar to fish oil, krill oil can cause some side effects include bad breath, upset stomach, headache, diarrhea, or heartburn. If you take blood thinners, you should consult with your doctor before purchasing since krill oil may lead to blood-thinning effect.
Compared to fish oil and krill oil, green-lipped mussel oil contains many more rare omega-3 fatty acids besides EPA and DHA. Some of them include eicosatetraenoic acid (ETA) and octadecatetranoic acid (OTA), which can reduce inflammation even better than other types of omega-3s.
However, this oil is not suitable for those who are allergic to shell fish, and it tends to be much more expensive than other omega-3 supplements.
Plants can also provide omega-3 to our bodies. But instead of EPA and DHA, they supply alpha-linoleic acid (ALA). Typically, our bodies will have to convert ALA to EPA and DHA, and the process is rather slow. ALA is also not as effective in cell growth as EPA or DHA.
However, plants are safer than fish source because they are not affected by contaminants such as heavy metals or mercury.
Furthermore, if you can't really tolerate the fishy smell or after-taste, then opting for plant-based omega-3 supplement maybe a good choice. Usually, plant-based supplements are made of flax, chia, or hemp seeds.
Marine algae is a sustainable source that can supply our body with EPA and DHA in triglyceride form. Some studies even show that marine algae contains more DHA than fish oil, as well as minerals like iodine.
It is free of contaminants including heavy metals, and is a great choice for vegans. However, the smell of algae may pose a challenge for some people.
If you are vegan, you should pay attention to whether or not the product contains gelatin. Some brands still use coating made from animals for the softgels, making their product not 100% vegan.
There are many different forms of omega-3 supplements on the market. The most common ones are capsules or softgels. But to satisfy a wide demand, many brands start to develop powdered omega-3 supplements, and even smoothie-like types.
Usually, omega-3 supplements come in different sizes of capsules or softgels. If the product only requires you to take one capsule per day, then the size may be a bit bigger than those requiring two capsules per day.
Capsules and softgels are generally flavorless, making them easy to swallow. The cover of the softgel can be made from either gelatin or enteric coating which allows for easy absorption, prevents fish burps and the fishy smell of fish oil.
Nevertheless, because of the coating, it may be hard to know if the fish oil has gone bad. Therefore, you should frequently check the color and smell, and pay attention to the expiration date.
If you want some options that are easy to ingest, then you may want to consider drinkable omega-3 or gummies. They can be used for kids as well and are particularly ideal for those who do not like to swallow big softgels.
Typically, drinkable omega-3 and gummies are flavored with fruits and are high in sugar. Some even contain additives and preservatives that are harmful to human bodies. Instead, you should try to choose products that are naturally flavored and contain no artificial or chemicals.
If you are looking for other products that can enhance your health, look no further! Check out our suggestions for some healthy options for your body:
Taking omega-3 supplement is a great way to support your body and reduce health risks. However, with the multitude of products currently available on the market, choosing a suitable product may be difficult.
Hopefully, our buying guide and top 10 products can help you find out which omega-3 supplement can provide you with the best benefits!
Author: Thuy Nguyen
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