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Best Omega-3 Supplements

Did you know omega-3 is essential for our body and supports many functions? Discover the best omega-3 supplements to improve your health and well-being.

Tose Zafirov

Mr. Olympia Representative

Introducing Omega-3

Omega-3 fatty acids, commonly known as fish oil, are used by millions of people worldwide. And omega-3 isn’t popular for nothing; it’s one of the most powerful nutrients you can incorporate into your daily routine to improve your health and well-being. People mostly use it to improve their cognitive function and cardiovascular health and reduce their blood pressure. However, it has many other uses as well.

While many foods contain fatty acids, certain people cannot get enough omega-3. So, if you’re one of those who don’t consume fish at least two times a week, then it’s time to consider taking supplements.

In this article, we’ll review everything there is to know about omega-3 supplements or fish oil and their amazing benefits. In addition, we’ll teach you how to choose a supplement for your needs and give you a list of the top 10 omega-3 supplements.

Key Takeaways:

  • Omega-3 fatty acids are essential nutrients our body needs
  • There are three types of omega-3: ALA, DHA, and EPA
  • Each type of omega-3 offers distinct health benefits
  • Overconsumption of fish oil leads to side effects

What Is Omega-3?

Omega-3 are polyunsaturated fatty acids that are extremely important for many functions in the body. They are integral parts of the cell membrane throughout the body and affect the function of the cell receptors in these membranes. Furthermore, they are a key part of the production of hormones that regulate blood clots, contraction, and relaxation of artery walls and inflammation. They’re so powerful that they can prevent heart diseases and help control lupus, eczema, and rheumatoid arthritis.


Our body can’t produce these fatty acids on its own, so they must be consumed through a balanced diet or by using supplements.

Fortunately, many foods are rich in omega-3, including fish and seafood, especially salmon, tuna, mackerel, herring, and sardines; nuts and seeds like chia, walnuts, and flaxseed; plant oils, including flaxseed oil, soybean oil, and canola oil, and fortified foods such as yogurt, eggs, milk, soy beverages, and infant formulas.

Types of Omega-3s

There are three main types of omega fatty acids, each one different yet each equally important.

  • ALA: Alpha-linolenic acid is the most common omega-3 fatty acid that our body uses for energy. It can help you prevent heart attacks, lower your bad cholesterol, lower your high blood pressure and even reverse atherosclerosis. This acid can also be converted into the biologically active forms of omega-3s, EPA, and DHA. You can find ALA in flaxseed oil, chia seeds, canola oil, hemp seeds, walnuts, and soybeans.
  • DHA: Docosahexaenoic acid is the most important omega-3 in the body because it’s a structural component of your brain, the eye’s retina, and many other body parts. It can improve heart health, improve your vision and reduce inflammation. This fatty acid occurs in animal products like fish oil and fatty fish. Also, grass-fed animals’ eggs, meat, and dairy can contain a significant amount of DHA.
  • EPA: It prevents blood from clotting easily, reduces pain and swelling, and reduces triglyceride levels. Similarly, you can find eicosapentaenoic acid in animal products, fatty fish, and fish oil.

Is Omega-3 The Same As Fish Oil?

Fish oil is oil derived from the tissue of fish, while omega-3 is a specific form of fatty acids.


All fish supplements contain omega-3s, but not all top omega-3 supplements are derived from fish oil.

However, because fish oils are the richest source of omega-3, these two terms are always used interchangeably. Nevertheless, most people know omega-3 supplements as fish oil, so you won’t be wrong if you ask for one or the other in the nearest pharmacy.

Since vegans don’t consume fish, they also don’t consume fish oil. Luckily, you can find vegan-friendly omega-3 supplements from algae or yeast.

What Are the Benefits of Omega-3?

Omega-3 or fish oil is the best supplement to incorporate into your daily routine because it offers countless benefits and will help you improve your well-being. Of course, getting all the nutrients through food is nice, but when that’s not possible, focus on regularly consuming your omega-3 supplements.

Let’s review some of the incredible health benefits you can experience from omega-3 consumption.

Helps You Fight Depression

Depression is the most common mental disorder in the world, accompanied by lethargy, sadness, and loss of interest in life. In addition, anxiety is a serious mental condition that can prevent people from living normally.

