8 Best Omega-3 Supplements of 2024
You've likely researched 'best omega-3 supplements' extensively using Google and ChatGPT. We've done the same, carefully examining multiple articles, guides and studies. This report consolidates key findings into a single, reliable resource.
Only ten percent of us eat the amount of seafood we should (that’s right, 90 percent of us fall short!). We all should be eating at least two servings of seafood, specifically fatty fish, per week according to the American Heart Association.Fatty fish such as salmon, sardines, herring and mackerel are top sources of omega-3 fatty acids, which are essential nutrients that support the health of our heart, skin, brain, eyes and immune system—making it that much more important to meet our goals.
However, it’s important to know that there are various problems with omega-3 supplements. The main problems are the following:
- Often omega-3 fatty acid supplements are too oxidized
- Some supplements don’t contain enough EPA and/or DHA
- Often supplements contain less ideal forms of omega-3 fatty acids
BEST OMEGA 3 SUPPLEMENTS OF 2024
Listed below are the top fish oil supplements on the market. This short-list should help you narrow down your choices when it comes to fish oil supplements.1. Nordic Naturals Omega-3
Related: Many common omega-3 fish oil supplements are ‘oxidized’
2. Sports Research Omega-3 Wild Alaskan Fish Oil
- Sourced from Wild Alaskan Pollock
- 90 day money back guarantee
- Maximum total oxidation of 5
- Comes in fish gelatin capsule
This is a fantastic fish oil supplement, and it easily won out against
the other supplements on this list. The source is proudly displayed, and
it is sustainable which is a big plus for environmentally conscious
people. The more practical benefits are even better. The soft capsules
are easy to swallow, even if they are a little too big. They also do
their job quickly thanks to the high absorption rate. It is also
surprising that these capsules are so cheap. Usually products of this
caliber are a lot more expensive than the market average. These capsules
are so cheap that pretty much anyone would be able to afford them.
They
are also very long lasting. Under the right conditions they end up
surviving for long periods of time. This is great for people that want
to stock up on them, and helps make them even more affordable. We were
hard pressed to find anything that we didn’t like about this product.
Pros
- Suitable for pescatarians (do not eat meat but do eat fish).
- Sustainably sourced from wild fish, not farmed
- Highly long lasting capsules under reasonable conditions
- Soft capsules that are usually easy to swallow
- Quickly has an effect on the body
- Surprisingly affordable
Con
- Capsules are slightly large
3. Dr. Tobias Omega 3 Fish Oil Triple Strength
Amazon Reviews: 4.6 out of 5 - more than 30,000 global ratings
Amazon Best Sellers: #3 in Omega 3 Nutritional Supplements.
- Enteric coating for fast absorption
- Purified through molecular distillation
- 180 soft gel capsules per bottle
- Includes access to healthcare and diet videos
The supplement isn’t exactly perfect, though. The bottle is kind of fragile which can be a nuisance. Also, some consumers have reported that the capsules are weak too and that they frequently leak. Both these issues could potentially make a huge mess that you would have to clean up.
Pros
- Absorbed quickly into the body resulting in fast benefits
- Highly purified formula through molecular distillation
- Completely tasteless
- Sustainably sourced
- Free of genetically modified components
- Several complaints of leaking capsules
- Somewhat fragile
4. Antarctic Krill Oil 1000mg (Per Softgel) with Omega-3s EPA & DHA + Astaxanthin & Phospholipids - Best krill oil supplement consumer reports
#8 in Omega 3 Nutritional Supplements (more than 13,000 ratings)
- More Krill for your dollar: Contains 1000 mg of Krill oil per SOFTGEL with more naturally occurring EPA, DHA, Phospholipids and Astaxanthin than any other Krill brand.
- Omega-3 Support: Made with Superba2 Krill Oil, a new advance formula clinically proven to increase omega-3 fatty acid levels in the body*.
- Less Krill smell with No Aftertaste: The new Superba2 has substantially reduced the Krill smell. The phospholipid-bound omega-3 fatty acids are water dispersible, making them easier to digest than fish oil. Goodbye gross, fishy aftertaste!
- Sustainably Sourced: Superba Krill is sustainably harvested and 100% traceable from sea to shelf. Certified by the Marine Stewardship Council (MSC) and IKOS 5 star certified Krill Oil.
