Best omega-3 supplements 2024, tried and tested
Good Food has tested and reviewed a variety of omega-3 supplements to help you find the best options for supporting heart, brain, and overall health
We’ve tried and tested some of the leading omega-3 products on the marketplace. This popular dietary supplement is one where quality, purity and dosage matter. Read on to discover a product that may suit you best.
Omega-3 is a fatty acid, that is classed ‘essential’ because the body cannot make it, this means we must obtain these fats from the food we eat or from a supplement.
Getting enough omega-3 from your diet is important for your overall health, and nutritionists generally recommend increasing the intake of omega-3-rich foods like oily fish (salmon, mackerel and sardines) as well as plant sources such as flaxseed and chia seeds. But if you're considering a supplement, read on to find which brands we tested. There's also more information below on what omega-3 fats are, who might benefit from using an omega-3 supplement and who shouldn't take omega-3 supplements.
Why we need omega-3?
Omega-3 plays important roles in the body, as well as being good for the heart, these fats are present in the membranes of every cell and are vital for the development of the brain and the retina in the eye.
Find out more about the top 10 sources for omega-3.
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Best omega-3 supplements at a glance
Capsules/softgels
- Best omega-3 softgels: WeightWorld Omega-3 2000mg fish oil, £17.99
- Runner up omega-3 softgels: Vitabright Omega-3 2000mg fish oil, £25.99
- Best omega-3 for pescatarians: California Gold Nutrition Omega-3 Premium fish oil, £12.20
- Best omega-3 for vegans: Together Health Omega-3 – Algae Vegan Source, £11.19
- Runner up omega-3 for vegans: BioCare Vegan Omega-3 (Algal DHA and EPA), £24.64
- Best ethical omega-3: Wild Nutrition Pure Strength Omega-3, £28
- Best omega-3 for easy swallowing: Vitl Omega-3, £10.99
- Best budget omega-3: Holland & Barrett Omega-3 fish oil 1500mg, £15.99
- Runner up budget omega-3: Superdrug Omega-3 fish oil 1000mg, £10.99
Gummies
- Best omega-3 gummies: Novomins Omega 3-6-9 vegan gummies, £13.49
- Runner up omega-3 gummies: Maxmedix Omega 3-6-9 gummies for kids, £15.29
Jump to section:
- Best omega-3 supplements to buy 2024
- What are omega-3 fats?
- What should I look for on the label?
- What is the difference between a capsule and a softgel?
- How to use omega-3 supplements safely
- Who might benefit from using an omega-3 supplement?
- Who shouldn't take omega-3 supplements?
- Is it possible to take too much omega-3?
- What we looked for in omega-3 supplements?
- How to choose an omega-3 supplement
Best omega-3 supplements to buy 2024
Omega-3 capsules/softgels
WeightWorld Omega-3 2000mg fish oil
Available from Amazon (£17.99), WeightWorld (£19.19)
Best omega-3 softgels
Price per day: 16p
Star rating: 4.5/5
High-quality fish oils are expensive, but this product offers good value for money and has a high level of EPA/DHA from sustainably sourced wild anchovies. Our testers found these small soft gels easy to swallow, the oils they contain are distilled and contaminant-free and the product has a 90-day money back guarantee.
Available from:
Vitabright Omega-3 2000mg fish oil
Available from Amazon (£25.99), Vitabright (£27.99), Superdrug (£27.99)
Runner up omega-3 softgels
Price per day: 19p
Star rating: 4.5/5
A capsule product similar to the one above, this offers high levels of EPA/DHA. The product has been molecularly distilled and filtered to remove contaminants and uses no filler oils or bulking agents. The fish oil is sustainably sourced ‘from several oceans’.
Available from:
California Gold Nutrition Omega 3 premium fish oil
Available from iHerb (£11.04)
Best omega-3 for pescatarians
Price per day: 23p
Star rating: 4.5/5
These softgels are made with gelatin sourced from fish (tilapia) rather than a bovine or porcine equivalent, the oils are distilled for purity and sourced from named varieties of fish. However, our testers found the size of the softgels large and a little difficult to swallow.
