The Best Fish Oil

Buying Guide

Supplements can be a huge help if you’re looking to improve your diet, but the sheer number of capsules, liquids and tablets on the market is overwhelming. Newbies won’t know where to begin, and even wellness buffs have trouble keeping up. However, there’s one surefire supplement that can improve your health: fish oil.

Unlike many other supplements, there’s plenty of hard evidence that fish oil can improve your health and quality of life. Taking fish oil supplements for six months can reduce your risk of major cardiac events (like heart attacks), and they might help lower your blood pressure. Fish oil can also reduce inflammation and pain in patients with rheumatoid arthritis.

Fish oil supplements contain a combination of DHA and EPA, two essential Omega-3 fatty acids. They work in tandem to keep your body’s cells happily humming along. The Center for Disease Control recommends consuming about 1 gram to 1.5 grams of Omega-3s every day. It’s hard to reach that amount from food alone, so supplements are a must.

“Around 30% of fish oil is made up of omega-3s, while the remaining 70% is made up of other fats,” says Dr. Niket Sonpal, a physician in New York City. “What’s more, fish oil usually contains some vitamin A and D.”

Most fish oil supplements come in capsule form. (You can also buy liquid fish oil supplements, but they’re a tough sell if you aren’t a fan of fishy flavors.) They contain enough DHA and EPA to meet your daily requirements, but you’ll need to take two or three capsules per day to meet that goal. Many of these capsules add a little bit of flavoring or add coatings to the capsule shell to prevent “fish burps,” a common side effect.

Sonpal also recommends looking for a fish oil supplement that has a sustainability certification, such as from the Marine Stewardship Council (MSC) or the Environmental Defense Fund.

As for taking your supplements regularly, he suggests using them by the “Best by” date, and to never take a capsule that smells funky or rancid.

Adding fish oil to your diet is a safe, easy way to improve your overall health. Check out our Tips & Advice to determine which fish oil supplement is the best match for you.

• Fish oil supplements add Omega-3 fats to your diet. The two most common omega-3 fats in fish oil supplements are DHA and EPA. These fats work together to keep your body’s cells happy, especially the cells in your eyes and the ones involved in your cardiovascular system. You should always check with your doctor before adding any supplements to your diet, but some research suggests that fish oil may reduce your risk of heart disease and reduce the painful inflammation associated with certain medical conditions. 
• The ratio of DHA to EPA varies from one supplement to the next. For example, one brand may contain 1200 mg of EPA and 900 mg of DHA. Dr. Tobias Omega-3 Fish Oil capsules have 800 mg of EPA and 600 mg of DHA per serving. The Center for Disease Control recommends consuming about 1 gram to 1.5 grams of Omega-3s every day. You might need to try different supplements with different ratios of DHA and EPA to find your body’s fish oil “happy zone.”
• “Fish burps” are the most common complaint about fish oil supplements. If the capsule disintegrates before it reaches your stomach, you can burp up an unpleasant, fishy aftertaste. Some supplements, like Arazo Nutrition Triple Strength Burpless Fish Oil Capsules, add another flavor (like lemon) to mask the fishy taste. Others, like Dr. Tobias Omega-3 Fish Oil, add a special coating to their capsules to prevent them from breaking down too early. If you really hate the taste of fish, check out what steps your supplement takes to prevent “fish burps.”
• Larger fish oil capsules contain more Omega-3s, so you won’t have to take as many doses per day. However, fish oil supplements won’t do you much good if the capsules are too tough for you to swallow. Some softgels are about an inch long, while other options are a bit shorter and thicker. Look for descriptions of the capsule size before you buy.
• Fish oil supplements can cause some side effects when you begin taking them. You might notice an upset stomach or bad breath. Take your supplements with a large meal and start at a low dose to reduce your risk of side effects.
• Look at the dosing instructions for your fish oil supplement before you commit. If you’re forgetful about taking pills, a twice-daily dose at breakfast and dinner might be a better idea than taking a supplement three times a day. You’ll need to take three capsules per day to benefit from Arazo Nutrition Triple Strength Burpless Fish Oil Capsules, but other options only require two capsules every day.
• Take a look at the number of pills per bottle when you’re checking out the serving sizes. This will help you determine how long each bottle will last, which is helpful if you’re on a budget. A bottle of Dr. Tobias Omega-3 Fish Oil will last you just over a month. Another brand provides more than two months of fish oil supplements.