Studies show that people who regularly consume omega-3 supplements are less likely to be depressed or anxious. Of the three types of omega-3, EPA is the best fatty acid for fighting and relieving depression symptoms.

Supports Brain Health During Pregnancy

Did you know that DHA accounts for 60% of the retina in your eye and more than 40% of the polyunsaturated acids in your brain? This is why babies fed with DHA-fortified formula have better eyesight than those who consume a formula without it.

Pregnant women should consume omega-3 because the child can get numerous advantages such as higher intelligence, fewer behavioral problems, decreased risk of developmental delay, and decreased risk of ADHD and autism.

Reduces The Risk of Getting a Heart Disease

Researchers found out that communities that regularly consume fish have lower rates of getting heart attacks or other heart conditions.

Omega-3 can reduce triglycerides by 30%, reduce blood pressure in people who suffer from high blood pressure, raise good cholesterol levels, and prevent the formation of harmful blood clots. These incredible supplements can also help you keep your arteries smooth, prevent the plague from hardening your arteries, and reduce inflammation in the body.

Fights Autoimmune Diseases

Autoimmune diseases occur when your immune system mistakes the healthy cells for foreign cells and starts attacking them. Regular consumption of omega-3 supplements can help you fight some of these diseases and relieve certain symptoms.

Omega-3 can reduce the risk of autoimmune diabetes, type 1 diabetes, and multiple sclerosis. It can also help treat ulcerative colitis, rheumatoid arthritis, psoriasis, and Crohn’s disease.

Improves Your Sleep

Good sleep is crucial for good health. While most people don’t consider sleep deprivation dangerous, that’s a serious condition that can lead to obesity, depression, and diabetes.

Supplementing with omega-3 can increase melatonin levels, a hormone that helps you fall asleep and increases the length and quality of sleep.

It Is The Best Supplement For Your Skin

DHA is one of the structural components of your skin, and it is responsible for the health of the cell membranes. You’ll have soft and wrinkle-free skin when your cell membranes are healthy.

Regular consumption of omega-3 can manage the oil production and hydration of your skin, prevent hyperkeratinization of the hair follicles, reduce premature aging of your skin and reduce the risk of acne. It can also block the release of substances that eliminate the collagen in your skin when exposed to the sun, meaning you will protect your skin from sun damage.

Who May Not Benefit from Omega-3 Supplements?

While there are countless benefits of supplementing with omega-3, certain people should not consume it.

Pro Tip

If you’re a healthy person that consumes fatty fish at least two times a week, you don’t need to take any additional supplements.

Fish oil should be avoided by:

  • People with inflammatory bowel disease: some researchers show that omega-3 supplements should not be used for treating inflammatory bowel diseases.
  • People taking blood-thinning medications: high-dose omega-3 can lead to blood thinning, so if you consume anticoagulant medications, consult your doctor before taking any supplement.
  • People who take blood pressure-lowering medications: since the supplement can slightly lower the blood pressure, consult with your doctor before you mix your blood pressure-lowering medications with supplements.

How To Choose An Omega-3 Supplement?

You can find countless brands offering omega-3 supplements on the market, making the decision hard for you. If you follow these guidelines, you’ll be able to choose the most effective omega-3 supplement.


Omega-3 supplements can be found in many forms: capsules, soft gels, gummies, and liquids.

EPA, DHA, and ALA also occur in many forms that you can often find declared on the label:

  • Ethyl ester: is created by exposing fish oil to ethanol, and it’s the most common form of fish oil. On the other hand, if you mix it with ethanol, the number of vitamins in the fish oil might reduce slightly.
  • Triglyceride: the fatty acids in fish oil normally occur in this form, but many supplements convert the fish oil to other forms to concentrate, purify or stabilize it.
  • Monoglyceride: a form made from breaking down the triglycerides so that omega-3 fatty acids can be easily absorbed.


You will absorb each form of fish oil in your body in less than 24 hours.

Third-Party Testing

If you want to ensure that your chosen product is of the best quality, choose a supplement tested by a third party. Look for a certificate from a reliable company such as USP, IFOS, TGA, or NSF.

Third parties also test for contamination. So, you’ll benefit from third-party testing if you’re worried about using supplements that contaminate fish. Fish accumulate toxins such as mercury that can have a devastating effect on the nervous system. However, fish oil is purified, so you can rest assured that you’ll be safe.