Available from:
Together Health Omega 3 – Algae Vegan Source
Available from Bodykind (£11.19), Superdrug (£11.19), Holland & Barrett (£13.99)
Best omega-3 for vegans
Price per day: 47p
Star rating: 4.5/5
Free from artificial additives and preservatives, and manufactured with the environment in mind, these vegan softgels are sustainably sourced and independently tested. They come from algal oil, which is considered to be a concentrated source of omega-3, especially DHA. Our testers found them easy to take with no unpleasant aftertaste.
Available from:
BioCare vegan omega-3
Available from Revital (£24.64), Amazon (£26.09), BioCare (£28.99)
Runner up omega-3 for vegans
Price per day: 97p
Star rating: 4/5
Vegan-friendly and sustainably sourced from micro-algae, which is considered environmentally friendly and unlikely to contain contaminants. This is one of the few products to provide a warning on the label about the risk of taking omega-3 in combination with anti-coagulant medication. Our testers found them easy to take although with a slight grassy smell.
Available from:
Wild Nutrition Pure Strength omega 3
Available from Revital (£28), Amazon (£35.15), Naturisimo (£37), Content Beauty (£37), BodyKind (£37)
Best ethical omega-3
Price per day: £1.23
Star rating: 4/5
This company uses high quality, natural ingredients, including sustainably sourced using Marine Stewardship Council-certified wild Alaskan pollock for these supplements. The suggested four small capsules a day provided the highest dose of all of the products tested but our testers found adherence to all four capsules difficult.
Available from:
Vitl omega-3
Available from Vitl (£10.99)
Best omega-3 for easy swallowing
Price per day: 25p
Star rating: 4/5
Certified by Friends of the Sea*, these small softgels are sustainably sourced. Our testers found them pleasant to take, easy to swallow with no discernible aftertaste.
*Friends of the Sea – international sustainable fisheries certification.
Available from:
Holland & Barrett omega-3 fish oil 1500mg
Available from Holland & Barrett (£15.99)
Best budget omega-3
Price per day: 15p
Star rating: 4/5
This was one of the most cost-effective of the products we tested. The label states that the product contains pure, contaminant-free fish oil. However, there was no information regarding the source of the fish or its sustainability.
Available from:
Superdrug omega-3 fish oil 1000mg
Available from Superdrug (£10.99)
Runner up budget omega-3
Price per day: 11p
Star rating: 3.5/5
The cheapest of the products tested. The label provides an illustration of the shape and size of the capsule which our testers found useful. However, there is no information about whether the oil is contaminant-free, the source of the fish or its sustainability.
Available from:
Omega-3 gummies
Novomins vegan omega 3-6-9 gummies
Available from Novomins (£13.49), Amazon (£16.19)
Best omega-3 gummies
Price per day: 67p
Star rating: 3.5/5
Our testers enjoyed the orange flavour and found adherence to the two gummies a day easy. This gelatine-free, vegan product contains ALA (a less active source of omega-3), plus 20mg of DHA (from an algal source) per gummy. This product is a combination of omega 3-6-9, although most western diets contribute sufficient levels of omega-6 and -9, making supplementation unnecessary.
Available from:
Maxmedix omega 3-6-9 gummies for kids
Available from Amazon (£15.29), WeightWorld (£15.99)
Runner up omega-3 gummies
Price per day: 27p
Star rating: 3.5/5
Inevitably higher in additives than some other formats, these gummies also have a high sugar content. Our testers weren’t overly keen on the fruit flavours but thought the bear shapes and sweet taste would appeal to children. This product contains ALA which is a less effective source of omega-3 and the product is a combination of omega 3-6-9. If your priority is to increase the omega-3 intake of your child, you may be better investing in an omega-3 supplement only. Suitable for children 3-12 years, but beware the high sugar content.
Available from:
What are omega-3 fatty acids?
This family of fats are made up of three main types, these include:
- Alpha-linolenic acid (ALA) – this is a short chain omega-3 fatty acid and is considered less active.
- Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – are long chain omega-3 fatty acids. We can make these in the body from ALA, however, this happens slowly and only in small amounts. These are considered more active and make the best choice when supplementing.
