11 best omega 3 supplements (and why you probably should be taking one)
You've probably taken omega 3 supplements at some point in your life, or you may be looking to add them to your health and wellness repertoire. But what exactly is omega 3 and why it so beneficial to our wellbeing?
“Omega 3 fats are long chain, polyunsaturated fats that are important to our health and wellbeing,” says says nutritionist Rhian Stephenson, founder of Artah Health. “There are different types of omega 3s, and the most important for our health are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), as well as alpha-linolenic acid (ALA). They're referred to as our 'essential' fatty acids because our bodies aren't able to produce them, so they must come from our diet. Fish oil is the best source of omega 3 fats.”
We need adequate levels of all three to ensure that we have sufficient omega 3 levels, says Katherine Corsan, a digestive health nutritionist and founder of Sheer Nutrition. “Think of it like a bag of flour that can be converted into various dishes, such as bread, muffins or cake,” she explains. “If the baseline 'ingredient' isn't available, then nothing else will follow.”
Best omega 3 supplements at a glance:
Why is omega 3 good for you?
Both Katherine and Rhian extol the health benefits of omega 3, pointing out that omega 3 fatty acids are critical to the function and structure of the membrane of every cell in our body. “The amount of omega 3 that makes it into the cell membrane can influence how each individual cell functions and communicates with other cells, ultimately affecting how well you function overall,” says Katherine.
“EPA and DHA are found in higher concentration in our eyes, brain, and reproductive system, and are also essential for the health of our hormones, skin, immune system, cardiovascular system, nervous system/ and are also thought to lower our risk of cancer and heart disease,” adds Rhian. “They have anti-inflammatory activity and as such, are beneficial for reducing inflammation. They're particularly important for fertility and pregnancy; during pregnancy, studies have shown that it can reduce risk of preeclampsia by up to 25%, help prevent preterm labour, improve birth weight, and support maternal mood. In addition, DHA is essential for foetal cognitive development and vision.”
‘Tis the season to supercharge your immune system…
What are the best dietary sources of omega 3?
As Rhian explains: “Eating fish is the best way to get omega 3s. When thinking about omega 3 sources, think of the acronym SMASH:
- Sardines
- Mackerel
- Anchovies
- Salmon
- Herring
These have the highest concentrations of EPA and DHA.”
Some species of white fish and shellfish can be source of omega 3 – including sea bass, turbot, halibut, sea bream, oysters and mussels – but at lower levels than the oily fish mentioned above.
The best vegan sources include flaxseeds/flaxseed oil, chia, walnuts, algae, and in smaller amounts, avocado, leafy green vegetables, edamame beans, seeds and other nuts. Rhian explains that DHA and EPA are found in the animal foods above, while alpha linoleic acid (ALA) is the omega 3 found in plant foods which can be converted into EPA and DHA, but she specifies that it's hard “to get adequate omega 3 on a vegan diet because only around 8% of dietary ALA is converted into EPA and 5% into DHA, so it can be quite difficult to get an optimal amount of EPA/DHA from plants alone.”
How much omega 3 do you need?
According to NHS England, most of us should have more fish in our diet, including more oily fish like the ones listed above, and we should be eating at least two portions of fish (including one of oily fish). If you're pregnant or breastfeeding, the advice may be different, so always speak to your GP.
“The National Health Institutes recommends getting around 1.5 grams of omega 3 per day,” adds Rhian, “so unless you're eating daily servings of SMASH fish it can be difficult.” One 2016 global study also found that many people in the UK aren't getting enough omega 3s, as along with the US, the UK was found to be one of the the countries with the lowest levels. That's where supplements can play their part. But as Katherine points out, “the dose required varies greatly depending on the needs of the person taking it. This is where the advice of a nutritionist who understands what you eat personally, and your individual reason for taking an omega 3 supplement, can be helpful. The right omega 3 supplement used in the right way, at the right time, and the right dose can be very beneficial.”
Which are the best omega 3 supplements?
Best responsibly-sourced fish oil supplement
Wild Nutrition Pure Strength Omega 3 Supplement
These supplements supporting brain function, heart health and eye health contain 800mg of EPA and 400mg DHA using MSC certified, sustainable Alaskan pollock. As is the case with all Wild Nutrition supplements, purity and freshness is the name of the game with Pure Strength Omega 3, with the fish oils cold extracted and free of contaminants such as PCBs and heavy metals.
