These Nutritionist-Approved Fish Oil Supplements Don't Leave That Weird Aftertaste

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When it comes to checking off all your dietary boxes, eating some sort of fish might not be the first thing on your mind. Many people, whether it’s because of the price, dietary preferences, or lack of access, miss out on the micronutrients from fish. In fact, over 68% of adults don't consume enough omega-3 in their diet, according to a 2021 study from BMJ Journal.

Fortunately, there’s a simple fix. Enter: Fish oil supplements. These pills are known to have tons of benefits to them and can help fill the gaps in your nutrition. "TKTKTKTKTKTKT"

These days supplements are in the mainstream so much so that you may be wondering if you really need it. Well…it’s complicated (but more on that later). Before you jump to make a purchase, read on for more details on what these capsules actually do, along with the possible pros and cons of taking them.

Meet the experts: Chris Mohr, RD, PhD, is a registered dietitian from Miami, Florida. Stephanie Hnatiuk is a registered dietitian, certified running coach, and owner of Stephanie Hnatiuk Performance Nutrition based in Winnipeg, Canada. Maya Feller, RD, is a registered dietitian nutritionist, owner of Maya Feller Nutrition, and adjunct faculty at New York University based Brooklyn, New York

When it comes to checking off all your dietary boxes, eating some sort of fish might not be the first thing on your mind. Many people, whether it’s because of the price, dietary preferences, or lack of access, miss out on the micronutrients—namely, omega-3 fatty acids—from fish. That's why fish oil supplements can be helpful.

The FDA currently recommends adults have two to three servings of fish in a week, with each serving being four ounces. However, over 68 percent of adults don't consume enough omega-3 in their diet, according to a 2021 study from The BMJ, which was affiliated with a manufacturer of omega-3 nutritional lipids.

These days, supplements are in the mainstream so much so that you may be wondering if you really need them (but more on that later). Before you jump to make a purchase, read on for more details on what these capsules actually do, along with the possible pros and cons of taking them. And remember: Always talk to your doctor or trusted healthcare practitioner before starting any new supplements.

Meet the experts: Chris Mohr, RD, PhD, is a registered dietitian and ambassador for OceanBlue Omega from Miami, Florida. Stephanie Hnatiuk is a registered dietitian, certified running coach, and owner of Stephanie Hnatiuk Performance Nutrition based in Winnipeg, Canada. Maya Feller, RD, is a registered dietitian nutritionist, owner of Maya Feller Nutrition, ambassador for NOW Foods, and adjunct faculty at New York University based in Brooklyn.

What is fish oil and what are its benefits?

If you've never taken a fish oil supplement before, just the idea of it might not sound super appealing. The good news is the way it's sourced is pretty straightforward. "Fish oil is technically just a supplement that's made from the tissue of fatty fish," says Maya Feller, RD, a registered dietitian nutritionist and owner of Maya Feller Nutrition.

"[Fish oil] has polyphenols and omega-3s, and those specific nutraceuticals have anti-inflammatory properties," says Feller. That said, fish oil can help with the healing process of wounds in addition to supporting brain function, cardiovascular health, and immunity against viral and bacterial infections, adds Feller. Still, it's important to remember that these benefits are not meant to cure anything in particular.

Who needs a fish oil supplement?

Aside from those who don't hit the recommended two to three servings of fish per week, it can also be helpful for those who live with inflammatory conditions. As fish oil continues to be studied, new findings show that it may benefit those living with cardiovascular disease, metabolic syndrome, type two diabetes, and some cancers, says Feller. However, she notes that more research needs to be done to really set these theories in stone.

Risks Of Fish Oil Supplements

One of the biggest risks to keep in mind is that no one with a fish or seafood allergy should take a fish oil-based omega-3. You also want to make sure you're taking the correct amount of it. "Be smart about dosing," says Stephanie Hnatiuk, a registered dietitian, certified running coach, and owner of Stephanie Hnatiuk Performance Nutrition. "Taking very large amounts of omega-3s potentially could have a blood thinning effect on people." Unfortunately, there's not a clear answer to "how much is too much?" since it's tough to know how much people are getting through their diet in addition to supplements, says Hnatiuk. Still, the FDA has noted that dietary supplements providing no more than five grams (or 5000 mg) per day of EPA and DHA are safe when used as recommended.

