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Best Omega-3 Supplements For Getting Your Healthy Fat Fix

Updated: 5 days ago

What Are Omega-3s?


Omega-3s—specifically EPA and DHA—are a family of essential fatty acids primarily found in higher-fat fish. Mackerel, sardines, salmon, anchovies, herring, and albacore tuna are excellent sources of these marine-based omega-3s.



Types Of Omega-3s


There are three main types of omega-3 fatty acids: ALA, EPA, and DHA. These are different chemical compounds with distinct biological functions.


  • ALA (Alpha-Linolenic Acid) – Found in plants

    ALA is a shorter-chain polyunsaturated fatty acid (PUFA) and the parent of the omega-3 family. It's present in plant sources like flaxseeds, chia seeds, and walnuts. The body can convert ALA into EPA and DHA, but this process is inefficient—typically converting only 5% to 20%. As a result, it’s nearly impossible to meet optimal EPA and DHA levels through ALA-rich plant foods alone.


  • EPA (Eicosatetraenoic Acid) – Produced by algae and found in fish

    EPA is a long-chain PUFA originally produced by microalgae. We usually consume it by eating fish that feed on these algae. EPA is known for its role in supporting immune function, cardiovascular and joint health, and fetal development.


  • DHA (Docosahexaenoic Acid) – Found in algae and fish

    Like EPA, DHA is a long-chain PUFA found in algae and in the fish that consume it. DHA is especially concentrated in the brain and retina, making it vital for cognitive function, eye health, and neurological development.



Which Omega-3s To Purchase?


When choosing an omega-3 supplement, it’s important to look for a few key qualities: sustainably sourced fish, a minimum of 500 milligrams of combined EPA and DHA per serving, and a clean ingredient list with minimal additives.

Here is the "quick list" by mindbodygreen.com

  • Best overall: omega-3 potency+, mindbodygreen

  • Best for newbies: O.N.E. Omega, Pure Encapsulations

  • Best budget/best mini: Burp-Less Mini Omega-3, Nature Made

  • Best fish burp-free: Double Strength DHA-500, NOW Foods

  • Best vegan: Omega-3 from Algae, Truvani

  • Best cod liver oil: Dutch Harbor Omega, Big Bold Health

  • Best Alaskan salmon oil: Omega 3, Perricone MD

  • Best liquid fish oil: OmegaGenics EPA-DHA 2400, Metagenics

  • Best liquid drops: Vegan Omega-3 Liquid Drops, Mary Ruth's

  • Best for heart: Wild Alaskan Fish Oil, Wiley's Finest

  • Best for vision: Natural Vision Enhancers, Doctor's Best

  • Best for immune health: Finest Norwegian Immune Omega, Carlson's

  • Best for joint support: Omega-3 with Turmeric, Vthrive by The Vitamin Shoppe

  • Best for hair/skin/nails: Omega Beauty, Douglas Laboratories

  • Best with astaxanthin: Oceans 3 Beyond Omega-3, Garden of Life

  • Best krill oil: Superior Omega-3, Kori Krill

  • Best omega-3-6-7-9 spectrum: OmegAvail Synergy, Designs for Health

  • Best prenatal/postnatal omega-3: Omega-3+ For Women, Needed

  • Best prenatal multi + omega-3 bundle: Prenatal Daily Duo, RainbowLight

  • Best for kids: Ultimate Omega Jr., Nordic Naturals

  • Best for pets: Fish Oil + Vitamin E, Fera Pet Organics


www.mindbodygreen.com has compiled the details on each product listed on this comprehensive list of omega-3 products. We find this list to be quite valuable.



More information from NIH:


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