Best omega 3 supplements 2026: reviewed by nutrition experts

Omega 3 fatty acids are important for heart and brain health and the main source of them in our diets is from oily fish, but most people in the UK don't eat enough. 

Eating two portions of fish (one oily) a week is enough to get the omega 3 you need but many people don't meet this target and turn to supplements to fulfil their needs. 

We found supplements with doses ranging from 500mg to 3000mg - but some have much lower doses of the key ingredients, so it's easy to end up overspending on a less than effective product. 

Our analysis reveals the best omega 3 supplements whether you're after a basic top-up or a high-strength version, plus we've included vegan options too. 

Why you can trust our omega 3 supplement reviews

At Which? our reviews are completely independent and unbiased. We buy everything we test, looking at a range of prices and types to accommodate different budgets and needs.

Every food supplement we review is analysed by me – Which?'s lead health and wellbeing researcher, Shefalee Loth, a public health nutritionist, along with consultant dietitian Sophie Medlin.

We both have decades of experience in this space. Sophie has advised on supplement development, and I have been scrutinising supplements for Which? for more than 10 years.

We've spent many hours reviewing the available evidence to determine the optimal dosages for omega 3 fatty acids and the less desirable additives. We then assess popular products against this rigorous evidence framework. 

The best omega 3 supplements

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The omega 3 supplements we assessed

A selection of popular omega 3 supplements included in our assessment are listed in alphabetical order below.

Only logged-in Which? members can view our full verdict on each. Join Which? to get instant access to our test results and recommendations.

Bare Biology Pure omega 3 1700mg

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Available from Amazon (£32.95 for 60), Bare Biology (£32.95 for 60)

Bioglan Super fish oil 556mg

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Available from Amazon (£14.75 for 100), Boots (£15 for 100), Holland & Barrett (£15 for 100)

Cost per daily dose 30p

Dr.Vegan Vegan omega 3 1000mg

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Available from Amazon (£21.99 for 60), Dr.Vegan (£21.99 for 60), Superdrug (£21.99 for 60)

Cost per daily dose 73p

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Holland & Barrett High Strength Omega 3 fish oil 1500mg

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Available from Holland & Barrett (£15.99 for 60)

Cost per daily dose 27p

Inessa Advanced Omega 3

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Available from Amazon (£24.99 for 60), Inessa (£24.99 for 60) 

Cost per daily dose 42p

Nutrition Geeks Omega 3 2000mg

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Available from Nutrition Geeks (£14.99 for 120)

Cost per daily dose 25p

Seven Seas Max Strength Omega 3 fish oil 1250mg

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Available from Amazon (£22 for 30), Boots (£26 for 84), Holland & Barrett (£22 for 30)

Cost per daily dose 73p

Solgar Triple Strength Omega 3 fish oil 

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Available from Amazon (£40.49 for 100), Holland & Barrett (£62.48 for 100), Solgar (£62.48 for 100)

Cost per daily dose £1.25

Together Health Natural Algae Omega 3

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Available from Amazon (£13.99 for 30), Holland & Barrett (£14.99 for 30), Together Health (£14.99 for 30)

Cost per daily dose 47-94p

Vitabiotics Ultra Omega 3

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Available from Amazon (£10.35 for 60), Holland & Barrett (£10.55 for 60), Vitabiotics (£10.55 for 60)

Cost per daily dose 35p

Vitl Omega 3

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Available from Amazon (£6.99 for 30), Holland & Barrett (£9.99 for 60), Vitl (£10.99 for 60)

Cost per daily dose 33p

Zipvit Omega 3 fish oil 2000mg

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Available from Amazon (£9.99 for 120), Zipvit (£9.99 for 120)

Cost per daily dose 17p

Note Cost per serving is based on the manufacturer's recommended serving size and the RRP (recommended retail price); however, some products are frequently discounted. We're not able to show every retailer, and cheaper prices may be available.

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More omega 3 supplement reviews

The rest of the omega 3 supplements we tested are listed below in alphabetical order.

