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If you open up the medicine cabinet at your friend’s house (we know you’ve done it), odds are pretty high that you’ll find a fish oil supplement on the shelf. It’s about as much of a staple as probiotics or magnesium.
ICYMI, fish oil is made from the tissues of oily fish—think salmon, trout, mackerel, sardines, and anchovies, says Melanie Murphy Richter, RD, dietitian and founder of Wholistic Ritual. Fish oil is rich in omega-3 fatty acids, which offer lots of potential health benefits. “People typically take fish oil supplements to improve their cardiovascular health, enhance cognitive function, and manage inflammation,” says Lauren Manaker, RDN, LD, CLEC, CPT.
However, there’s some debate in the scientific community about whether fish oil supplements truly offer the full benefits that some supplement companies promise. And these supplements come with some downsides, including literal fishy burps (ugh) and potential heart issues. (Ironic, since so many folks take fish oil supplements for the sake of their hearts.)
To help you sift through all of the options out there—and determine which products, if any, are worth your hard-earned cash—we spoke with registered dietitians. Here are the best fish oil supplements, as well as some critical FAQs to help you make an informed decision for your health and wallet.
What is the benefit of taking fish oil supplements? Are there any risks or side effects to taking fish oil supplements? Which is better: omega-3 or fish oil? Should I take fish oil or krill oil? Are there vegan alternatives to fish oil supplements? Should you take fish oil pills every day? What to look for in a fish oil supplement
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Form: Softgels | Serving size: 2 softgel capsules | Omega-3 per serving: 1,280 mg (650 mg EPA, 450 mg DHA)
Form: Liquid | Serving size: 1 tsp. | Omega-3 per serving: 1,600 mg (800 mg EPA, 500 mg DHA)
Form: Softgel | Serving size: 1 softgel | Omega-3 per serving: 1,135 mg (780 mg EPA, 260 mg DHA)
Form: Softgel | Serving size: 2 softgels | Omega-3 per serving: 360 mg EPA, 240 mg DHA
Form: Softgel | Serving size: 1 softgel | Omega-3 per serving: 1,000 mg (683 mg EPA, 252 mg DHA)
Form: Softgel | Serving size: 2 softgels | Omega-3 per serving: 250 mg (135 mg EPA, 60 mg DHA)
Form: Softgel | Serving size: 2 softgels | Omega-3 per serving: 350 mg (15 mg EPA, 335 mg DHA)
Form: Gummy chews | Serving size: 2 gummies | Omega-3 per serving: 1,200 mg (600 mg EPA, 450 mg DHA)
Form: Softgels | Serving size: 2 softgels | Omega-3 per serving: 2,000 mg (200 mg EPA, 1,000 mg DHA)
Form: Softgel | Serving size: 3 softgels | Omega-3 per serving: 2,000 mg (1,250 mg EPA, 500 mg DHA)
Form: Softgel | Serving size: 4 softgels | Omega-3 per serving: 700 mg EPA, 500 mg DHA
As mentioned, fish oil supplements contain concentrated amounts of omega-3 fatty acids. Since our bodies don’t naturally make it, we have to source it from fatty fish like tuna and salmon, nuts and seeds like walnuts, and leafy vegetables. These compounds are linked with a whole host of benefits, says Amy Shapiro, RD, CDN, founder of Real Nutrition NYC, including lowering triglyceride levels, blood pressure, and risk of heart attack and stroke; improved mental health and cognitive function; reduced inflammation; joint and bone health; and immune system support. (Try saying all that three times fast!)
Some people also gravitate toward omega-3s because the fatty acids can support skin health by strengthening the skin barrier and reducing inflammation that can trigger acne and eczema, says Erum Ilyas, MD, a board-certified dermatologist at Schweiger Dermatology Group in King of Prussia, Pennsylvania.
Fish oil in particular contains two types of omega-3s, says Steph Grasso, RD: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both fatty acids have been shown to be beneficial for cardiovascular health, but each also has its own unique properties. “DHA is crucial for cognitive function, memory, and overall brain health because it serves as a structural component of the brain and is highly concentrated there,” says Grasso. Meanwhile, EPA has been linked to reduced inflammation and potentially improved depression symptoms.
