Fish are one of the healthiest foods we can eat. Despite their association with fried pub snacks, they’ve been a staple in human diets for centuries, and it’s obvious to see why. All kinds of fish are rich in protein, minerals, fatty acids, and vitamins B2 and D (more than 40% of Americans are deficient).
But even with all of this information pointing to the health benefits of fish, very few people get the recommended amount. According to a 2019 survey, only 19% of adults and 5% of children eat seafood twice a week. But if you’re part of the 60% of the US population that doesn’t live in a state touching the ocean, it can be challenging to get fresh fish. Even if you live near the sea, it doesn’t stop fish from being expensive (and smelly) meat.
Fish oil supplements are the next best thing that fills in those nutritional gaps. A simple pill can provide those high-quality vitamins and, most importantly, fatty acids like omega-3. We dove into the vast number of fish oil supplements to find the best and came back with seven top picks. We’ll detail things like dosing, nutritional quality, and whether or not they’ll make your burps taste like fish in this guide.
If you’re in a hurry, here’s a list of our top picks.
Natural Force’s Pure Omega-3 contains the best source of fish oil. It’s sustainably produced and actually tastes good.
One bottle of Natural Force’s fish oil contains a 3+ month supply and features strong doses of omega-3, EPA, and DHA in every serving. It’s third-party tested and comes in a sweet, lemon flavor.
Winners: Care/Of and Nature Made
The value of a supplement always goes beyond how much you pay for it. The number of servings (and price per serving) and the quality of those servings are factors we consider when investigating a supplement’s cost. In the case of fish oil, there are two distinct winners for the best price, depending on your goals.
Nature Made’s Burp-less Fish Oil Softgels have the best bang for your buck in sheer bulk. You can get 200 softgels — or 100 servings — for less than $30 if you join Nature Made’s Subscribe & Save program. If you don’t, you’re still barely paying over $30, or $0.30 per serving. Stack savings with 25% off your first purchase if you subscribe to their newsletter, too, and you’ll be swimming in savings in no time.
If you just want to try fish oil for a month, Care/Of Fish Oil is your best option. They stock a 30-day supply for $16, which is dramatically lower than any other bottle on our list. Technically, you can’t order a one-off bottle from Care/Of, but it’s easy to start a subscription and then cancel it if you find that fish oil doesn’t work for you. That way, you don’t have hundreds of leftover servings. And we recommend Care/Of over similarly priced alternatives like Life Extension because they provide some of the cleanest and highest-quality fish oil supplements on our list.
Winners: Life Extension and Nutrigold
The best ingredients list can vary for fish oil supplements depending on how you want to use it. Are you hoping to replenish a fish-less diet, or are you hoping to bulk up your daily fatty acid intake for potential heart health benefits? We’ve picked two winners for this category so that you can find the best fit no matter what you’re looking for.
On the one hand, we have Life Extension’s Super Omega-3 EPA/DHA Fish Oil softgels. They have proportionate amounts of EPA and DHA to fish oil (meaning you’ll get a lot of what you actually need from the provided fatty acids) and include olive extract and sesame lignans. A 2020 study provided by the American Heart Association suggests that switching high-fat foods for olive oil can lower your risk of cardiovascular disease. And sesame lignans can help the body better absorb these polyphenols. This boosted formula helps your heart health in every arena.
If you’re looking for a clean formula, on the other hand, Care/Of’s Fish Oil has just two ingredients: 100% cold-pressed, sustainably harvested salmon oil and tocopherols. Tocopherols are a common ingredient in fish oil supplements as a kind of vitamin E that stabilizes fish oil and keeps it from going rancid. (Fish are also a natural source of vitamin E, so it’s a bit of a boost to some already-common properties.) There’s nothing more that you need and nothing more included.
Winner: Natural Force
There aren’t currently any nationally recognized standards on how much omega-3 you should take in a day (or EPA and DHA, for that matter). Some researchers and medical experts have settled on a dose of around 1.1g for women and 1.6g for men (and about 500mg of DHA and EPA), which seems consistent in research studies. When we consider a fish oil supplement’s efficacy, we consider:
Our top liquid fish oil supplement, Natural Force Pure Omega-3, has the highest efficacy out of all of our top picks. One daily teaspoon of Pure Omega-3 provides almost exactly one recommended dose of omega-3s, EPA, and DHA. And considering one bottle contains about 95 servings, you can get a three-month supply of sustainable, low-cost, and high-concentration fish oil in a 16oz glass bottle.
