5 Best Omega-3 Supplements
Best source of omega-3 fatty acids
Fish oil is among the best sources of the essential omega-3 fatty acids EPA and DHA. And it is also more economical than algae oil and krill oil. All fish oil in our range
Vegan source of the fish oil fatty acids
Algae oil contains the same omega-3 fats as fish oil, but has the advantage of being suitable for vegetarians and vegans. However, it is less beneficial per amount of omega-3 than fish oil.
Very powerful omega-3 form
Crill oil contains the omega-3 fatty acids EPA and DHA in the form of phospholipids. This form is even more absorbable and effective than fish oil.
Other Omega-3 supplements
Not only flaxseed oil contains alpha-linolenic acid. Many plants/seeds contain alpha-linolenic acid. Here you will therefore find other sources of alpha-linolenic acid (the omega-3 form in flaxseed oil).
Best known vegetarian omega-3 source
Linseed oil contains the omega-3 fatty acid alpha-linolenic acid. From this, the body itself can produce EPA and DHA to a limited extent.
Top 6 Omega-3 products
- 425 mg EPA and 270 mg DHA per capsule
- 75% omega-3 fatty acids
- Pure highly concentrated fish oil from wild Alaskan fish
- 650 mg omega-3 per softgel
- 210 mg DHA, 70 mg EPA per capsule
- Packaging 100% plastic free
- Contains 590 mg of Antarctic krill oil per softgel
- Omega-3 fatty acids in highly absorbable phospholipid form
- Contains 520 mg of vegetable alpha-linolenic acid (omega-3) per softgel
- Cold pressed
- Most superior quality
- Cold pressed in the absence of oxygen
Buy the best Omega-3 supplements here. An overview of the most important omega-3 sources. Or read more about:
Key points about Omega-3 supplements
- EPA & DHA are the active forms – these fatty acids are used directly by the body, unlike ALA which first needs to be converted.
- Different sources, each with their advantages – fish oil is affordable and effective, krill oil is better absorbed, and algae oil is a sustainable plant-based alternative.
- Recommended dosage – at least 250 mg EPA + DHA per day for adults; pregnant women and breastfeeding women need an additional 200 mg of DHA.
- Quality and purity are crucial – choose supplements that are free from heavy metals, fresh, and come from reliable brands with clear certification.
- Use consistently for optimal effect – omega-3 builds up gradually in the body; take it daily with a meal to improve absorption and prevent reflux.
Where can omega-3 fatty acids be found?
Omega-3 fatty acids are present in both animal and plant sources:
Rich in EPA and DHA (directly usable forms):
- Fatty fish: salmon, mackerel, herring, sardines, anchovies
- Fish oil and cod liver oil
- Krill oil
- Algae oil (plant-based source, especially suitable for vegetarians/vegans)
Rich in ALA (must be partially converted into EPA/DHA in the body):
- Flaxseed and flaxseed oil
- Chia seeds
- Walnuts
- Hemp seeds
- Rapeseed oil (canola oil)
Important to know: Animal sources provide EPA and DHA directly, which your body can use without conversion loss. Plant sources mainly provide ALA, of which only a small portion (usually less than 10%) is converted into EPA and DHA.
What is omega-3 good for?
Omega-3 fatty acids are important for the proper functioning of several body systems:
Brain & Memory
- DHA supports normal brain function – important for cognitive performance and memory (250 mg/day)
- Crucial during pregnancy – DHA contributes to the normal brain development of your baby (extra 200 mg/day)
Eyesight
- DHA keeps your eyes healthy – supports normal vision (250 mg/day)
- Important for babies – DHA supports normal eye development during pregnancy and breastfeeding (extra 200 mg/day)
Heart & Blood Vessels
- EPA and DHA support your heart – contribute to normal heart function (250 mg/day)
- ALA helps your cholesterol – contributes to maintaining normal blood cholesterol levels (2 g/day)
Practical tip: You can get enough omega-3 by eating 2–3 servings of fatty fish per week. Not a fish eater? Then a supplement providing 250–500 mg of EPA/DHA per day can be a convenient alternative.
Legal information: The above claims are approved by EFSA (European Food Safety Authority) and apply at the mentioned dosages.
How much omega-3 per day?
The recommended daily intake of omega-3 depends on your life stage and situation:
| Group | EPA + DHA | ALA |
|---|---|---|
| Adults (general) | 250 mg/day | 2 g/day* |
| Pregnant women | 450 mg/day (250 + 200 extra DHA) | 2 g/day* |
| Breastfeeding | 450 mg/day (250 + 200 extra DHA) | 2 g/day* |
| Children aged 2–18 | No official EFSA guideline | No official EFSA guideline |
Practical translation
- 250 mg EPA/DHA = 1 serving of salmon (100 g) or 2–3 fish oil capsules
- 2 grams ALA = 1 tablespoon of flaxseed oil or 30 grams of walnuts
- Extra DHA during pregnancy = another 1–2 fish oil capsules or an algae oil supplement
Simple rule of thumb: Eat fatty fish (salmon, mackerel, herring) twice a week and you’re covered. Not a fish eater? Then take 1–2 fish oil capsules per day (check the label for EPA/DHA content).
What is omega-3?