- Money Back Guarantee.
- Omega-3 (180 EPA / 120 DHA) > Check Price on Amazon
- Ultra Omega-3 (500 EPA / 250 DHA) > Check Price on Amazon
While these capsules are easy to swallow, they don’t taste very good. This spoils the experience a little and might make them tough to swallow for some. A few consumers have also reported some of the capsules containing visible impurities. You should bear all of this in mind before you buy the product.
- 200 softgels
- Molecularly distilled
- 1000mg per capsule
- Cholesterol free
- High dosage means daily requirement is easily met
- Soft capsules are easy to swallow
- Does not cause any gastric distress
- Capsules last quite a long time under right conditions
- Strong fishy smell makes capsules tough to swallow
- Reports of some capsules containing impurities
6. Wiley's Finest Wild Alaskan Fish Oil - 3X Triple Strength Peak EPA DHA, 1000mg Omega-3s
Amazon Reviews: 4.7 out of 5 - more than 1,700 global ratings
Amazon Best Sellers: #34 in Omega 3 Nutritional Supplements.
GOED (Global Organization for EPA and DHA omega-3) study
affirms AlaskOmega® Wild Alaska Pollock Fish Oil has Lowest TOTOX Score
for Unflavored Omega-3 Oils:
- Nature Made Burp-Less Fish Oil 1000 mg with 300 mg Omega-3 per softgel
- Nature Made Burp-Less Fish Oil 1200 mg with 360 mg Omega-3 per softgel > Check Price on Amazon
- Nature Made Burp-Less Fish Oil 1400 mg with 500 mg Omega-3 per softgel > Check Price on Amazon
However, the pills are a little too hard. This makes them tough to swallow. Another problem you might have with this product is that it takes a long time for it to have a complete effect on your body, although that’s reasonable considering the additive free formula.
- Suitable for people with gluten allergies
- Mid strength formula means relaxed dosage regimen
- Pure formula free of artificial elements
- Suitable for animals as well as humans
- Does not cause fishy burps or other kinds of gassiness
- Free of preservatives and yeast
- Takes a long time to have effect
- Pills are slightly hard, makes them slightly difficult to swallow
8. OmegaXL® 60 Count – Omega 3 Essential Fatty Acid
- Blend of 30 fatty acids
- Sourced from Green Lipped Mussel
- Contains Extra Virgin Olive Oil
- Small capsules
All of that being said, while this capsule does offer benefits it has its drawbacks too. For example, it is not quite as effective as the other products on this list. This also a fairly expensive fish oil supplement, so a lot of people might go for better options especially since they are more affordable than this one.
Pros
- Small capsules are easy to swallow
- Neutral taste (no fishy after-taste)
- Source of fatty acids clearly displayed
- Does not work as effectively as other products
- High price per dose
- According to Consumer Lab Review Report on Omega XL: "Omega XL (distributed by Great Healthworks) is described on its website as a "highly concentrated Omega-3 'Super Oil' supplement," for joint pain and inflammation that is 'better than standard fish oil'. ConsumerLab tests of Omega XL in 2014 and 2016 found it to contain very little DHA and EPA – just a fraction of what’s typically found in many other fish and marine oil supplements.
Health Benefits of Taking Omega 3 Supplements
On the other hand, flaxseed oil contains the omega-3 fatty acid known as alpha-linoleic acid (ALA) (Source). Flaxseed oil also contains linoleic acid, an omega-6 fatty acid. Linoleic acid and arachidonic acid (AA) are the Omega-6 fatty acids that have been found to possess potential cancer protective properties. The human body converts linoleic acid into GLA (Gamma-Linoliec Acid), and the latter get converted into AA.
However, ALA isn’t biologically active and needs to be converted to EPA and DHA to be used for something other than just stored energy like other types of fat (Source).
While ALA is still an essential fatty acid, EPA and DHA are linked to many more health benefits (Trusted Source). Additionally, the conversion process from ALA to EPA and DHA is quite inefficient in humans (Trusted Source). For example, one study found that only 5% of ALA is converted to EPA and less than 0.5% of ALA is converted to DHA in adults (Source).
EPA and DHA can reduce inflammation, which causes swelling and pain. Research has indicated that both acids might suppress the body’s immune system. However, a 2016 study suggests that DHA might enhance immune function instead. DHA is more effective at reducing inflammation than EPA, but both have a role.