If you're taking non-steroidal anti-inflammatory drugs, you might risk negative effects on your liver, so it's best to consult your doctor about that beforehand, says Feller. She adds that you should take similar precautions if you're going into a non-emergency, pre-planned surgery, are immunocompromised, or are pregnant.

Types Of Fish Oil Supplements

Many people use fish oil and omega-3 interchangeably, but one is actually just a subset of the other. Not all omega-3s are fish oil. However, fish oil is a dietary source of omega-3. There are three major omega-3 categories: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). Here's a deeper breakdown of how they differ:

DHA and EPA

DHA and EPA supplements are developed using the oils found in fatty fish and seafood. Since people require both, it's unlikely that you'll find supplements with just one or the other. These omega-3s are found in brain tissue, making it a good option for pregnant women who want to benefit from the positive impacts it can have on the cognitive and visual development of their babies, says Hnatiuk. She adds that there's also research on how DHAs and EPAs can reduce the risk of strokes and dementia.

ALA

If you're someone who follows a vegan or vegetarian diet, an ALA omega-3 supplement is for you. These capsules are created using mainly plant-based oils from walnuts, flax, chia seeds, hemp hearts, and canola oil. You can easily find these supplements on their own or you can purchase an omega-3 product with both fish oils and ALA in them.

"ALAs have many of the similar health benefits to EPAs and DHAs that we find from marine sources," Hnatiuk. "There's a lot of overlap with the benefits in terms of improving heart health, reducing cardiovascular disease risk, [and] potentially reducing things like blood pressure."

How To Choose The Best Fish Oil Supplement

Price: While it might seem like a good idea to invest in the most expensive brand of supplements, it's not required to get a quality product. Take time to check out your options and pick based on what works best for your budget.

Third-party testing: Information on whether or not a product has been third-party tested can usually be found on the container or the brand's website. "You have to become the most informed consumer because supplements are not as tightly regulated as prescription drugs," explains Feller. She suggests asking yourself if it's coming from a trusted source, if it's pure, and if you're getting something that's actually going to do what it says it will.

Dosage: As a general rule of thumb, you want to have anywhere between 250 and 500 milligrams of EPA and DHA combined per day, says Hnatiuk. (But again, always consult with your healthcare practitioner for personalized reccos.) With this in mind, check the back of the label to see how much each capsule contains to ensure you're taking the correct amount.

Source: The more information on where your fish oil is sourced, the better. "In terms of seafood, you want to know that [the ingredients] have been harvested sustainably because it's coming from fish," says Feller. Check the website of the product or the packaging for this kind of information.

Triple Strength Omega-3 Fish Oil Supplement

For a supplement of a higher dose, consider these Vive Naturals Triple Strength supplements. "Their Omega-3 Fish Oil is high in EPA and DHA, and it's distilled for purity," says Chris Mohr, RD, PhD, a registered dietitian. "Plus, they're big on sustainability, which is always a win in my book."

Wild Caught Omega-3 Fish Oil

If you're worried about taking something with a strong fishy taste, you'll be happy to know that these capsules from Arazo Nutrition have enough flavor to mask the fish oil. "This one is a powerhouse with its high omega-3 content (4,080mg per serving)," says Mohr. "I also love that it's ultra-pure, mercury-free, and the natural lemon flavor is a nice touch—no fishy burps!"

Omega-3 Fish Oil From Wild Alaska Pollock

If you want to invest in a supplement that will last you more than a month, try these triple strength capsules from Sports Research. "If you're environmentally conscious like me, you'll appreciate this one," says Mohr. "It comes from sustainably sourced Wild Alaska Pollock. No fishy aftertaste either, which is a huge plus!" It's also a good option if you want a product that has a high dose of omegas in it.

Omega-3 Potency+

For those who would rather get their fish oil supplements consistently through a subscription, this Omega-3 Potency+ can be sent to you monthly for $60. "They're sustainably sourced, and there is a third-party certification, says Feller. "I don't have fishy burps with them, which is a really good thing."

Omega-3 2100 With Vitamin K2 And Vitamin D3

If you're on the hunt for a supplement that provides more than just fish oil, opt for these Oceanblue capsules for an extra boost. "I really like this one for its impressive blend of omega-3s (2,100 mg in total), plus the added bonus of Vitamin K2 & D3," says Mohr, who is an ambassador for the brand. "These extra vitamins are great for supporting your bones and heart."