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How we review Omega 3 supplements

Our expert supplements team, which includes a nutritionist and consultant dietitian, delve deep into the published scientific research to determine the evidence base for omega 3 supplementation and optimal dosing levels. 

For omega 3 supplements, we have split the supplements into two categories: maintenance dose supplements and those claiming to be 'high strength'. 

Scores are based on:

• Dose How much EPA and DHA the supplement contains. For 'maintenance dose' supplements the dose provided is scored against an intake of 450mg of EPA and DHA. For supplements that claim to be 'high strength' on the packaging, the dose is scored against an intake of 1000mg of EPA and DHA. The dose of general fish oil or omega 3s other than EPA and DHA are not considered in scoring, as these are not the active forms.

• Additives Other than active ingredients, what else does the supplement contain and is it necessary or simply filler? For example in the case of omega 3 supplements an antioxidant is necessary to stop the oils going rancid. We check they are inert or non-concerning additions, and mark down any products with excessive amounts of extras.

In other supplements we also score on bioavailability (how easily the form of active ingredient is absorbed). However the bioavailability of omega 3 oils is similar, regardless of where it 

Why you can trust us: at Which? we're free from manufacturer and retailer influence. Find out more about our impartiality and how your support helps us to stay editorially independent

What are omega 3 fatty acids and their benefits?

Omega 3's are healthy, polyunsaturated fats. Our bodies can't make them so we need to get them from the food we eat. 

The main types are:

• ALA (alpha-linoleic acid): a short-chain omega 3 fatty acid found in plant-based foods. It helps maintain normal cholesterol levels, normal growth and development of children.
• EPA (eicosepentaenoic acid) and DHA (docosahexaenoic acid): long-chain omega 3 fatty acids found in oily fish. These help to maintain normal blood pressure, normal blood triglyceride levels and normal function of the heart. 

DHA is also important for vision and brain function. And specifically for brain, eye and visual development for foetuses during pregnancy and for infants up to 12 months of age. Women are advised to take an extra 100-200mg of DHA a day during pregnancy.

Check out our Healthy living podcast episode on Iron and B12 for more nutrition insights and tips from our experts

How much omega 3 do I need each day?

Unlike vitamins and minerals, the government doesn't set a specific recommended intake for omega 3. 

However SACN (the Scientific Advisory Committee on Nutrition) advises people to consume around 450mg of long-chain omega 3 fatty acids (EPA and DHA) a day. 

You can reach this intake by eating two portions of fish a week, one of which should be oily. 

Oily fish include salmon, mackerel, sardines and pilchards, herring and kippers, trout, fresh tuna (not tinned), anchovies and whitebait and a portion is around 140g.

Few people in the UK meet this target and so some may wish to consider supplements. 

However oily fish contain higher levels of pollutants compared to other fish and these can build up in the body. Because of this some groups are recommended to limit their intake of oily fish to two portions a week. These include girls and women who may have a child one day, and those who are pregnant and breastfeeding. 

For people with diagnosed coronary heart disease there is evidence that 1g of EPA and DHA a day can reduce risk of sudden death caused by cardiac arrhythmias and all-cause mortality.

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Do I need an omega 3 supplement if I don't eat fish?

Possibly, yes. Oily fish is the main source of EPA and DHA in our diets. 

If you don't eat fish you can instead get ALA (alpha-linoleic acid) from plant foods such as ground flaxseed, chia seeds, hemp seeds and walnuts. 

ALA is also present in pumpkin and sunflower seeds, rapeseed oil and some seaweed and algae products such as spirulina. 

Your body can convert ALA into EPA and DHA but it's not very efficient at doing this. So you may want to consider taking a vegan omega 3 supplement that contains algae-based omega 3 - you can see our top picks on this page.

How to choose an omega 3 supplement

First of all make sure you buy an omega 3 fish oil supplement and NOT cod liver oil - they are not the same thing. Cod liver oil has lower levels of omega 3's and higher levels of vitamin A and D.

EPA and DHA

Omega 3 supplements labels can be confusing. In our research we noticed lots of products listing the amount of fish oil they contain on the front. 

This can be misleading, as you would assum two fish oil supplements labelled 1000mg and 'high strength' would contain the same amount, but we found that's not the case.