Safety is simpler to quantify in fish oil supplements than in other supplements since fish oil’s main ingredient is straightforward. Concerns over mercury build-up in fish don’t translate to fish oil supplements. And as long as the supplements are manufactured using real fish and safe production practices, there’s little you have to worry about. The best supplements are independently third-party tested, and their companies proudly display Certificates of Analysis.
Nutrigold goes seriously above and beyond to prove that their supplements are safe. They offer complete transparency about all testing, make their products according to International Fish Oil Standards (IFOS) five-star certification guidelines, and provide any information you could want (and then some) about what goes into each capsule. An Informed Purchasing Decision Checklist is available on the Triple Strength Omega-3 Fish Oil product page, so you don’t need to go on a scavenger hunt to find out its allergen status. And while it offers the strongest dosage out of all our favorite fish oil supplements, there’s little to no evidence that shows you’ll experience adverse side effects from its 2.6g serving of fish oil.
Winner: Natural Force
When it comes to fish oil, we must consider a supplement’s sustainability. How good can a product be for our bodies if it involves decimating an endangered fish population in the wild or factory farming fish in less-than-ideal conditions? A sustainable fish oil supplement is better for our bodies and the world, with the bonus of a lower likelihood of trying to refill the supplement one day and finding out you can’t because all of the fish are gone.
Natural Force takes the crown in sustainability on multiple fronts. They’re a Certified B-Corporation that meets high social and environmental standards and uses a glass bottle to hold high-concentration liquid fish oil. They use wild-caught Atlantic menhaden fish to make the oil. Menhaden fish are incredibly oily (meaning Natural Force must catch fewer fish to get the same amount of fish oil) and are protected by strict fishing and conservation laws. That means there’s little to no risk of overfishing this ecologically crucial species, ensuring global and personal health.
Fish oil supplements are a way to infuse omega-3 fatty acids into your daily life. Fish are naturally a great source of fatty acids, but sometimes it’s easier to pop a pill than grill a piece of salmon. The American Cardiovascular Association recommends eating two servings of fatty fish every week (about eight ounces), which most people don’t achieve. Fish oil supplements can help to fill in that nutritional gap.
On a technical level, fish oil supplements are mostly made of — you guessed it — oil pressed from fish. Commercial fish processing takes the non-meat parts of fish and presses them to extract the oil, then purifies and packages them into supplements. Fatty fish are the best kind to turn into fish oil because they naturally produce more oil, and their oil includes more fatty acids. Some fatty fish include:
Some non-fish sea creatures, like mussels, are also rich in fatty acids. New Zealand green-lipped mussels are a common alternative to replace fish oil in some omega-3 supplements.
Fish oil supplies fatty acids to your body. Fatty acids build lipids necessary for all of our cells to function; in nature, they almost always show up alongside glycerin to make triglycerides. There are four major categories of fatty acids:
This guide will focus on a few polyunsaturated fats (also called PUFAs).
There are three different kinds of omega fatty acids, characterized on a chemical level by double bonds at the end of the main fat chain. These are:
Omega-9 fatty acids are monounsaturated fats containing only one double bond. They are most common in oleic acid, the primary fat in olive oil. While it’s an important fatty acid that supports good heart health, it doesn’t come up often in fish oils. Instead, we’ll focus on omega-3 and omega-6 fatty acids.
Omega-3 and omega-6 fatty acids are incredibly similar compounds. These PUFAs are essential fats that our bodies don’t produce naturally, so getting them through our diet is crucial for normal bodily functioning. The average adult man needs 1.6g of omega-3 and omega-6 fatty acids every day, and the average adult woman needs 1.1g.
While there’s still a lot of research to be done, right now, we know that omega fatty acids influence and support a healthy body by:
Omega fatty acids’ potential to lower inflammation means they could help to decrease the symptoms of many diseases and disorders.