Ingredients and Potential Interactions

Carefully read the label to know exactly what ingredients can be found in the supplement. The most popular omega-3 supplement contains EPA and DHA; some even contain omega-7 palmitoleic acid, omega-6 GLA acid, or oleic acid.

Additionally, some fish oil supplements are enriched with vitamins, especially vitamin A, because it stabilizes oils.

Source of Oil

Omega-3 fatty acids can come from many different sources, so we recommend choosing a source that feels right to you:

  • Natural fish oil: it’s made from the tissue of fatty fish, including salmon, herring, cod, mackerel, and sardine. The EPA and DHA content in natural fish oil varies depending on the fish species, food processing, and feeding. Natural fish oil contains nutrients normally found in whole fish, such as vitamins A and D.
  • Fish roe: fish eggs or fish roe is an excellent fishing industry product. You can consume it in its natural form and with omega-3 oil extraction.
  • Algal oil: omega-3 supplements derived from algae oil are the best option for vegans. This oil is high in triglycerides, and it’s bioequivalent to salmon.


The recommended daily dose of fish oil is 300-500mg of EPA and DHA. However, some people are recommended treatments with up to 4,000mg daily doses.

Pro Tip

Consult your physician if you’re unsure what amount to consume.

The common adequate intakes of omega-3s are:

  • Newborns up to 12 months: 0,5g
  • 1-8 years: 0.7-0.9g
  • 9-18 years: males-1.2-1.6g; females 1.1g
  • 19-50 years: males -1.6g; females-1.1g
  • Over 50 years: males-1.6g; females-1.1g
  • Pregnant women: 1.4g
  • Lactating women: 1.3g

Potential Side Effects of Omega-3

Although fish oil offers excellent health benefits, taking too high a dose can harm your health.

Here are some of the potential side effects of consuming omega-3 supplements:

  • High blood sugar: researchers show that omega-3 fatty acids can increase blood sugar levels in people with diabetes. Huge doses of omega-3 stimulate glucose production, raising blood sugar levels.
  • Bleeding: taking huge doses of fish oil can inhibit blood clot formation, which leads to an increased risk of bleeding gums and nosebleeds.
  • Low blood pressure: fish oil lowers blood pressure, so people taking certain medications for low blood pressure should avoid consuming them to prevent health problems.
  • Diarrhea: high doses of omega-3 can cause diarrhea and other digestive symptoms like flatulence.
  • Acid reflux: common side effects of omega-3 include nausea, belching, and stomach discomfort.
  • Vitamin A toxicity: certain omega-3 supplements contain high amounts of vitamin A, which can be toxic when consumed in larger quantities. Toxicity caused by vitamin A can cause nausea, dizziness, joint pain, and skin irritation.


Always read the label and consume the supplement as recommended if you don’t want to experience the side effect.


The bottom line is that you must consume omega-3 fatty acids to be healthy and vital. The best way to do it is to eat lots of fatty fish or nuts and seeds containing this nutrient. And you probably already know that food is the healthiest way to get vitamins, minerals, and nutrients. But unfortunately, not all people can get the amount of omega-3 our body needs to be in the best shape.

Luckily, the market is flooded with top-quality supplements containing the finest fish oil to boost your health and improve your well-being. If you’re not a fish lover, don’t worry! Most of these supplements don’t even have a fishy smell, while they contain all the great stuff to support your immune system.

Frequently Asked Questions

The recommended daily dose of fish oil is 300-500mg of EPA and DHA for healthy adults, with certain exceptions.

If you consume fatty fish at least two or three times a week, you don’t need an omega-3 supplement. If your diet doesn’t include omega-3-rich foods, we recommend consuming a supplement daily.

The best time to consume omega-3 fatty acids is first thing in the morning. We recommend consuming them after a balanced meal to absorb the supplement well.

Each omega-3 supplement is effective, yet, it depends on the amount of EPA and DHA.

On the other hand, some forms get absorbed much faster in the body. For instance, liquid fish oil absorbs faster than gummies and capsules.

Omega-3 fatty acids can interfere with certain medications, such as blood-thinning medications, blood pressure drugs, contraceptives, orlistat, or vitamin E.