Omega-3 2100 With CoQ10

For those focused on improving their overall heart health, these Oceanblue supplements may be a solid choice. "It mixes omega-3 fatty acids with CoQ10, which is a compound that helps generate energy in your cells," says Mohr. "When combined, they can support cellular function and cardiovascular health, especially in older adults."

Ultra Omega-3 Fish Oil

Feller is a long-time user of these supplements from Now, and notes that they're both molecularly distilled and softgels. "I had the opportunity to visit their plant years ago, and they're really leading the charge when it comes to being transparent about what goes into their supplements," says Feller, who is an ambassador for the brand. It's a solid product that supports brain and heart health while remaining cost-effective.

Super Omega-3

Inspired by the Mediterranean diet, these capsules include key ingredients like olive extract and sesame lignans. "I just really like these supplements," says Feller. "I feel like [this brand] does such good research, and they're really leading the charge around longevity."

Omega-3-6-9 SoftGels

Developed to promote heart health, these softgels are sure to check your boxes minus the fishy aftertaste. Hnatiuk is especially fond of the brand's extra strength line. "You're just getting a little bit more of the EPA and DHA per capsule than some of the other products," says Hnatiuk. These supplements mostly consist of ALA (192 mg), so if you're looking for something that's mostly derived from plants while still providing some fatty acids from seafood, this is a great option.

Fish Oil

While Kirkland is only available for in-store purchase at Costco, you can still shop them online through sites like Amazon. "The Kirkland signature omega-3 is a really good, and it's an economical choice as well," says Hnatiuk. If you often reach for unflavored options, this may be best for you.

Omega-3

If you're worried about getting fish burps, you can rest easy knowing that won't be the case with these supplements from Nordic Naturals. Hnatiuk notes that this brand generally carries good omega products and loves that there's a wide variety or options. It's a great buy if you prefer liquids over capsules.

Omega-3 High EPA

Pills can be tough to swallow for some folks, which is why a liquid supplement can be helpful. "They're another brand that I recommend frequently for their liquid and capsule options," says Hnatiuk. This one also has a fresh lemon flavor, which can make taking it a lot easier.

Super EPA Pro

No stranger to the supplement game comes Thorne's Super EPA Pro. Many users trust Thorne because they've collaborated with the Mayo Clinic and the U.S. Olympic team. Each capsule is developed to target cholesterol and promote healthy inflammatory responses.

Fish Oil Supplements

Those who are regular supplement-takers might be unsurprised to find NatureMade on this list. Many people love this trustworthy brand, and our editors do, too. "NatureMade is my go-to vitamin and supplement brand because many of their products are USP-certified, which means they've been third-party tested for extra verification that ensures it's a pure supplement," says Women's Health editorial assistant Addison Aloian.

OMG! Omega The Great Triple Omega-3 Fish Oil Supplement

Another well-known brand to consider is HUM. These supplements give you the benefits of fish oil while also targeting uneven skin tone. In fact, several testers say they saw significant improvements in their acne and dry patches. <<

How we chose the best fish oil supplements

Women’s Health editors, including editorial assistant Sabrina Talbert, researched the most popular and top-rated fish oil supplements. Our team consulted other WH editors and three registered dietitians including Chris Mohr, Stephanie Hnatiuk, and Maya Feller for the story.

When is the best time to take fish oil supplements?

In short, there's no right time of day to take your fish oil supplements. However, it may help the absorption process to take it at the same time as one of your meals, says Hnatiuk.

What's the difference between fish oil and omega-3 supplements?

Some people use omega-3 and fish oil interchangeably, but in reality, the two are not the same. "Fish oils are a source of omega fatty acids," says Feller. "However, it's worth noting that not all omega fatty acid supplements come from fish." In other words, fish oils are a type of omega-3, but not all omega-3s are sourced from or require fish.

How do I know if I need to take fish oil supplements?

Unlike getting a blood test to see if you have a vitamin deficiency, there is no way to routinely test omega levels. Still, there are a few newer private companies that offer omega index testing.

Because there's no way to determine your omega levels, it might also be difficult to tell if the supplements are working. "It's hard to say how much of a difference somebody would notice because we don't know how much of a deficiency we're necessarily correcting," explains Hnatiuk.

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