The 9 Best Fish Oil Supplements, According to Dietitians

When shopping for fish oil supplements, you’re really looking for omega-3 fatty acids, including DHA and EPA. These are essential fats, meaning our bodies can’t produce them, but they can help reduce inflammation and support brain, eye, blood vessels, and heart health.

A balanced diet that includes fish and plant-based sources such as walnuts, flaxseed, and chia seeds may provide sufficient omega-3 fats. However, if you aren’t a fan of these foods or have elevated levels of triglycerides, high blood pressure, or heart disease, you may benefit from a fish oil supplement. In fact, fish oil may be most beneficial for those with pre-existing heart conditions. Additionally, if you are pregnant or breastfeeding, you have higher omega-3 needs that might be easier to meet through supplementation, which supports fetal and infant visual and cognitive development.

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When selecting our top fish oil supplements, we prioritized independently tested supplements to ensure purity and potency. We also evaluated the price, dosage, and added ingredients to help you find the best fit.

What Registered Dietitians Want You To Know

• Types of fish oil supplements: Fish oil supplements contain omega-3s (EPA and DHA) in different forms. The most common supplement forms include the most natural form—triglycerides—and ethyl esters. Re-esterified triglycerides and monoglycerides are other variations designed for easier absorption. All forms are absorbed best when taken with a meal containing fat. However, if you are taking fish oil with a small meal or no food, you may want to choose forms listed as triglyceride or re-esterified triglyceride.
• What to expect: When starting a fish oil supplement, you may notice gradual changes, like reduced joint stiffness or improved skin hydration, although these benefits vary by individual and dosage. It typically takes a few weeks to see potential effects, like reduced inflammation or enhanced heart health.
• Seek a professional if: Certain groups should be cautious with omega-3 supplementation. If you take any medication or have a health condition, consult a health professional before starting a fish oil supplement. Fish oil may not be best for some people with atrial fibrillation. Anyone on blood-thinning or blood pressure medications should consult a health professional before taking fish oil, as high doses of omega-3s can affect blood thinning and may slightly lower blood pressure.

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