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While omega-3 fatty acids are all the rage, it may surprise some to know that our bodies don’t make them naturally, so we have to get our dose from food or supplementation. The best omega-3 supplements, it turns out, are often the best fish oil supplements. That’s because, while many foods are rich in omega-3 fatty acids, fish oil specifically contains two out of the three most popular sources of omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). (The third, alpha-linolenic acid (ALA), comes from plants.) “Supplementing with a quality fish oil can help you include more omega-3 fats in your diet which helps improve your immune response and overall health,” explains dietary supplement specialist and researcher Denise John, PhD. “It can affect our brain function, immune system, mood, focus, vision, inflammatory response, heart function, respiratory function, metabolic health, and more.”
Best Overall: Nordic Naturals Omega-3
Why We Love It: You’d be hard-pressed to find a nutritionist that doesn’t like Nordic Naturals Omega-3 supplements, thanks to the brand’s rigorous testing standards, ingredient balance, and clear transparency. It’s also the fish oil supplement Shapiro herself takes: “I love Nordic Naturals because they’re high-quality, third-party tested, and honestly the lemon capsules taste good,” she says. The fish oil is also in a triglyceride molecular form—how it’s naturally found in fish—which helps for optimal absorption. The brand also has chewables, liquids, gummies, and smaller soft gels so it’s easy to find a format that works best for you.
- Dose: 2 capsules
- Source of Omega 3s: Purified deep sea fish oil (from anchovies, sardines, mackerel, and herring)
- EPA and DHA per serving: 330mg EPA, 220mg DHA
- Form: Soft gel capsule
Best Vegan: Orlo Vegan DHA Omega 3 Supplement
Why We Love It: For those on a vegan or vegetarian diet, algae oil is a good plant-based source of the omega-3s EPA and DHA. “Orlo is an excellent brand for algae-based supplements,” says Shapiro. Orlo’s algae is grown in Iceland using geothermal energy and extracted through a process that doesn’t use any harmful chemicals so you can rest assured you’re getting an omega-3 supplement that’s free of toxins, mercury, and solvents. As an added bonus, if you typically struggle swallowing large “horse pills,” these are also on the smaller size and more manageable—the brand claims they’re up to 50% smaller than other brand’s gel capsules.
- Dose: 2 capsules
- Source of Omega 3s: Algae oil
- EPA and DHA per serving: 15mg EPA, 335mg DHA
- Form: Soft gel capsule
Best Liquid: Carlson Cod Liver Oil
Why We Love It: For a dose of animal-based omega-3 fatty acids as well as fat soluble vitamins A and D, registered dietician Meg Gerber, RD recommends cod liver oil. “Vitamin A is key for iron usage, immunity, gut healing, and thyroid health while vitamin D is important for immunity and bone health,” she says. Shapiro specifically likes Carlson Labs because they’re offerings are typically “well absorbed with guaranteed freshness.” There’s also tons of flavors to choose from—bubble gum, fruit splash, lemon, mixed berry, orange, and unflavored—so there’s one for everyone’s preference.
- Source of Omega 3s: Wild caught, sustainably sourced Norwegian Arctic cod
- EPA and DHA per serving: 1100mg total
- Form: Liquid
- Dose: One teaspoon