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Data from the National Center for Health Statistics shows that omega-3 supplements (specifically fish oil, which are the most common option) are the most popular supplement in the U.S. aside from multivitamins.

Considering the far-reaching effects good-for-you omega-3 fatty acids have throughout the body, this isn't exactly a surprise.*

Honestly, it feels like a bit of a no-brainer. What isn't quite so obvious, though, is which of the many (and we mean many) omega-3 supplements out there you should actually dub worthy of incorporating into your routine. 

There are a few crucial factors to consider when hunting for an omega-3 supplement that not only offers the daily dose of EPA and DHA you need to best support your unique health goals but that does so with a quality formula and sustainability and transparency in mind.

After all, these healthy fats are one of the most under-consumed nutrients in America.

Use this guide to get clear on what a top-notch product really looks like, as well as which popular options get the mbg stamp of approval. 

Best overall: mbg omega-3 potency+

Best for newbies: Pure Encapsulations O.N.E. Omega

Best budget: Nature Made Burp-Less Mini Omega-3

Best fish burp-free: NOW Foods Double Strength DHA-500

Best vegan: Truvani Omega-3 from Algae

Best cod liver oil: Big Bold Health Dutch Harbor Omega

Best Alaskan salmon oil: Perricone MD Omega 3

Best liquid fish oil: Metagenics OmegaGenics EPA-DHA 2400

Best liquid drops: Mary Ruth’s Vegan Omega-3 Liquid Drops

Best for heart: Wiley’s Finest Wild Alaskan Fish Oil

Best for vision: Doctor’s Best Natural Vision Enhancers

Best for immune health: Carlson Finest Norwegian Immune Omega

Best for joint support: Vthrive by The Vitamin Shoppe Omega-3 with Turmeric

Best for hair, skin, and nails: Douglas Laboratories Omega Beauty

Best with astaxanthin: Garden of Life Oceans 3 Beyond Omega-3

Best krill oil: Kori Krill Superior Omega-3 

Best omega-3-6-7-9 spectrum: Designs for Health OmegAvail Synergy

Best prenatal/postnatal omega-3: Needed Omega-3+ for Women

Best prenatal multi + omega-3 bundle: Rainbow Light Prenatal Daily Duo

Best for kids: Nordic Naturals Ultimate Omega Junior

Best for pets: Fera Pet Organics Fish Oil + Vitamin E

Wondering what it took to make this list of trusted supplement options?

Each had to fulfill a number of important criteria addressing factors like sourcing, potency, and transparency. 

Whether you want to better understand how we selected the supplements featured here or know what to consider when searching for another option on your own, mbg vice president of scientific affairs Ashley Jordan Ferira, Ph.D., RDN, recommends prioritizing the following:

The omega-3 fatty acids EPA and DHA, which are derived mostly from marine sources (and a few options from algae for strict vegans), are must-haves.

Whenever possible, it's important to choose a marine-based omega-3 supplement that features sustainably sourced, wild-caught, cold-water fish with a balanced amount of EPA-to-DHA fats.

Algal oils are naturally skewed DHA-heavy (and are lacking on the EPA front), so that's a trade-off to consider.

When it comes to the form of those omega-3s, triglyceride is the most bioavailable per the science to date.*

Ethyl ester products can also be worthwhile; just remember to take those supplements with a meal containing some fat for optimal absorption.*

We vetted and featured products with useful and clinically relevant levels (doses) of omega-3s.

We're interested in the total milligram or gram amount of EPA plus DHA (again, the active ingredients) here instead of the total fish oil or omega-3 concentrate amount listed on labels, which can appear misleadingly high.

Most of the supplements spotlighted here deliver at least 500 milligrams of EPA and DHA, which is the minimum evidence-based recommendation per the Academy of Nutrition and Dietetics and other entities.

It's the rough EPA plus DHA equivalent of two servings of oily fish consumed a week.

That said, many selections actually boast higher potencies, coming in at 1,000 milligrams and higher of combined EPA and DHA because the American Heart Association and collective science indicate greater cardioprotective and whole-body benefits at these 1 gram-plus levels.* (That's the omega-3 equivalent of eating a fish a day, by the way).

Reputable brands invest in the quality of their supplements, from the raw materials (the original fish or algal oil) to the finished product.

For fish oil, purity is of the utmost importance, so levels of heavy metals, dioxins, furans, and PCBs should be very low and competitive in the industry.

Low oxidation parameters are also important, since—as with any oil (including the olive oil you cook with)—rancidity can be an issue if quality-control parameters aren't top-notch. After all, fish oil isn't actually supposed to be fishy.

Fish species and country of origin also matter to us, as these factors illuminate a product's transparency and sustainability.

Brands that authenticate the fish species featured in their supplements (mindbodygreen's omega-3 potency+ does this via a third-party ORIVO certification) really go the extra mile here.