The average American eats ten times more omega-6 fats than omega-3s. There’s nothing wrong with omega-6 fats — they’re an essential fat that our bodies don’t make naturally — but that imbalance between omega-6 and omega-3 fats can lead to problems like obesity. One recent study even found that the parental ratio of omega-6 to omega-3 in utero can lead to the offspring overeating throughout their lives.
Fish (and fish oil) are the best source of omega-3s. Fatty fish like salmon eat algae, which provides them with omega-3 fatty acids. We then reap those benefits when we eat the fish.
You can also get omega-3s from vegetarian sources in alpha-lipoic acid (ALA). This is most bioavailable in foods like flaxseeds, chia seeds, and walnuts, but you’ll need to eat considerably more to get even a fraction of the overall omega-3 levels that fish provide. Plus, walnuts contain more than four times more omega-6 than omega-3 fatty acids.
Omega-3s aren’t just one chemical, either. They are a category of fatty acids that all have different sources and uses in the body. We’ve rounded up information about the four most common types here.
EPA is one of the two most common omega-3 fatty acids (alongside DHA) in fish oil. Most studies look at EPA and DHA together, but when studied on their own, EPA appears to be the primary compound that helps to keep blood from clotting and reduces triglyceride levels. One recent study found that an EPA supplement on its own lowered the risk of heart attack by 25% in patients with a history of cardiovascular disease. Both EPA and DHA lower inflammation.
DHA is the other most common omega-3 fatty acid found in fish oil. It’s long been known to reduce blood pressure and calm a high resting heart rate independently of EPA, though the two share many common features. It’s also an excellent anti-inflammatory agent. There’s no well-established daily suggested intake of DHA yet. Still, medical professionals generally recommend taking about 500mg of EPA and DHA if you don’t have a history of heart problems.
DPA is the little brother to more well-known compounds like EPA and DHA. It’s often found in fish in smaller amounts than EPA and DHA and is not generally considered one of the essential omega-3s, though public perception is changing. Nevertheless, research shows that it doesn’t improve cardiovascular health, even when used in combination with EPA and DHA. Some fish oil supplements — particularly those made from menhaden fish, the number one source of DPA — include it anyway.
ALA is the plant-based omega-3 you’re most likely to find in supplements. It provides a vegetarian- and vegan-friendly alternative to things like fish oil, often through algal oil (like the fish eat) or from nuts and seeds. Some recent studies have investigated its anti-inflammatory and antioxidant properties, proposing that it might work to help soothe symptoms of central nervous system diseases like Alzheimer’s and Parkinson’s. If you aren’t allergic to fish or shellfish and aren’t squeamish about eating fish, we recommend taking a fish oil supplement because it provides a bigger punch.
Contemporary Western diets have replaced many sources of omega-3s with omega-6, which is a much less beneficial PUFA. Anyone who doesn’t eat at least eight ounces of fatty fish weekly can feel extra support from taking fish oil supplements to rebalance their omega-3 levels.
Since omega-3s lower your triglyceride levels and raise your LDL (“good” cholesterol), along with a whole range of other cardiovascular benefits, anyone with a history of high cholesterol (especially high triglycerides) or heart troubles will benefit from increasing their omega-3 levels.
Pregnant people need to take in more omega-3s to support their growing fetuses. Omega-3s help a growing baby build its brain and retinas, so while you might not be able to eat sushi, a fish oil supplement can help with everything from preventing preterm birth to a higher birth weight.
The anti-inflammatory properties of omega-3s are exciting, but there hasn’t been as much research on them yet. And one of the most extensive national studies of over 25,000 adults on omega-3s and heart disease showed that taking omega-3 supplements didn’t decrease the risk of a heart attack in people who weren’t already at risk of having them. However, researchers found that 77% of African-American participants had improved heart health, which requires more research to understand but is interesting in the meantime.
Other areas that fish oil supplements might help with (but that don’t have the science yet to fully confirm) include:
Generally, fish oil supplements are safe. You might experience some mild stomach upset, bad breath, or heartburn if you take too much.
There’s been some talk of fish oil supplements increasing your risk of bleeding and interacting poorly with blood thinners, but recent studies show little-to-no proof of this claim. However, if you are taking a blood thinner or have a history of aneurysms or strokes, talk to your doctor before starting a fish oil supplement.