The best quality fish oil contains omega-3s as free fatty acids and higher amounts of EPA and DHA. Natural fish oil consists of 30% EPA and DHA, while some top-quality supplements can contain up to 90%. Also, look for a certified product or a product from a reputable company.

Many foods are rich in omega-3 fatty acids, including fish such as salmon, mackerel, tuna, herring, and sardines; nuts and seeds like chia seed, walnuts, flaxseed, and plant oil, including soybean oil, canola oil, and flaxseed oil.

To add more omega-3 to your diet, start consuming fatty fish, nuts, seeds, and plant oil. Veggies high in omega-3 include brussels sprouts, algae, seaweed, spinach, and broccoli. Other sources include nori and spirulina.

EPA and DHA are the two most important long-chain omega-3 fatty acids. Still, DHA is the more important one because it supports proper cell membrane function and is crucial for developing the fetal brain and retina.

Omega-3 fatty acids are a vital part of cell membranes throughout the body and affect the function of the cell receptors in those membranes. They are also a key part of the production of hormones that regulate blood clots, contraction, and relaxation of artery walls and inflammation.

The main difference between oil and capsules is in absorption and strength. The system absorbs liquid fish oil faster than capsules. More precisely, it takes your body 1-4 minutes for your body to fully assimilate liquid extracts. When consuming capsules, your body needs to break the product down first, so it only receives half of the benefits of strength. On the other hand, when you consume liquid omega-3, your body uses it more efficiently.

Fresh fish oil doesn’t have a fishy smell or taste. To test if the fish oil is rancid, break the capsules and if the oil smells, throw them away. Liquid fish oil also goes bad when exposed to oxygen and with time.

You can store fish oil capsules at room temperature or in a dark, cool place. Still, it’s better to store them in your fridge. On the other hand, you should always store liquid fish oils in the fridge because cold temperature slows down oxidation.

Fish oil is a supplement, so you don’t need a prescription to buy it. On the other hand, we strongly recommend consulting with your doctor before consuming any supplement.

Although it’s unnecessary to consume two omega-3 pills, you can take them if you follow the recommended daily intake or if you’re advised to do so by your doctor.

Still, ensure you don’t consume more than 500mg of omega-3 fatty acids daily because too much can cause side effects.

The daily recommended dose of fish oil is 200-500mg. So, healthy people with a balanced diet shouldn’t consume 2,400mg of fish oil. On the other hand, some conditions require much higher doses, so 2,400mg a day isn’t too much for them.

Omega-3 fatty acids have anti-inflammatory properties, so they’re the perfect supplement and the most useful tool in managing inflammatory and autoimmune diseases. It’s scientifically proven that EPA and DHA reduce inflammation, swelling, and pain and suppress the body’s immune system.

You don’t have to stop taking omega-3 during pregnancy. The supplement is 100% safe for consumption and offers countless health benefits for the expecting mother and the unborn baby, such as higher intelligence, fewer behavioral problems, decreased risk of developmental delay, and decreased risk of ADHD and autism.

Omega-3 fatty acids offer several benefits for bodybuilders, such as reduced muscle soreness and less severe DOMS. Regular consumption can also help you improve muscle strength and range of motion.

Some studies have shown that omega-3 consumption can reduce the risk of ESRD and increase the creatinine clearance rate.

No, they are not. On the one hand, omega-3 is a type of fatty acid found in fatty fish, such as salmon and mackerel. These fatty acids aren’t produced in the body. And on the other hand, Coq10 is a nutrient that acts as an antioxidant and protects the cells from damage. They naturally occur in the body and can be found in many foods.

Fish oil can significantly reduce blood triglyceride levels, improve HDL or good cholesterol levels, and reduce LDL or bad cholesterol levels.

Omega-3 can reduce triglycerides by 30% and reduce blood pressure in people who suffer from high blood pressure. It can also help you keep your arteries smooth and prevent the plague from hardening them, which eventually causes high blood pressure.

Omega-3 fatty acids are also very important for your dog’s health and can improve your furry friend’s health. Dogs can consume the same fish oil humans consume.

Since veterinarians recommend giving 100mg per kilogram, the recommended daily dose depends on the dog’s weight.

Omega-3 can interfere with certain medications. So, it would be best to consult a doctor before consuming omega-3 supplements or other supplements. Your doctor can explain the best form for you and how much fish oil you can safely consume daily.

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