Best multivitamin omega 3
Seven Seas Omega-3 & Multivitamins Woman Duopack
For a two-in-one solution, this pack from Seven Seas combines a multivitamin with an omega 3 capsule. The multivitamin is specifically formulated for women, packing in biotin for energy release and iron to help combat tiredness and fatigue. Overall, there's 22 vitamins and minerals, including vitamin B12 and vitamin C, to help boost everything from your heart health to your immune system.
Best liquid omega 3
Moller’s Omega 3 Cod Liver Oil
Liquid omega 3 fatty acid supplements are ideal if you struggle to take capsules, and this cod liver oil from Moller's comes in various flavours, including lemon, apple and tutti frutti (an added bonus if you can't stand that fishy taste). The cod liver oil is sourced from Arctic cod from an MSC-certified fishery in Lofoten, Norway, and there's added nutrients from vitamin A, vitamin E and vitamin D, which support our cells, skin and immune system. You only need a tablespoon a day of this high strength formula to meet your omega 3 requirements.
Best super strength omega 3 supplement
Artah's high dose omegas supplement contains 2000mg concentrated fish oil – 1000mg EPA and 500mg DHA, the most potent in this list – and is sustainably sourced from wild anchovies and certified Friend of the Sea. The soft gels are easily swallowed and gentle on your stomach – take 1-2 per day – and there's no unpleasant odour or aftertaste. Highly recommended by team GLAMOUR.
%2520COPY.jpg)
Best affordable fish oil supplements
Vitabiotics Ultra Omega-3 Fish Oils Capsules
These highly-rated supplements contain 355mg EPA and 235mg DHA, plus added vitamin E which, like the omega 3 essential fatty acids, contributes to cell maintenance by protecting from oxidative stress. Plus, these capsules are responsibly sourced from ‘sustainable fisheries in highly regulated environments’.
Best top-rated omega 3 supplement
With thousands of five-star ratings on Amazon and an overall rating of 4.6 from over 17,000 reviews, these omega 3 supplements are some of the highest-rated on the market RN, and are naturally sourced off the Peruvian coast. Many customers saw beneficial effects after consumption, including improved skin health and reduced joint pain. Reviews also praise how easy the tablets are to swallow, too.
Best value for money omega 3 supplements
Zipvit Super Strength Omega 3 Fish Oil
We're impressed by the high levels of fish oil in these supplements at such an affordable price point: 660mg EPA and 440mg DHA, the third most potent in this list, and for 120 tablets (which is a two month's supply), this product is great value for under £10. The capsules are made using responsibly sourced fish oil which is distilled to remove any impurities. Customers mention ‘the odd fishy burp!’, but say this is to be expected with such high-dose fish oil.
Best chewable omega 3 supplements
Equazen Omega 3 & Omega 6 Capsules
If you prefer your supplements to masquerade as tasty sweets, look no further than these strawberry-flavoured omega 3 and omega 6 gummies. Equazen only use high-quality ingredients and sustainable sources of oily fish, with independent testing to ensure the oils comply with purity regulations. Keep an eye on the recommended dose, which is 6 chews per days for the first 12 weeks, then 2 chews daily after that.
%2520COPY.jpg)
Best tasting omega 3
You wouldn't know you're taking a fish-based supplement with this Nordic Naturals liquid, with a pleasant lemon flavour and no peculiar aftertaste or fishy burps! All of the omega 3 fish oils from Nordic Naturals – who are known for their sustainable and ethical practices – come in the triglyceride molecular formulation (naturally found in fish) for optimal absorption.
Best vegan omega 3 supplements
Wellology Vegan Omega 3 Fermented Algae Oil
If you adopt a plant-based diet, look no further than these marine algae tablets – ‘nature's source of DHA and EPA' – which provide a vegetarian alternative to fish oil, krill oil and cod liver oil. These are made using a fermentation process which is healthy, environmentally-friendly and free of allergens, mercury and pollutants.
Best branded omega 3
Bulk Super Strength Omega 3 Softgels
Ideal for stocking up on supplements while you're re-buying your favourite brand of protein powder, Bulk's omega 3 softgels contain 330mg EPA and 220mg DHA, plus antioxidant tocopherol (vitamin E). Customers rave about how easy to swallow the softgel capsules are, and some say it's helped ease the stiffness in their joints.