Naturally, if you’re allergic to fish or shellfish, you should stay away from fish oil supplements and look for a vegan omega-3 supplement instead.
You should always reach out to your doctor before starting any supplement, especially if you take any medications or have any health concerns.
Sometimes, mercury and other hard metals can build up in fish because of environmental pollution. This is more likely to affect larger fish (since they eat smaller ones, compounding mercury levels), but since we often eat or press these larger fish (like tuna), we are at risk for higher mercury levels. Older studies have found that almost 90% of people have higher mercury levels than recommended, and those who ate more fish were more likely to have higher levels.
However, that doesn’t mean that you should completely avoid fish or fish oil. Heavy metals are almost always removed during the refining and processing of fish oil. Both independent third-party testing organizations and researchers have come to the same conclusion: virtually no fish oil supplements on the market contain mercury. Before being sold, most fish oil supplements are tested for mercury and other heavy metals to be sure. This information should be readily available in a Certificate of Analysis or third-party testing results.
If you’re concerned about your mercury levels, our guide to the best at-home heavy metal tests might help soothe your worries.
Best overall, Best liquid, and Best tasting
Natural Force’s Pure Omega-3 liquid fish oil doesn’t taste like fish. With the addition of monk fruit, a natural sweetener with zero calories, and natural lemon flavor, it tastes strangely like lemon curd or a lemon cake. There’s no oily texture that stays behind in your mouth, and you won’t experience any fishy burps afterward.
But that’s not the only reason that Natural Force Pure Omega-3 is our top choice for fish oil supplements. All of its fish oil comes from sustainably harvested, wild-caught menhaden fish, the best natural source of DPA, along with other omega-3s like EPA and DHA. (DPA doesn’t have any additional benefits that we know of, but it’s nice to identify anyway.) The supplement facts reflect Pure Omega-3’s quality, as one teaspoon of the fish oil contains:
This nutritional breakdown is almost exactly what researchers have found most beneficial in clinical trials.
Natural Force does offer a Subscribe & Save program, but you can only get 20% off your order (bringing the price down to $27.99) after your first shipment. That means you can’t take advantage of a decreased price until you know whether you like it. If you decide to join their Subscribe & Save program, you can choose how often you want to receive a new bottle:
Considering each bottle contains a whopping 95 servings, this liquid has one of the best values. If you’re not sharing it with anyone else, one bottle can last for more than three months.
Natural Force only offers free shipping on orders over $100. If you’re only purchasing one bottle of Natural Force, you can select from two shipping speeds at flat costs:
Best budget pick
From start to finish, Care/Of provides a high-quality experience. They use sustainably harvested wild salmon to create their fish oil, rely on several well-founded studies on omega-3s to recommend it to people, and manufacture these supplements cleanly.
Care/Of cold-presses their fish oil (using the same processes that make high-quality olive oil) to preserve the natural vitamin A, D, and E also found in salmon. Using heat while pressing fish can strip or denature some of these vitamins and enzymes, so cold-pressing ensures that you’re getting the benefits closest to chowing down on a salmon filet. However, this also means that the ratio of omega-3s to fish oil is lower.
Each serving (two softgels) has 2,000mg of fish oil but only 600mg of omega-3s. Of those, it provides 220mg of DHA and 180mg of EPA. This is the only supplement on our list with more DHA than EPA, so if you’re looking for a fish oil supplement to help lower your average blood pressure or heart rate, this could be a great option.
This fish oil is the cheapest supplement on our list at face value. There aren’t any subscription savings or bulk discounts, but if you’re looking to try a fish oil supplement for one month, Care/Of is the least expensive way to do it. Technically, Care/Of doesn’t allow one-off purchases. However, you can start a subscription and cancel it if you don’t feel better while taking these supplements or if you want to switch to a brand with better long-term savings. All Care/Of monthly subscription boxes can be altered, skipped, or canceled without penalty.
Shipping is free on orders over $30. If you want to hit free shipping, you’ll need to add another supplement to your cart, as one month’s fish oil supply costs a mere $16.
