Omega-3s are fats that perform a number of super important functions in your body. You can get them by eating foods like fish and nuts, and you can get even more by taking omega-3 supplements.
Find out whether these supps are right for you and where to find them.
Best omega-3 supplements
Looking for the best supplements for getting more omega-3s? These are our top picks:
What do omega-3s do for you?
Omega-3s are types of polyunsaturated fats your body needs to function at its best.
The three main types of omega-3 fats are:
- docosahexaenoic acid (DHA)
- eicosapentaenoic acid (EPA)
- alpha-linolenic acid (ALA)
Foods like herring, sardines, salmon, and algae are rich in DHA and EPA. ALA is concentrated in plant foods like vegetable oil, walnuts, chia seeds, and flaxseed.
ALA can be used as is for energy. But your body has to convert it into DHA and EPA before it can be helpful for other important functions.
DHA and EPA have a *lot* of other important jobs to do, including:
- supporting immune function
- regulating inflammation levels
- promoting fetal development
- increasing cellular function
- preventing disease
FYI: Even though your body can turn ALA into DHA and EPA, the conversion rate is very low. Only 0.5 to 5 percent of ALA converts into DHA, and 5 to 8 percent converts into EPA.
Try to get enough DHA and EPA directly through food or with a supplement.
How many omega-3s do you need daily?
Most folks can aim to get about 200 to 500 milligrams of EPA and DHA per day. Eating a few portions of fatty fish each week or taking an omega-3 supplement will get you there.
Some experts recommend taking 2 to 4 grams of omega-3s per day to reduce your risk of cardiovascular disease.
The science behind omega-3 supplements
Studies have shown that DHA and EPA supplements can benefit your health in a bunch of ways.
1. May reduce inflammation
Not all inflammation is bad — some inflammation is actually important for your health. Chronic inflammation, though, is a major cause of disease.
Research suggests that taking omega-3 supplements may help decrease inflammatory markers like interleukin-6, C-reactive protein, and tumor necrosis factor α in some people. That could help reduce disease risk and improve overall health.
2. Could decrease your risk of heart disease
Omega-3s are strongly linked to heart health. Taking omega-3 supplements may help decrease heart disease risk factors such as high triglyceride levels.
Research has found that omega-3 supplements can reduce triglyceride levels, both in general and in folks with an increased risk of heart disease.
Plus, omega-3s seem to have even more heart health benefits, including:
- boosting HDL cholesterol (the “good” heart-protective type)
- lowering blood pressure
- improving blood flow
- reducing the risk of abnormal heart rhythms
These effects may help reduce your risk of developing heart disease.
Just keep in mind that the omega-3 supplements you find at the store aren’t the same as prescription omega-3 products, which have to come from a medical professional.
3. Might benefit brain health
Omega-3s help support brain health in a few different ways.
Studies suggest that omega-3s may help protect against mental decline and improve brain function later in life.
Omega-3s play an important role in brain development as well. That’s why doctors recommend that you take an omega-3 supplement during pregnancy.
4. That’s not all, folks
Omega-3s can benefit your health in many other ways too.
Taking omega-3 supplements may help improve symptoms of depression, reduce pregnancy complications, improve insulin resistance, and more.
Should you take an omega-3 supplement?
OK, so omega-3s are crucial for health. But do you need to take them as a supplement?
If you eat at least two servings of omega-3-rich seafood (like sardines, salmon, mackerel, or herring) per week, you may not need an omega-3 supplement.
However, if you’re not a seafood lover or you don’t eat fish for ethical reasons, you might want to consider taking a supplement.
There are a few risk factors for developing low levels of DHA and EPA, including:
- following a vegan diet
- being assigned female at birth
- having certain medical conditions (like cystic fibrosis)
Your doctor may recommend a high dose fish oil supplement if you’re at risk of developing heart disease or if you have an inflammatory condition like rheumatoid arthritis.
If you’re not sure whether you should be taking an omega-3 supplement, contact a doctor or a registered dietitian for personalized advice.
How to choose the right omega-3 supplement
If you’re interested in taking an omega-3 supplement, it’s important to choose the right kind for you.
There are a few different types of omega-3 supplements:
- Fish oil is derived from oily fish. Processed fish oils, which are purified and concentrated to increase their EPA and DHA levels, are the most common type.
- Cod liver oil has lots of DHA and EPA as well as vitamin D and vitamin A. Keep in mind that the DHA and EPA content of cod liver oil supplements varies.
- Krill oil is extracted from tiny shrimp-like creatures (krill) that are packed with DHA and EPA.
- Algal oil is a plant-based alternative to fish and krill oils that’s safe for folks following a vegan diet. It’s effective at increasing DHA and EPA levels.
Levels of DHA and EPA can vary among supplements, but most contain 500 to 1,200 milligrams per serving. Talk with your doc if you need dosing advice.
Always choose omega-3 supplements from trusted brands.
Pro tip: Keep your omega-3 supps in a cool, dark place. Some manufacturers even recommend keeping them in the fridge. Omega-3s are fats and can go rancid if they get too hot.
The best omega-3 supplement brands
There are tons of omega-3 supplements on the market. Here are some great choices for both fish- and algae-based supplements:
- Nordic Naturals ProOmega-D. This supp is derived from wild-caught sardines and anchovies. It provides 650 mg of EPA and 450 mg of DHA plus 1,000 IU of vitamin D per serving.
- Nordic Naturals Algae Omega. This one is derived from marine algae, so you can take it even if you follow a vegan diet. It contains 195 mg of EPA and 390 mg of DHA per serving.
- Vital Nutrients Cod Liver Oil 1025. This supplement provides up to 510 mg of EPA and up to 640 mg of DHA per teaspoon, plus a good amount of vitamins A and D.
Are omega-3 supplements safe?
Omega-3 supplements are safe for most people. According to the National Institutes of Health, even high doses of up to 5 grams per day have no apparent negative health effects.
Most people don’t experience side effects when taking omega-3 supplements. But you may experience a fishy aftertaste or a bit of indigestion after popping a fish oil pill.
Keep in mind that omega-3 supplements may interact with blood-thinning medications. High dose supplements could interfere with blood clotting. If you’re on blood-thinning medications, talk with your doctor before taking omega-3 supplements.
Takeaway
Omega-3s are super important for your health. While you can get these helpful fats from food, omega-3 supplements have been linked to some impressive benefits.
If you don’t eat a lot of seafood (or many omega-3-rich foods in general), talk with a medical professional about omega-3 supplements. A supplement might be a good way to make sure you’re getting enough omega-3s in your diet.
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