Omega-3 fatty acids are essential polyunsaturated fatty acids that your body cannot produce on its own. You need to obtain them through food.
The three main types
| Type | Full name | Main sources |
|---|---|---|
| EPA | Eicosapentaenoic acid | Fatty fish, fish oil animal |
| DHA | Docosahexaenoic acid | Fatty fish, fish oil, algae oil animal plant-based |
| ALA | Alpha-linolenic acid | Flaxseed, walnuts, chia seeds plant-based |
Which omega-3 is best?
Effectiveness by type
EPA and DHA are directly usable by your body without conversion. This makes them much more effective than ALA, of which only 5–10% is converted into the active forms EPA and DHA. For optimal health benefits, EPA and DHA are therefore the best choice.
Comparing sources
Fish oil is the most popular choice, with a high EPA/DHA content of 30–60%. It is proven effective, affordable, and widely available. The downside is its characteristic fishy smell and the fact that it’s not suitable for vegetarians.
Krill oil has an average EPA/DHA content of 20–30% but is absorbed better by the body. It has less of a fishy smell and contains the antioxidant astaxanthin. However, it is more expensive than regular fish oil.
Algae oil is the plant-based option with a high DHA content of 40–50%. It’s sustainable, has no fishy smell, and is suitable for vegetarians and vegans. The downsides are the higher price and the fact that many algae oil supplements contain only DHA without EPA.
Which one to choose?
For most people, a fish oil supplement containing both EPA and DHA is the best choice because of its proven effectiveness and affordability. Vegetarians and vegans are best off choosing algae oil supplements. For those with a sensitive stomach, krill oil or algae oil are better tolerated. Pregnant women mainly need DHA and can use either fish oil or algae oil. For people on a limited budget, regular fish oil capsules are the most cost-effective option.
Others also viewed:
Omega-3 Frequently Asked Questions
When should you take omega-3?
Omega-3 supplements are best taken during or after a meal for optimal absorption. The time of day doesn’t matter— choose a moment you can easily remember.
How much omega-3 is in salmon?
100 grams of salmon contains about 1–2 grams of omega-3 fatty acids, of which approximately 0.8–1.5 grams are EPA and DHA. Wild-caught salmon generally contains slightly more omega-3 than farmed salmon.
How much omega-3 during pregnancy?
Pregnant women need 450 mg of EPA and DHA per day: 250 mg for overall health plus 200 mg of additional DHA for the baby’s normal brain development.
How quickly does omega-3 work?
Omega-3 has a cumulative effect. You may notice the first effects after 2–4 weeks, but for optimal results, you need consistent use for 2–3 months to bring your body’s omega-3 levels up to balance.
What are the signs of an omega-3 deficiency?
An omega-3 deficiency has no specific symptoms. Only a blood test can accurately determine your omega-3 status. General signs may include dry skin, fatigue, or concentration issues, but these can have many causes.
How do you test for an omega-3 deficiency?
You can test for an omega-3 deficiency with a blood test that measures the omega-3 index. This test determines the percentage of EPA and DHA in your red blood cells. A value above 8% is considered optimal.
What are the side effects of omega-3?
Omega-3 supplements are generally safe. Mild side effects may include a fishy smell, burping, stomach discomfort, or loose stools. These usually disappear when the supplement is taken with food.
Which type of omega-3 is best?
EPA and DHA from fish oil or algae oil are the most effective because they are directly usable. ALA from plant sources is only converted into EPA and DHA at a rate of 5–10%, making it less efficient.
What should you look for in omega-3 supplements?
Check the amount of EPA and DHA per capsule, purity (no heavy metals), freshness (production and expiry date), and certification from a trusted brand. Choose supplements in dark packaging to prevent oxidation.
How long can you take omega-3?
Omega-3 supplements can be taken safely for long periods. There are no known adverse effects from years of use within recommended doses. Omega-3 fatty acids are essential nutrients your body continuously needs.
Is omega-3 really necessary?
Omega-3 fatty acids are essential because your body can’t produce them itself. If you eat fatty fish at least twice a week, you’ll get enough. If not, a supplement providing 250 mg of EPA and DHA per day can be helpful.
Is omega-3 better than omega-6?
Both omega-3 and omega-6 are essential, but maintaining balance is important. The Western diet typically contains too much omega-6 and too little omega-3. A good ratio is around 1:4 to 1:10 (omega-3:omega-6).
Are omega-3 and fish oil the same?
Fish oil contains omega-3 fatty acids, but they’re not the same thing. Fish oil consists of about 30–60% omega-3 (EPA and DHA); the rest are other fats. Omega-3 is therefore a component of fish oil, not the entire product.
Can omega-3 lower blood pressure?
There are no EFSA-approved claims about omega-3 and blood pressure. EPA and DHA contribute to normal heart function at 250 mg per day, but specific blood-pressure-lowering effects have not been scientifically proven according to EFSA standards.
Does omega-3 affect cholesterol?
Only ALA (alpha-linolenic acid) has an EFSA-approved claim: ALA contributes to maintaining normal blood cholesterol levels at an intake of 2 grams per day. There are no recognized cholesterol claims for EPA and DHA.
Written by: Wouter Olthof
Reviewed by: Liesbeth Thoen
Updated on: 5 october 2025