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5 Must-Have Omega-3 Supplements
Learn about the remarkable benefits of omega-3 fish oil for heart, brain, and overall health.
Fish oil consistently makes waves in the vast sea of health supplements.
Specifically, omega-3 fish oil holds a significant share, claiming its place among the top three most purchased supplements on the market.
The popularity of omega-3 supplements continues to surge with experts highlighting heart health support, enhanced cognitive function, and a multitude of overall wellness benefits.
Omega-3 Benefits
Omega-3s are fatty acids found in seafood and plants.
Also known as “good fats,” these essential nutrients play a vital role in supporting many important functions within the body.
For example, omega-3s contribute to heart health by helping to maintain healthy cholesterol levels and supporting healthy blood pressure.
They are also known to promote healthy brain function.
One review of multiple studies found that omega-3s may help slow down age-related cognitive decline.
Since the body cannot produce them on its own, it is important to include dietary sources of omega-3s, whether it is through the consumption of fish, nuts, plant oils, or from a high-quality supplement.
But there are a few important factors that go into making a quality supplement. Even something as basic as the type of fish — anchovy, salmon, or cod — can have a dramatic effect on the quality and effectiveness.
So, before diving into the world of omega-3 supplements, there are a few essential things you need to know. Not all omega-3 supplements are created equal, which is why we curated a list of some key features to look for and what to avoid.
Key Ingredients
EPA and DHA
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are potent types of omega-3 fatty acids. When it comes to the health benefits of omega-3s—heart, brain, immune function, etc.—these two types of fats are crucial.
Experts recommend taking at least 1,000 mg of combined EPA and DHA daily.
Softgel Coating
Fish oil supplements tend to have a strong fishy taste and odor. This can be unpleasant and result in a lingering aftertaste.
To combat this, formulas can add lemon flavoring to the softgel, or have an enteric coating. This can help mask or reduce the undesirable taste and prevent fishy burps.
Watch Out For
Formula Potency
Fish oil and omega-3 are commonly used interchangeably, but it’s important to note they’re not exactly the same. “Fish oil” is a type of fat derived from fish, while "omega-3" refers specifically to a group of polyunsaturated fatty acids (like EPA and DHA).
For example, a supplement with 1,000 mg of fish oil might look like a lot, but it doesn’t specify the omega-3 content. Products with EPA and DHA omega-3 content will specify the amounts on the label.
Fish Source
Bioaccumulation refers to the build up of contaminants in the tissue of living organisms. As larger fish eat smaller ones, the levels of toxins and heavy metals tend to be higher.
Supplements derived from smaller fish, like anchovies or sardines, are thus less likely to contain elevated toxin levels.
Unethical Sourcing
Selecting ethically sourced omega-3 supplements encourages sustainability by supporting fisheries that follow responsible practices, prevents overfishing, and protects marine ecosystems.
Products Not Third-Party Tested
When a company claims that they meet specific requirements, you want to make sure someone is checking their work.
Third-party testing means that an independent organization not associated with the supplement manufacturer evaluates the quality, safety, purity, and potency of the supplements.
How We Choose Products
Like you, we’re picky about products — and serious about quality.
Whether we’re featuring an award-winning product from one of our five beauty and wellness brands — or somebody else’s — a Brilliant recommendation doesn’t see the light of day until it has been medically reviewed by our Fact Checkers for accuracy and has fulfilled our Brilliant Criteria.
At Brilliant, although we often feature products that we sell, we’re not afraid to highlight and celebrate other brands who are doing things right.
Brilliant Criteria
We take great care in handpicking high-quality products to feature on Brilliant. Here’s how we choose them:
- High-Quality Ingredients: We dig deep into the latest research and look for products that contain comprehensive ingredients for optimal impact.
- Pure, Holistic Formulas: We prioritize products that contain clean, wholesome ingredients. A product should only contain what it needs and nothing else—period.