You need to check the omega 3 content, specifically EPA and DHA, as these are the 'active ingredients' - e.g. the fatty acids with the proven health benefits. 

If you're going to the trouble and expense of buying a omega 3 supplement make sure it contains a minimum of 450mg of EPA and DHA combined, especially if you don't meet the recommended target of two portions of fish a week (one oily). 

If you have been diagnosed with coronary heart disease doses of 1000mg a day of EPA and DHA have been shown to be beneficial.  

Pollutants

Omega 3s can naturally contain heavy metals such as mercury, PCBs and dioxins. These should be removed during processing and reputable companies will carry out testing to make sure their supplements are free of these. 

Some brands use independent certification schemes and the gold standard (best) for fish oils is IFOS (International Fish Oil Standards). It tests products for purity, quality, potency and freshness and products/brands that pass will carry an IFOS logo on their packaging. We've flagged the supplements we reviewed that have this certification.

Sustainability

While eating fish is beneficial for our health, global demand for fish and fish-based supplements has led to overfishing and a strain on marine ecosystems.

Supplements made from smaller fish such as anchovies and sardines are considered more sustainable than those using oil from larger fish such as salmon. Smaller fish also have lower levels of mercury and other pollutants compared to larger fish (it concentrates as you go up the food chain).

Look at the fine print on a bottle to check the source of the fish oil in your supplement, most brands should list this. 

Also check for MSC (Marine Stewardship Council) certification which shows the company adheres to environmental standards including using sustainable fish stocks for their products and minimising environmental impact.

Another option is to buy omega 3 supplements made from algae, which are plant based and suitable for vegans.

Date

Check the best before date on the bottle and keep track of it. Omega 3 oils are perishable and can go rancid (off) so they're not one to let languish in the cupboard, and bulk buying is probably unwise too.

Make sure the best before date is far enough ahead that you will use be able to use the supplements before this date. For these reasons, buying in large amounts online is not advisable.

Who shouldn't take omega 3 supplements?

For healthy adults the risk of taking omega 3 supplements is low and EFSA (The European Food Safety Authority) says intakes up to 5000mg (5g) a day are not cause for concern, especially as most intakes are well below this level.

However omega 3 supplements aren't suitable for everyone. 

If you have a history of atrial fibrillation, a bleeding disorder, have upcoming major surgery or take medications including anticoagulants such as Warfarin or Aspirin, you should check with your doctor before taking them.

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Meet our supplement experts - Sophie and Shefalee

We're no strangers to analysing supplements to uncover the best. We've spent the past year poring over ingredients lists and the latest clinical evidence, as well as asking brands for the data to support their claims, so that we can uncover the best supplements you can buy.

Other supplements recently reviewed include the best protein powders, creatine supplements, probiotic supplements and vitamin D supplements. Here's a bit more about us and our backgrounds:

Shefalee Loth, Which? principal researcher and nutritionist

Shefalee is a public health nutritionist with 20 years' experience, and has worked for the NHS, The London School of Hygiene & Tropical Medicine and World Cancer Research Fund.

At Which?, Shefalee is a principal researcher, researching and writing food and nutrition content for our magazine and website, and overseeing all our supplement reviews. She is also a media spokesperson and the research lead for our health and wellbeing reviews. She was previously a trustee at Sustain, the food and farming alliance and The Caroline Walker Trust.

Shefalee focuses on cutting through the hype to explain what you need to know about nutrition and healthy eating. From 'How bad is ultra-processed food?' to the 'Top gut health myths you need to know about' and 'What really works to cut cholesterol', she gives no-nonsense advice to help you make healthier choices and save money.

Sophie Medlin, consultant dietitian and founder of CityDietitians

Sophie Medlin is a well-recognised consultant dietitian with nearly 20 years' experience working across the NHS and academia and within her own private practice at CityDietitians. 

Sophie is chair of the British Dietetic Association for London.

With her in-depth knowledge of nutrition – both theoretical and applied – Sophie has helped to formulate supplements, giving her insight into the strengths and weaknesses of products and the manufacturing process.