Key takeaways
Omega-3 fatty acids are essential nutrients that support brain, heart, and immune function.
While plant-based ALA is beneficial, marine sources like fish, krill, and algae oil provide EPA and DHA, which your body can use directly.
Look for the natural triglyceride (TG) form for better absorption and fewer “fishy burps,” and verify the actual amount of EPA and DHA rather than just total oil volume.
Omega-3 fatty acids are well-studied for their supporting role in brain, heart, and immune health. While omega-3s are found in foods such as fatty fish, flaxseeds, walnuts, and certain fortified foods, dietary intake data suggest many people consume less than recommended levels. According to an analysis of National Health and Nutrition Examination Survey (NHANES) data, 68% of adults and 95% of children have intake below recommended levels.1
To fill nutrient gaps, many people take omega-3 supplements, such as fish oil, krill oil, or algae oil. Let’s take a look at how different supplements stack up and what to consider when shopping for the best fish oil or other omega-3 supplement.
Omega-3 fatty acids are essential polyunsaturated fatty acids (PUFAs) that have to be acquired through food or supplements. Omega-3s integrate into cell membranes throughout your body, helping to support cellular function and brain, heart, and immune health.There are three main forms of omega-3s: ALA, EPA, and DHA.
Omega-3 supplements often contain both EPA and DHA forms, each with distinct benefits.
EPA tends to circulate in the blood and supports a balanced, normal immune response and healthy circulation3. EPA has been extensively studied for cardiovascular health and vascular function, making it a popular choice for those looking for the best omega-3 for heart health4. EPA is also being studied for its ability to help support emotional well-being 5.
DHA has a more structural function. It concentrates in tissues, particularly in the brain and retina. As a building block, DHA helps maintain the membranes of brain cells to support normal cognitive health6.
There are three primary kinds of omega-3 supplements, each with its own advantages and potential trade-offs.
Fish oil is the most common omega-3 supplement. It’s typically extracted from cold-water marine species such as anchovies, sardines, mackerel, and salmon. Fish oil contains a high concentration of EPA and DHA and has been extensively studied. The primary drawbacks are its vulnerability to oxidation (which can reduce product quality if not properly processed and stored), potential for GI side effects (“fishy burps”), and ecological impact on fisheries. However, the best fish oil supplements address these concerns in various ways (more on this later).
Krill are small crustaceans living in the Antarctic Ocean. They store EPA and DHA in a different structure that some studies suggest may offer good bioavailability7. Krill oil also contains an antioxidant that helps protect it from oxidation. The primary trade-offs with krill oil are its higher cost, lower total concentration of EPA and DHA per softgel, and potential allergens for individuals with shellfish sensitivities.
There are some common factors that everyone can consider when it comes to choosing an omega-3 supplement:
Many supplements advertise “1,200 mg fish oil” on the front label, but a closer look at the ingredients often reveals a much lower concentration of EPA and DHA. The rest are other naturally occurring fatty acids and lipids that may not share the same health benefits.
Fish oil comes in different forms depending on how it’s manufactured. Triglyceride (TG)—the natural form—and re-esterified Triglyceride (rTG) are well-absorbed8. The Ethyl Ester (EE) form has different bioavailability characteristics (absorption improves when taken with high-fat foods) and different stability properties than the TG form8. Each form has different properties that may affect product freshness and digestibility. If the label simply lists “fish oil concentrate” without specifying the molecular form, it’s most likely EE.
The best fish oil supplements take steps to ensure quality, safety, and sustainability. Look for seals such as ®, which verify label accuracy and that the product has been tested for a range of contaminants and banned substances. Other certifications, such as ® (FOS), ensure that the oil is sourced from highly regulated, sustainable fisheries. (IFOS™) is the leading third-party program for testing fish oils for omega-3 strength, contaminants, and freshness.
So, what is a good omega-3 supplement dosage? The US Department of Health and Human Services Dietary Guidelines for Americans recommend at least 8 ounces of seafood per week, or 250 to 500 mg of EPA and DHA daily, while the American Heart Association recommends two servings of oily fish per week, which would provide approximately 500 mg of EPA and DHA daily9,10. When you’re comparing fish oil supplements, remember that you’re not looking for the overall amount of fish oil, but the specific amounts of EPA and DHA.
AG Omega3 provides concentrated EPA and DHA omega-3 fatty acids to support healthy brain function, memory, cardiovascular health, and everyday immune resilience. It provides 1,125 mg of EPA and 875 mg of DHA in their naturally occurring triglyceride form for enhanced absorption and minimal GI discomfort or fish burps.
Sourced from high-quality, wild-caught fish, AG Omega3 is NSF Certified for Sport, International Fish Oil Standards (IFOS™) compliant, and Friend of the Sea certified—ensuring that our product is tested for contaminants and is sustainably sourced. Try AG Omega3 today.
Algae oil primarily comes from marine microalgae that are actually cultivated on land in highly controlled fermentation tanks. In nature, algae are the direct source of EPA and DHA for fish. Algae oil is bioavailable, sustainable, and vegan-friendly. While algae oil traditionally contained only DHA, modern strains deliver EPA as well. While algae oil won’t cause fishy burps and is free of possible ocean pollutants, it tends to be more expensive due to its manufacturing process.