Here’s the catch: It’s unclear whether fish oil capsules, however, can confer these benefits effectively. “There are conflicting findings, with some studies noting that there is not sufficient evidence to support over-the-counter fish oil supplementation,” says Maya Feller, RD, CDN, founder of Maya Feller Nutrition. Multiple studies have shown that taking a daily fish oil supplement may not do anything for cardiovascular health, despite most supplements being marked as heart healthy. Nor do omega-3 supplements slow the progression of macular degeneration. Another 2023 observational study found omega-3 supplementation could be helpful for mild to moderate depression symptoms but primarily when combined with an antidepressant. And research shows that prescription omega-3 supplements can help lower triglycerides, but only at a dose of 3 g (or 3,000 mg), which is far higher than anything you can find OTC.
Despite the mixed (or outright lack of evidence), many fish oil supplements use misleading claims about their health benefits, per a 2023 study published in JAMA Cardiology. Keep in mind that supplements also aren’t FDA-regulated, so we don’t have clear understanding of the quality control of regulation of manufacturers. This is why a whole food source like the ones we mention above are recommended over powders, pills, capsules, or liquids.
“Fish oil supplements aren’t for everyone,” says Lauren Manaker, RDN, LD, CLEC, CPT. “People should take them under the guidance of their health care provider.”
There are definitely some side effects to taking fish oil supplements, experts say. Most common (and benign) is digestive discomfort, including bloating, indigestion, or “fish burps,” says Shapiro. Other potential side effects, per the National Center for Complementary and Integrative Health, include bad breath, funky-smelling sweat, and headaches.
Fish oil supplements can also interact poorly with certain health conditions, including diabetes, heart disease, kidney disease, liver disease, or pancreas disorders, says Manaker. They’re also not recommended if you’re on blood thinners, blood pressure medication, or diabetes meds, adds Shapiro.
Unfortunately, there’s also some evidence that fish oil supplements might contribute to heart problems rather than prevent them in healthy individuals. “New data suggests that fish oil supplements may be linked to an increased risk of stroke and other heart health concerns among certain populations,” says Manaker, citing a new study from the British Journal of Medicine. The study looked at data for 415,000 adults over the course of 12 years, and found that people without heart issues who took fish oil supplements were more likely to experience atrial fibrillation and stroke. (The same study found that fish oil supplements were linked with cardioprotective effects in people with existing heart disease.)
For all of those reasons, “it is always important to talk with your doctor first before incorporating any supplement,” Manaker says.
Because of the potential side effects of fish oil supplements, as well as mixed evidence of their efficacy, most experts prefer that people get omega-3 from whole food sources rather than from fish oil.
Grasso recommends people eat fatty fish—which is rich in omega-3s—at least twice a week. “However, many of us might not have the time or budget for that, which is where supplements come in handy,” she says. She personally aims for 500 mg combined of EPA and DHA per day, which she achieves by eating fish at least once a week as well as taking a lower-dose fish oil supplement.
Shapiro says salmon, mackerel, sardines, herring, and anchovies are all great sources of omega-3s. If you don’t eat fish, the National Institutes of Health (NIH) recommends reaching for nuts and seeds like chia, flax, and walnuts, or opting for foods fortified with omega-3s (like certain brands of milk, eggs, and juice).
Fish oil and krill oil both offer up EPA and DHA, but they have some differences in their source and potential benefits, Manaker says. “Fish oil is derived from the tissues of oily fish such as salmon, mackerel, and sardines, while krill oil comes from tiny crustaceans called krill,” she says. Your body may absorb the omega-3s from krill more easily than those from fish oil, Shapiro adds.
In addition to the EPA and DHA, krill oil has a naturally occurring antioxidant known as astaxanthin, which gives it a red color (plus potential additional benefits for health), Manaker says. However, she says krill oil products tend to be more expensive than fish oil, so it might not be as accessible an option.
Just like vegan collagen, there are vegan subs for fish oil supplements. “These supplements are typically made from marine algae, which is actually where fish get their omega-3 fatty acids in the first place,” says Manaker, and they can be a great alternative for folks who don’t like or cannot eat fish. You can get DHA and EPA from these supplements just like you can from fish oil. A small, older study found that the DHA in algae oil supplements was about as bioavailable as cooked fish.
If you take fish oil supplements, you should take them every day at the same time to maintain consistent levels of omega-3s in your system, says Shapiro. “It’s generally recommended to take with meals in order to enhance absorption and reduce any potential GI discomfort,” she adds. “Stay hydrated and drink plenty of water to also aid in digestion and absorption.”
If you and your health care provider decide that a fish oil supplement is right and safe for you, there are a few things to look out for to ensure you’re taking a quality option. Experts say that the best fish oil supplements have 500 to 2,000 mg of omega-3s per serving—with specific, clearly labeled amounts of EPA and DHA—and have been independently tested by a third party for purity and quality. Here are some more features to look for on the label of your fish oil of choice:
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