Omega-3 fatty acids are essential nutrients that provide a wide range of health benefits. From supporting heart and brain health to reducing inflammation, omega-3s are an important addition to any healthy lifestyle. But with so many omega-3 supplements on the market, how do you know which one is right for you?
In this comprehensive guide, we’ll explore the top 10 best-rated and expert-recommended omega-3 supplements for 2024. We’ll review omega-3 supplement types, key selection criteria, and provide detailed reviews of the top omega-3 supplement brands this year based on rigorous lab testing, nutritional value, efficacy, purity, and overall quality.
Whether you’re looking for a budget-friendly option, a high-potency EPA/DHA supplement, or a sustainable plant-based alternative, we’ll help you find the perfect omega-3 supplement to meet your needs. Let’s dive right in!
A Quick Refresher: What Are Omega-3 Supplements?
Before reviewing this year’s top omega-3 supplements, let’s start with a quick refresher.
Omega-3 fatty acids like EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid) are essential fats that the body can’t produce on its own. Since omega-3s provide wide-ranging benefits for heart, brain, eye, and joint health, nutrition experts recommend getting at least 250–500 mg daily from fatty fish or supplements.
The two most important omega-3s are EPA and DHA. While ALA is found in plant sources like flaxseed, chia seeds, and walnuts, the body must convert ALA into EPA and DHA to reap the full benefits. Unfortunately, this conversion process is inefficient.
For this reason, fish oil and algae oil supplements are popular options since they provide the direct EPA and DHA your body needs. Let’s look at the key factors for choosing the right one.
How to Choose the Best Omega-3 Supplement
With so many options on shelves, choosing the right omega-3 supplement requires careful consideration:
- Type of omega-3: Look for supplements high in bioavailable EPA and DHA, not just ALA.
- Purity: Choose molecularly distilled oils tested for contaminants like mercury.
- Potency: Aim for at least 500 mg combined EPA/DHA per serving.
- Sustainability: Look for sustainably sourced fish oils or algae-based alternatives.
- Certifications: Pick reputable brands that follow quality standards and test for purity.
- Price: Expect to pay $0.20–$1 per serving for quality omega-3 supplements.
- Form: Liquids, softgels, capsules, powders, and gummies each have pros and cons.
Keeping these key criteria in mind, let’s look at the 10 best omega-3 supplements on the market this year.
The 10 Best Omega-3 Supplements of 2024
1. Viva Naturals Triple-Strength Omega-3 Fish Oil
For a potent, purified fish oil, Viva Naturals Triple-Strength tops our list. With 640 mg EPA and 480 mg DHA per serving from sustainably sourced wild-caught fish, it provides one of the highest omega-3 doses per softgel. Their capsules also have a light citrus flavor to prevent fishy aftertaste. Tested for over 200 contaminants, Viva Naturals Triple-Strength meets rigorous quality standards for purity and freshness.
Key Features
- 1,120 mg total omega-3s per softgel
- 640 mg EPA, 480 mg DHA per softgel
- Sustainably sourced fish
- Lightly flavored to prevent fishy aftertaste
- 3rd party tested for purity
2. Sports Research Triple-Strength Omega-3 Fish Oil
For an ultra-purified, high-potency fish oil, Sports Research Triple-Strength checks all the boxes. Each softgel capsule provides 750 mg EPA and 500 mg DHA from sustainably harvested deep sea anchovies and sardines. Its special molecular distillation process removes mercury, PCBs, dioxins, and other contaminants. Sports Research omega-3 oil is also certified sustainable by the MSC (Marine Stewardship Council).
Key Features:
- 1,250 mg total omega-3s per softgel
- 750 EPA, 500 mg DHA per softgel
- Ultra-purified molecularly distilled oil
- MSC certified sustainable
- IFOS 5-star certified purity
3. WHC UnoCardio 1000 Fish Oil
Looking for a high-quality pharmaceutical-grade fish oil? WHC UnoCardio 1000 is one of the purest options with 60% total omega-3s in triglyceride form, the natural form found in fish. Sourced from deep sea anchovies and sardines, it provides 600 mg EPA and 400 mg DHA per softgel. UnoCardio has also passed extensive European quality testing for dioxins, PCBs, heavy metals, and oxidation.
Key Features:
- 1000 mg total omega-3s per softgel
- 600 mg EPA, 400 mg DHA per softgel
- Pharmaceutical-grade triglyceride fish oil
- Extensive 3rd party purity testing
- Anchovy and sardine oil
4. Nordic Naturals Ultimate Omega Fish Oil
Trusted brand Nordic Naturals has long set the standard for high-quality fish oils. Their Ultimate Omega provides 640 mg EPA and DHA per softgel from fresh wild-caught anchovies and sardines. Since omega-3s are prone to oxidation, Nordic Naturals adds an antioxidant blend including rosemary, vitamin E, and astaxanthin to keep their oils in top condition. If you don’t mind paying a premium for quality, Nordic Ultimate Omega is a winning choice.
Key Features:
- 640 mg EPA + DHA per softgel
- Fresh omega-3s screened for purity
- Added antioxidants for freshness
- Sustainably sourced fish oil
- High concentration EPA and DHA
5. WHC Supreme Fish Oil
For an ultra-high 1500 mg EPA and 1000 mg DHA in just one softgel, WHC Supreme Fish Oil delivers hardcore omega-3 power. Sourced from anchovies and sardines harvested from the cleanest waters in Peru and Chile, each softgel capsule packs 2500 mg total omega-3s. It’s also enhanced with antioxidants including astaxanthin and vitamin E to maintain freshness and prevent fishy burps. If you want maximum omega-3 impact, WHC Supreme is the way to go.