Nuts, seeds and their oils contain ALA, while fish, especially oily varieties like anchovies, sardines and herring, are rich in EPA and DHA. White fish, like pollock, as well as shellfish contribute long chain omega-3 fats, but at lower levels.
Stocks of some fish species are declining so it’s important to check the sustainability of the fish oil in your chosen product. Vegan omega-3 products are also available, some of these are made from micro-algae, these small plants are found in water and are the dietary source of these fats for fish.
Find out more about the various sources of omega-3 fatty acids.
What should I look for on the label?
Although a product may appear to be high-strength, for example claiming to contain “1000mg” or more, this may not equate to the amount of EPA/DHA per serving. This means it is important to check the breakdown on the label. Ideally look for a product that provides a daily dose of 450mg of EPA and DHA, combined. Most products require a minimum of two soft gels or capsules per day to achieve these levels.
Fish oils, are one supplement that you need to buy the best you can afford, this is because high quality, sustainable fish oil providing a good level of EPA/DHA are unlikely to be found at a low cost. Also check the label to ensure the product is free from contaminants.
What is the difference between a capsule and a softgel?
Omega-3 supplements are most commonly available as capsules or softgels. If you find swallowing supplements difficult you may be best suited to a softgel, as their name suggests these are softer than capsules owing to the addition of ingredients like glycerin. However, they may still be large in size, so check before you buy.
How to use omega-3 supplements safely
If you’ve been prescribed anti-coagulant medication, such as warfarin, check with your GP or healthcare provider before supplementing with omega-3 fatty acids. This is because omega-3 fats have an anti-clotting effect, similar to that of the medication you may be on and this may place you at an increased risk of bleeding.
It is best to take these supplements with a meal that contains fat, as this will aid absorption.
Who might benefit from using an omega-3 supplement?
Although it is generally better to get omega-3 from the food we eat, some people may benefit from taking a supplement. These include pregnant and breastfeeding parents, older adults and people who don’t eat seafood.
Who shouldn’t take omega-3 supplements?
- If you have an allergy to fish look for a vegan formulation.
- Omega-3 supplements may interact with certain prescribed medication so check with your GP before supplementing.
Is it possible to take too much omega-3?
Currently the UK Government has no specific recommendations for omega-3 intake, instead they advise us to eat two portions of fish per week, one of which should be an oily variety such as salmon, sardines or mackerel. A portion is considered to be 140g (cooked weight), this recommendation equates to an intake of about 450-500mg EPA and DHA (combined) per day.
Taking more than five grams of omega-3 daily may increase the chance and lengthen the time of bleeding. Other fish oil side effects include heartburn, loose stools, and possible nosebleeds.
What we looked for in the omega-3 supplements
All supplements were tested over a similar time period, with notes made according to the testing criteria. We included samples from a range of manufacturers offering a variety of formats including capsules, softgels and gummies and with a range of price points to accommodate a variety of budgets.
The key areas we assessed were as follows:
- Taste and texture: is the flavour pleasant? Is there any aftertaste?
- Source of omega-3: what is the source of omega-3: fish oil, cod liver oil, algal oil?
- Form of omega-3: is omega-3 provided in a form that is easy to take, less likely to cause side effects and supports absorption?
- Purity: has the product been independently tested so you can be assured that it is free from contaminants, such as heavy metals and toxins?
- Sustainability: is the product sourced from smaller species of fish or is it certified as sustainable?
- Nutrient profile: how much omega-3 is provided per daily dose?
- Additives: does the supplement contain filler oils or binding agents, additives such as preservatives, artificial sweeteners or colourings?
- Dietary requirements: does the product meet your dietary needs – is it vegan, gluten-free?
- Value for money: how does it compare to others on a cost-per-daily dose basis?
How to choose an omega-3 supplement
- Source wisely and buy from a reputable company
- Choose a formulation suitable for your age, gender and life-stage
- Check the product delivers an effective dose
- Check the product is free from contaminants, and subject to independent testing
- Check the product carries a batch number and expiry date
- Take only as directed on the label
- Omega-3 are highly perishable so avoid buying in bulk
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All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults.
Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances.
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