Nutrigold’s Triple Strength Omega-3 Fish Oil isn’t messing around. Every serving contains 2,100mg of omega-3s and almost three times the amount of EPA used in clinical trials (hence calling it Triple Strength). Specifically, this formula contains:
While this dosage is within general nutritional guidelines, taking too much fish oil can upset your stomach (especially if you take it without a meal) and make it easier to bleed (though research on that side effect has mixed results). And having significantly more EPA might be associated with less inflammation, but that study only looked at EPA and DHA in 2,000 to 6,000mg concentrations. Considering that EPA and DHA are generally available in equal concentrations in the wild, there may not be as many nutritional benefits here. Just because it’s strong doesn’t mean that it’s the best.
That said, Nutrigold still stands firmly with their sustainability and transparency goals. They use MSC-certified sustainable and wild-caught Alaskan pollock, a small fish that is resistant to overfishing and doesn’t consume other fish, leading to lower-than-average mercury levels. Nutrigold’s supplements meet or exceed international purity, potency, and freshness standards. They’ve been independently verified by third-party testing, and all Certificates of Analysis are available online. If you’re looking for more information, they have a long Informed Purchasing Decision Checklist that goes through every detail you might want to inspect.
This fish oil comes in three different size bottles:
Nutrigold doesn’t offer any subscription programs, but reordering is easy. If you’re buying a 120-count or 180-count bottle, you can count on free shipping; if your order is under $49, shipping comes at a standard $4.99 (or you can pay more for specific UPS methods). You can also spend a few cents more to make your order carbon-neutral, which is a nice touch.
Best in bulk
One of the worst things about fish oil supplements is fishy burps. Even if they don’t taste like fish going down, as the softgel dissolves, the fish smell lingers in your digestive tract and can come up in fishy burps. It’s unpleasant at best for you and those around you.
Nature Made’s Burp-Less Fish Oil is their answer to this problem. They figured out that coating each supplement in a thicker gelatin casing prevents it from entirely dissolving in the stomach. This is what usually causes fishy burps. With Burp-Less Fish Oil, your body can stop reminding you about what you’ve taken.
Burp-Less Fish Oil is advertised as 1,200mg fish oil softgels, but that dosing is per individual pill. One serving is two softgels, which provide:
720mg of omega-3 fatty acids is about half of what’s generally considered your daily ideal. Since there aren’t uniform official recommendations, we can’t say for sure whether or not they are lacking. But considering there is 2,400mg of fish oil and only 720mg of omega-3s (a ratio of about 4:1), there are better supplements to maximize your omega-3 intake. Since there’s more casing, the pills are also bigger (longer than a penny) and more difficult to swallow. The ingredients list is longer, including thickeners, surfactants, and preservatives. Nature Made is also unclear about what kind of fish they get their oil from, only stating that it comes from wild-caught ocean fish (rather than farm-raised fish).
This softgel comes in two different sizes: 60 softgels and 200 softgels. Either way, you can purchase them once or sign up for Nature Made’s Subscribe & Save program. This subscription saves 10% from every order, and you can choose how often you’d like the package to be delivered.
You can also change, pause, skip, or cancel your subscription anytime. The chart below details the differences in prices between different sized bottles and subscription options.
Shipping is free on all orders over $25 within the contiguous United States. If you live in Alaska, Hawaii, Puerto Rico, or outside of America, an $8 charge will be tacked on. However, Nature Made’s supplements are stocked in nearly every major brick-and-mortar store with a vitamin section, including:
If you’re looking for a straightforward fish oil supplement, Nordic Naturals is a great choice. Their formula comes in both softgels and a liquid concentrate, and both are lemon-flavored. You can still taste the fishiness inherent to fish oil, but it’s less pronounced and more like a fancy dinner than taking a bite out of the sardines and anchovies that this fish oil comes from. It also contains rosemary extract as a preservative, and while you can’t taste much of it, it still completes the fish dinner taste.
One serving of the supplements (two softgels) offers 1,280mg of omega-3s, which is a little more than the daily recommended dose for women and a little less than men’s. Of that, 650mg are EPA, and 450mg are DHA, leaving 180mg for other omega-3s. These are both in line with cautious recommended doses for healthy people.
If you’re someone with a history of heart attacks or other heart problems, you might want to take Ultimate Omega’s liquid form instead. This formula absorbs faster in the body (since there isn’t a gummy shell to break down) and is twice as potent as its softgel counterpart with 2,840mg per serving. However, that potency comes at a high price: it’s also twice as expensive. A 4oz vial of Ultimate Omega only provides 23 servings, meaning if you take it every day as recommended, you’ll run out in three weeks.