This rigorous level of evidence-based transparency is unique to the new school of supplements.

Omega-3 supplements with a lean list of "other ingredients" are ideal. We prefer plant-based antioxidants (such as rosemary) for natural preservation of fish oil, but tocopherols (vitamin E) are also often added for this purpose and are another good option.*

We also value products that limit or avoid unnecessary or synthetic fillers, dyes, flavors, and sweeteners.

In the case of mbg's omega-3 potency+, you'll find that organic lemon oil found its way into our ingredient list with intention.

This infusion of citrus fruit allows you to enjoy all the benefits of fish oil minus the fishy aftertaste.

We applaud other brands that also care about user experience since taste and fish burp are major deterrents reported by people who've unfortunately stopped taking their fish oil.

Despite well-known recommendations about eating fish regularly (again, the minimum is two 3.5-ounce servings of fish each week), very few people actually do so.

More than 90% of Americans fail to hit this beginner's benchmark.

Indeed, the average American adult only consumes about 86 milligrams of EPA plus DHA daily (and only about 1 ounce total of omega-3-rich fish per week).

A number of factors contribute to our lackluster fish consumption, from lack of access to fresh, quality seafood to concerns about sustainability to popular eating patterns such as veganism, suggesting that supplementing with those must-have omega-3s is likely a good idea for many of us.

Need more convincing? Research shows that omega-3s, particularly the EPA and DHA found in marine and algal sources, contribute to everything from cardiovascular health and cognition to healthy vision, perinatal support, joint mobility, and a well-balanced mood.*

And that's not all, either; these healthy fats have also been linked to bone health as well as robust immunity—that's thanks to their widespread antioxidant and anti-inflammatory properties.* (We highlight more benefits here if you're curious.)

Unless you're consistently putting fish on your plate throughout the week every week, you're probably not getting in the amounts of EPA and DHA that have been linked with positive health perks.*

Don't sweat it; you're far from the only one.

If you're not willing and able to up your intake of fatty fish, though, a high-quality omega-3 supplement is a simple addition to your daily routine that helps everything from your brain to your cardiovascular system to your bones get enough of these crucial fatty acids to function at their best.*

While this list captures our favorite options on the market, you can also use the criteria listed here to hunt for your own ideal omega-3 product.

As always, don't hesitate to reach out to your health care practitioner if you're considering adding a new supplement to your regimen, especially if you take certain medications or have specific health goals in mind. 

At mindbodygreen, our expert-vetted dietary supplement product selections and recommendations in the supplement space elevate quality, efficacy, innovation, and safety.

Our team ensures that each supplement product is thoughtfully formulated--from the active ingredients to those "Other ingredient" excipients too. We are highly preferential towards clean formulas that are plant-centric (and oftentimes vegan or vegetarian) as well as free of GMOs, gluten, soy, dairy, major food allergens, high-fructose corn syrup, artificial sweeteners, synthetic dyes, and more.

We include targeted supplement formulas with ingredients that are rooted in science, not only for their efficacy in supporting key areas of health, but for their effective dose (no sprinkling or fairy dusting) and bioavailability (absorption) too.

Overall, we recommend products with clean ingredients at efficacious doses in bioactive forms. Whenever possible, we celebrate and elevate plant-origin (i.e., plant-sourced) ingredients from a variety of botanicals.

Where relevant, we provide organic and vegan options for ingredients, as well as certified organic products. Environmentally friendly, sustainable packaging is strongly preferred but not the case across the board.

Ingredient source and innovation are top of mind for our critical reviews and selection of supplement products. We prioritize forward-thinking formulations and delivery formats that are genuinely helpful in transforming your health.

We value supplements with responsible claims that are backed by robust and the totality of evidence-based science--including mechanistic research and clinical studies--to demonstrate biological utility and safety for your nutrition and health.

We include supplement brands and products that prioritize quality. This includes robust manufaturing practices and comprehensive purity and potency testing.

This helps ensure that impurities are absent or kept to a minimum (trace levels intrinsic to the environment, for example) and that active ingredients are included at the doses they state on the label.

We value third-party testing and key certifications for the independent and incremental rigor they provide in confirming the quality of each product.

You can learn more about mindbodygreen supplements+ manufacturing and quality testing practices here: https://shop.mindbodygreen.com/pages/learn-more

Lauren Del Turco, CPT is a freelance health and wellness writer, editor, and content strategist who covers everything from nutrition to mental health to spirituality. Del Turco is also an ACE-certified personal trainer. She graduated from The College of New Jersey with a Bachelor of Arts in English and Creative Writing. When she’s not on deadline, you’ll find Del Turco hiking with her dogs, experimenting with new plant-based recipes, or curled up with a book and tea.

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