Omega-3 and Heart Health
- Fatal Heart Attack - 35%
- Heart Attack (myocardial infarction)- 13%
- Risk of death form Coronary Heart Disease - 9%
Omega-3 and Knee Pain
EPA and DHA can reduce inflammation, which causes swelling and pain. Research has indicated that both acids might suppress the body’s
immune system. However, a 2016 study suggests that DHA might enhance immune function instead.
DHA is more effective at reducing inflammation than EPA, but both
have a role.
For the omega-3 fatty acids in fish oil to work against arthritis, it’s necessary to consume a fairly large quantity of it each day. Fish oil — or cod liver oil — enclosed in capsules makes this fairly easy.
On the other hand, because cod liver oil contains very high amounts of vitamin A and vitamin D, taking too much can be toxic. For the purpose of treating arthritis, fish oil is the safer choice.
Omega-3 and Diabetes
“Baseline plasma samples were analyzed for GAD65 antibodies and phospholipid n-3 PUFAs. Adjusted hazard ratios (HRs) for incident diabetes in relation to GAD65 antibody status and tertiles of plasma phospholipid n-3 PUFA or fish intake were estimated using Prentice-weighted Cox regression …
The hazard of diabetes in antibody-positive individuals with low intake of total and fatty fish, respectively, was significantly elevated (HR 2.52 and 2.48) compared with people who were GAD65 antibody negative and had high fish intake, with evidence of additive (AP 0.44 and 0.48) and multiplicative interactions.
Individuals with high GAD65 antibody levels (≥167.5 units/mL) and low total plasma phospholipid n-3 PUFAs had a more than fourfold higher hazard of diabetes …”
Omega-3 Fatty Acids and Life Span
The Framingham study group is one of the longest-running longitudinal health data sets in existence. Since 1971, the residents of this small Massachusetts town have given us everything from heart health data to their knee annual MRI images. That’s where the data for this new Omega-3 research originates.The study, published in The American Journal of Clinical Nutrition (Oct 2021), used data from a long-term study group, the Framingham Offspring Cohort, which has been monitoring residents of this Massachusetts town, in the United States, since 1971.
The research looked at 2,200 people who were monitored for 11 years for their blood fatty acid levels. The researchers found that omega-3 levels in red blood cells are very good mortality risk predictors. That means that higher levels of Omega-3 in the blood from regularly eating oily fish, increased life expectancy by almost five years.
This research comes a few months after a meta-analysis of 17 prospective cohort studies was published in Nature Communications (2021). The analysis linked higher circulating omega-3 fatty acid levels to longevity. In a pooled analysis of the studies, participants in the highest fifth of combined blood DHA and EPA were 15 to 18 percent less likely to die from any cause over the follow-up period (median follow-up time is 16 years in these studies). Higher blood omega-3s were also associated with a reduced risk for death from cardiovascular disease and cancer.
Omega-3 Fatty Acids and Dry Eyes
In another study using fish oil and flaxseed oil, nearly 70% were asymptomatic after three months as the supplement appeared to increase tear production.
Vitamin D and Omega-3 Lower Autoimmune Disease Risk
Once people had been taking vitamin D for at least two years, the prevention rate from autoimmune disorders rose to 39%, according to the study, published in the journal BMJ.Vitamin D and omega 3 fish oil capsules may protect against autoimmune disease, but more research is needed.
The study also found a possible link between taking 1,000 milligrams of omega-3 fatty acid (fish oil) and a reduction in autoimmune disorders. The study found that taking both vitamin D and omega-3 fatty acid supplements, versus the placebo alone, decreased autoimmune disease by about 30%.
Study of 29,000 blood samples finds higher omega-3 levels associated with lower marker of inflammation
Best Omega 3 Supplements Consumer Reports
Most omega-3 supplements are too oxidized
Most omega-3 supplements — and we really mean almost all of them — are not of good quality. They are too oxidized. Omega-3 supplements are highly susceptible to oxidation, according to a 2013 review article in BioMed Research International.This should not really come as a surprise given omega-3 fatty acids are very prone to oxidation. Oxidized omega-3 fatty acids are unhealthy, and can lead to oxidation of other molecules in our cells.