For some price comparisons between Ultimate Omega’s softgel and liquid forms, check out the chart below.
If you opt to use their Subscribe & Save service, you can choose how often you want to receive a new bottle:
You can skip, modify, or cancel your subscription at any time without penalty. All orders from Nordic Naturals are processed within 24-48 hours and ship within 3-5 days. No matter what you order, you’ll always get free shipping.
Elm & Rye provides a sleek, simple fish oil option. If you’re only interested in getting 100% pure fish oil without flavorings, preservatives, or other additives, Elm & Rye might fit the bill. Each jar contains 60 tablets of 1,000mg fish oil made from salmon and nothing else.
It isn’t easy to find any information on Elm & Rye’s website about their Fish Oil’s specific supplement facts. (That includes information like serving size and how much omega-3 is in each dose.) They list the ingredients on Fish Oil’s homepage — pure fish oil — but without knowing how much EPA or DHA goes into every supplement, it’s hard to immediately tell how good the Elm & Rye fish oil is. We also had to reach out to customer service to find out that the fish oil comes from salmon; using their chat essentially rerouted us to email, where we heard back within an hour.
When our testers got their jars, the supplement facts revealed that one tablet has 180mg of EPA and 120mg of DHA. This is considerably less than many competitors and the up-and-coming recommended amounts. But, without a firm recommendation from a major organization like the FDA or the World Health Organization, it’s hard to say whether or not this supplement will meet your daily needs.
It’s also curious that Elm & Rye uses hard tablets, not softgels, for their Fish Oil formula — tablets are much more challenging for the body to break down. Since fish oil already comes in oil form, a softgel or liquid is considerably easier to make. Despite these tablets being 100% fish oil, they might not break down or absorb as well in your body as other formulas might.
A one-time purchase of Elm & Rye’s fish oil costs $44.99 for a two-month supply, but if you join their Subscribe & Save program, you can save 20% on every shipment (lowering your cost to $35.99). Elm & Rye will automatically send you a new jar of Fish Oil once a month, but you can request more frequent shipments or skip months from your account without penalty.
Shipping is always free within the United States. However, if you live in Canada or the UK (the two other places Elm & Rye will ship), be prepared to pay a pretty penny: shipping costs $35 per package internationally.
Fish oil isn’t the only way to bolster your diet with heart-healthy omega-3s. Olive oil, the cornerstone of a Mediterranean diet, also contains polyphenols from monounsaturated fatty acids that are as good for your heart as omega-3s. It can help raise your LDL cholesterol and is thought to work alongside omega-3s in re-balancing out-of-whack cholesterol levels. Life Extension takes advantage of both PUFA and monounsaturated fat’s benefits through a combined supplement: their Super Omega-3 EPA/DHA softgels.
Each supplement contains fish oil, sesame lignans, and olive extract for three sources of polyphenols and healthy fats. Specifically, every serving of two softgels contains:
The sesame seed lignan extract is used as a preservative as much as it is an additional source of polyphenols, but still matches estimations of daily recommended doses (about 10-15mg).
They offer three different unique coatings and sizes for these softgels as well. You can get it in the following forms:
Both the traditional and enteric-coated softgels come in 30 and 60 serving bottles, and easy-to-swallow softgels only come in a 60-serving bottle (where four softgels are one serving).
Life Extension has a unique approach to their AutoShip savings subscription program. Rather than giving you flat savings like most of their competitors, they provide a range of savings options between 24% and 30% depending on what you’ve ordered, all rounded to the nearest 25 cents.
If you use AutoShip, you’ll get one bottle at various monthly increments:
However, you can also order your non-subscription purchase in bulk with additional savings (which are variable like AutoShip savings).
If you don’t use AutoShip, free shipping unlocks at $50. And if this Super Omega-3 EPA/DHA Fish Oil doesn’t have the benefits you were hoping for, Life Extension has a generous one-year 100% satisfaction guarantee. Any time in the year after you’ve purchased your supplement, you can return the bottle for a full refund.
If you're curious about some of Life Extension’s other products or want to learn more, check out our full review.
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