- Brand Credibility: Each product on our list is produced by a company with trusted credibility. We've also verified that each brand adheres to labeling requirements set forth under current Good Manufacturing Practices (cGMP).
- Value: We evaluate products based on industry averages and price per serving or application. We also consider quantity and return policy.
Why Trust Us?
As veteran leaders in the wellness space with an award-winning brand portfolio of 100+ health and beauty products, we are committed to honesty and transparency, providing thoughtful insights into the benefits and limitations of the information and products we evaluate — including our own. Every Brilliant Buying Guide is thoroughly vetted for medical accuracy by our Fact Checkers prior to publication.
With our discerning selection process, you can feel confident that the products we recommend meet the highest benchmarks of quality, transparency, and efficacy. If we wouldn’t use a product ourselves, it’s not Brilliant.
2024’s Must-Have Omega-3 Supplements
What We Like:
Room To Improve:
Final Thoughts
Product Specs
What We Like:
Room To Improve:
Final Thoughts
Product Specs
What We Like:
Room To Improve:
Final Thoughts
Product Specs
What We Like:
Room To Improve:
Final Thoughts
Product Specs
What We Like:
Room To Improve:
Final Thoughts
Product Specs
Frequently Asked Questions
What are the benefits of omega-3s?
Omega-3 fatty acids help support heart health, cognitive function, the maintenance of healthy cholesterol, healthy blood pressure, and various other health benefits.
Is it good to take omega-3s every day?
Yes! Incorporating omega-3s into your daily routine is recommended, with a target intake of around 1,000 mg of EPA and DHA each day.
Citations
- Mishra, Suruchi, et al. Www.cdc.gov, 1 Feb. 2021, www.cdc.gov/nchs/products/databriefs/db399.htm#:~:text=Multivitamin%2Dmineral%20supplements%20were%20the. Accessed 28 Dec. 2023.
- Zhang, Bo, et al. Nutrients, vol. 12, no. 8, 29 July 2020, p. 2278, www.ncbi.nlm.nih.gov/pmc/articles/PMC7468748/, https://doi.org/10.3390/nu12082278. Accessed 28 Dec. 2023.
- DiNicolantonio, James J., and James H. O’Keefe. Nutrients, vol. 12, no. 8, 4 Aug. 2020, p. 2333, www.ncbi.nlm.nih.gov/pmc/articles/PMC7468918/, https://doi.org/10.3390/nu12082333. Accessed 28 Dec. 2023.
- Fereidoon, Shahidi, and Priyatharini Ambigaipalan. Annual Review of Food Science and Technology, 25 Mar. 2018, pubmed.ncbi.nlm.nih.gov/29350557/. Accessed 28 Dec. 2023.
- Oelrich, B., et al. Nutrition, Metabolism and Cardiovascular Diseases, vol. 23, no. 4, Apr. 2013, pp. 350–357, pubmed.ncbi.nlm.nih.gov/21924882/, https://doi.org/10.1016/j.numecd.2011.06.003. Accessed 28 Dec. 2023.
- Zhang, Xin, et al. American Heart Association, 1 June 2022, newsroom.heart.org/news/about-3-grams-a-day-of-omega-3-fatty-acids-may-lower-blood-pressure-more-research-needed. Accessed 28 Dec. 2023.
- Fotuhi, Majid, et al. Nature Reviews Neurology, vol. 5, no. 3, Mar. 2009, pp. 140–152, pubmed.ncbi.nlm.nih.gov/19262590/, https://doi.org/10.1038/ncpneuro1044. Accessed 28 Dec. 2023.
- National Institute of Health. Nih.gov, 2017, ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/. Accessed 28 Dec. 2023.
- Rusu, Nicoleta, and Aurelia Meghea. Bull., Series B, vol. 77, no. 2, 2015, www.scientificbulletin.upb.ro/rev_docs_arhiva/full51b_740292.pdf. Accessed 11 Jan. 2024.
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