Dr. Chris Knobbe, clinical associate professor emeritus University of Texas Southwestern Medical Center, expressed concern over rancid fish oil supplements leading to heart disease.
“I would avoid omega-3 supplements entirely. Supplementation with omega-3 fish oils, flax oil, etc., is inherently detrimental because these oils are oxidized (rancid) within the pill or bottle and are proven to associate with (or carry) high levels of advanced lipid oxidation end products. These oxidized products are biological poisons that perpetrate pathophysiologic dangers, such as atrial fibrillation, stroke, and increased oxidative stress,” he told The Epoch Times in an interview.
Independent tests by Labdoor found more than 10 percent of fish oil supplements from 60 major retail brands were rancid, and nearly half were close to the maximum recommended limit.
According to the article in Nutrition Reviews, two studies from 2015 revealed that oxidation was common, with 50 percent to 92 percent of store-bought supplements exceeding recommended cutoffs for markers of rancidity.
Rancidity is often masked by added flavorings, making it difficult for consumers to detect, according to a 2023 article from George Washington University School of Medicine & Health Sciences.
Most brands try to add antioxidants to their omega-3 fatty acids, like vitamin E (alpha-tocopherol) or rosemary extract, but they often do that when it’s already too late, when omega-3 fatty acids have been too oxidized already.
So, despite adding these antioxidants, for most supplements the TOTOX values (Total Oxidation) are too high.
There are not a lot of brands that try to keep TOTOX levels as low as possible. Some examples of brands that offer high-quality omega-3 fatty acids are (not sponsored) Omega3 Innovations or Nordic Naturals.
Some scientists believe that omega-3 fatty acids derived from krill are less oxidized than omega-3 fatty acids from fish oil.
Krill are tiny shrimp-like animals that contain a strong antioxidant called astaxanthin which protects their omega-3 fatty acids against oxidation. However, further research still has to bear this out.
Guide to Choosing a High-Quality Source of Long-Chain Omega-3 Fatty Acids
Omega 3 triglyceride vs ethyl ester: What's the Difference?
"Yes, there are two natural forms. The omega-3s are found in triglycerides, which we classically think of as oils. A triglyceride has three fatty acids on each molecule. Typically, in most fish that are rich in omega-3, one of those three will be EPA or DHA, so about 30% of the fish oil will be omega-3. That's the triglyceride.
The other natural form that marine omega-3s are found in is phospholipids. Phospholipids are the primary constituents of cell membranes, and it's in the cell membrane where the omega-3s do their primary work.
There are two spots for fatty acids on a phospholipid, and it depends on the fish, but typically about maybe 20% to 30% of the phospholipids have EPA and DHA. Those two forms are natural. You get both triglycerides and phospholipids when you eat a salmon steak or any other 'oily' fish; these are the highest in omega-3.
The ethyl ester is a completely synthetic product. It starts out as a raw fish oil. That's where that EPA and DHA molecules come from in the first place, but at the refinery, all the fatty acids get chopped off of the triglyceride backbone. Then they throw away the monounsaturates, the saturates and the small amount of omega-6s, and that leaves the omega-3s by themselves.
The omega-3s have to be hooked to something before encapsulation, and so the favorite thing is to hook them up to ethanol (alcohol) to make 'ethyl esters.' When all they have in the vat is now omega-3 ethyl esters, then they can pack more EPA and DHA into each capsule, so the concentration is higher.
Virtually all of the pharmacologic products that are omega-3-based are ethyl esters, and they have been used since the mid-1990s. But there is nothing 'natural' about an ethyl ester. I guess there's debate on how effective they are. We do know that if you take the ethyl ester on an empty stomach, you're not really going to absorb it. They're very poorly absorbed.
Their absorption can be improved if you take the ethyl ester with a fatty meal, because that will stimulate the digestive juices and allow some of it to be absorbed, but it's not the best form for absorption. Triglycerides and phospholipids are much better forms for absorption."
Fish and Mercury
Safety of Omega-3s
Make sure you buy high-quality omega-3 fatty acid supplements, meaning that the omega-3 fatty acids are pure and have not oxidized much (having low “TOTOX” value).
Commonly reported side effects of omega-3 supplements are usually mild. These include unpleasant taste, bad breath, heartburn, nausea, gastrointestinal discomfort, diarrhea, headache, and odoriferous sweat.
Comments
Post a Comment