Key Features:
- 2500 mg total omega-3s per softgel
- 1500 mg EPA, 1000 mg DHA per softgel
- High potency fish oil sourced from Peru and Chile
- Added antioxidants for freshness
- Ultra-high concentration EPA and DHA
6. Ovega-3 Plant-Based Omega-3 Supplement
For a vegan and vegetarian-friendly option, Ovega-3 is a great plant-based omega-3 made from premium Ahiflower oil. Rich in ALA that converts to EPA and DHA, it provides 500 mg omega-3s per softgel. Ovega-3 is combined with coconut oil and vitamin E for enhanced absorption and efficacy. As a plant-based supplement made from sustainable Ahiflower seed oil, Ovega-3 is a solid option for vegetarians, vegans, and anyone avoiding fish oils.
Key Features:
- 500 mg plant-based omega-3s per softgel
- Ahiflower oil rich in ALA
- Added coconut oil and vitamin E
- Suitable for vegetarian and vegan diets
- Sustainably sourced
7. Nature Made Burp-Less Fish Oil
If fishy repeating is your main concern, Nature Made Burp-Less is the way to go. Their specialized dual-delayed release softgels release half the omega-3s immediately, and the other half later in digestion to prevent reflux and fishy burps. Each softgel provides 380 mg DHA and 560 mg EPA from high-quality, sustainably sourced fish oil. Nature Made oils are guaranteed purity and independently verified for freshness.
Key Features:
- 920 mg total omega-3s per softgel
- 380 mg DHA, 560 mg EPA per softgel
- Dual-delayed release to prevent fishy burps
- Sustainably sourced fish oil
- Guaranteed purity and freshness
8. Wiley's Finest Wild Alaskan Fish Oil
Sourced from wild-caught Alaskan salmon, pollock, and other fish, Wiley’s Finest Wild Alaskan Fish Oil provides exceptional omega-3 nutrition. Their extra-virgin oil is extracted minutes after catch and purified for maximum freshness. Each teaspoon contains approximately 1,000 mg total omega-3s, including 450 mg EPA, 340 mg DHA, and 110 mg other fatty acids for whole food benefits. For delicious high-quality liquid oil, Wiley’s Finest is a great option.
Key Features:
- 1,000 mg omega-3s per teaspoon
- 450 mg EPA, 340 mg DHA per teaspoon
- Made from fresh wild Alaskan fish
- Extra-virgin oil with superior taste
- High in EPA, DHA, and other beneficial fatty acids
9. Barlean’s Fresh Catch Fish Oil
Looking for a flavored liquid fish oil? Barlean’s Fresh Catch adds delicious wild orange and lemon flavors to their high-quality fish blend sourced from US Pacific and South American waters. Just one teaspoon provides 600 mg total omega-3s, including 200 mg EPA and 300 mg DHA. The light citrus taste prevents fishy burps and aftertaste. Barlean’s oils are also rigorously tested for over 200 potential contaminants to ensure purity.
Key Features:
- 600 mg total omega-3s per teaspoon
- 200 mg EPA, 300 mg DHA per teaspoon
- Wild orange and lemon flavored liquid oil
- Tested for over 200 contaminants
- Sustainably sourced fish oil blend
10. WHC Omega Gummies
If you’re looking for a fun way to get your daily omega-3s, WHC Omega Gummies are delicious and easy to take. These orange-flavored gummies provide 500 mg ALA, 160 mg EPA, and 105 mg DHA per serving from premium fish, calamari, and algae oils. They’re sugar-free, gluten-free, and made without any artificial dyes or sweeteners. For kids and adults who don’t like swallowing pills, WHC Omega Gummies are a tasty omega-3 option.
Key Features:
- 500 mg ALA, 265 total EPA + DHA per serving
- Kid-friendly orange flavor
- Sugar-free, gluten-free, no artificial ingredients
- Contains omega oils from fish, calamari, and algae
- Easy and fun omega-3 option
Frequently Asked Questions About Omega-3 Supplements
Who Needs Omega-3 Supplements?
While omega-3s are essential for everyone, health experts recommend supplements for those who don’t eat fatty fish regularly, like vegetarians and vegans. Omega-3 supplements may also benefit people looking to reduce inflammation, maintain heart and brain health, support healthy pregnancies, or boost other areas of wellness.
How Much Omega-3 Per Day is Recommended?
For general health, aim for at least 250–500 mg total omega-3s daily, with a minimum of 200 mg from EPA and DHA. Those with heart disease can benefit from 1,000 mg per day. Always follow dosage directions on supplement labels.
What are the Side Effects of Omega-3 Supplements?
Omega-3 side effects are generally mild but can include unpleasant fishy taste, fishy breath, heartburn, and digestive upset. Choosing quality supplements can minimize these effects. People taking blood thinners should consult a doctor before using omega-3 supplements.
Are Omega-3 Supplements Better than Flaxseed or Chia Seeds?
Yes, for most people. While flax and chia provide ALA omega-3s, your body must convert ALA to EPA and DHA to use them effectively. The conversion process is inefficient, so direct sources of EPA and DHA from fish or algae oils are recommended.
What’s Better: Capsule, Liquid, or Gummy Omega-3s?
All provide benefits, so choose the form you prefer. Liquids and gummies can be easier to swallow for those who dislike pills. Some find liquids and gummies more palatable. Capsules ensure accurate dosing but can cause burps.
The Bottom Line
Omega-3s provide vital support for overall wellness. Selecting a quality supplement delivering sufficient EPA and DHA is key to reaping the benefits. Our top 10 picks for 2024 include expert-recommended brands known for exceptional purity, potency, sustainability, and nutritional value.
At the end of the day, the best omega-3 supplement is the one that meets your needs and preferences. Hopefully our in-depth guide gives you the information you need to make an informed decision about finding your perfect match! Let us know if you have any other questions.