11 best omega-3 supplements — and why you probably should be taking one
When it comes to the most beneficial vitamins and minerals, you’ll likely find the best omega-3 supplements at the top of any nutritionist's list. But does everyone need them, and is this something you personally need to invest in?
"Omega-3s are essential polyunsaturated fatty acids, meaning that the body cannot produce them, so they must be acquired from the diet or supplements,” explains Lola Biggs, Registered Dietitian at Together Health. “The body uses these essential fats to construct specific cells, such as those that make up membranes, create hormones, and are crucial for overall brain, eye, and heart health”.
While you can get the recommended amount of fish oil from eating just one portion of oily fish a week, Lola says that statistics show omega-3 intake to be low. In fact, only a quarter of the UK population is believed to consume oily fish, which falls below the recommended levels. Sounds familiar? If you feel like you fall into this category or are vegan, you could probably benefit from adding it in supplement form. But, if you love a fish supper or dining out on sushi, this is one supplement you probably don't need.
So, to save you scouring the web for suitable omega-3 supplements, we've rounded up the very best — nearly all tried and tested by GLAMOUR editors, because we wouldn't recommend anything to you that we wouldn't recommend to a friend. And, so you're fully informed, we've also asked industry experts for answers to all your FAQs on the best fish oil supplements.
How we tested the best omega-3 supplements:
The Glamour team are a hard-working bunch, often using their evenings and weekends to moonlight as beauty and wellness testers. We've spent the last few months trialling a host of the best sleep supplements, Lion's Mane supplements, magnesium supplements and green powders to see which actually make a difference to our sleep, energy levels and general wellbeing.
Both I, Sophie Donovan, and freelancer contributor Cat Hufton tested the omega-3 supplement in this round up — plus a host more we didn't love or openly praise — for a minimum of four weeks each. At the end of their trial period, we rated them against the following criteria:
- Ease of use — Were the capsules easy to swallow? Did the powder mix well with water?
- Efficacy — How long into the four weeks did I notice a difference, if any?
- Taste — On a scale of one to five, how pleasurable was the taste?
- Value for money — Would I be happy to commit to the weekly, monthly or bi-monthly spend?
And yes, only the top-performing made it into our edit below.
Why you can trust me: Senior Commerce Writer, Sophie Donovan
I've been collating wellness guides for the past two years — one year in a previous job, and for 13 months at Glamour. During that time, I've reviewed countless sexual wellness new launches, including sex toys, condoms and lube, as well as supplements and sleep aids such as Loop Earplugs.
But to ensure I am an authority on all things wellness, I've attended countless press days, spoken to various experts, from nutritionists to women's health experts and sex educators, plus have personally tested hundreds of products. As a result, I'm clued up on the best emerging brands, new releases and can confidently advise on which products are worth your money.
By fully immersing myself in the industry, I can confidently say I've seen countless trends come and go — for example, we've been all about gut health and cute clit suckers in 2025.
Why you can trust me: Freelance Contributer, Cat Hufton
I'm an experienced lifestyle journalist who has tested hundreds of products in my quest to find the best products worthy of your hard-earned money. I became particularly interested in wellness and health products after having children seven years ago, and I needed a little extra helping hand in feeling my best.
As such, I've spoken to countless industry experts, tested a wide variety of supplements and wellness products, and become pretty astute at knowing what really makes a difference.
Protect your bones, muscles and teeth with one daily dose ☀️
Disclaimer: Keep in mind that this article isn't a substitute for professional medical advice, and our recommendations won't replace a healthy lifestyle and balanced diet.
What is omega-3, and what are the benefits?
“Omega-3 fats are long-chain, polyunsaturated fats that are important to our health and wellbeing,” says nutritionist and founder of Artah Health, Rhian Stephenson. "They're referred to as our 'essential' fatty acids because our bodies aren't able to produce them, so they must come from our diet. Fish oil is the best source of omega-3 fats.”
There are three main types of omega-3s: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). “EPA and DHA are found in higher concentration in our eyes, brain, and reproductive system, and are also essential for the health of our hormones, skin, immune system, cardiovascular system, nervous system and are also thought to lower our risk of cancer and heart disease,” details Stephenson.
The garden flower can do a world of good for your gut.
Ahead, the best omega-3 supplements for 2025, tested by GLAMOUR editors:
Wild Nutrition Food-Grown Pure Strength Omega 3
Type: Capsules.
Dosage: 4 capsules a day.These fish oil supplements support brain function, heart health and eye health with 800mg of EPA and 400mg of DHA using MSC-certified, sustainable Alaskan pollock. As is the case with all Wild Nutrition supplements, purity and freshness are the name of the game with Pure Strength Omega 3, with the fish oils cold-extracted and free of contaminants such as PCBs and heavy metals.
Pros & ConsPros- Made using sustainable practices
- Free from artificial colours, sugars, flavourings and preservatives
Cons- Daily dosage is four capsules a day, which may not suit everyone
Type: Soft gel capsules.
Dosage: One capsule, three times a day with food.A dose of this highly-rated supplement contains exclusively premium-grade omega-3 fish oils, as well as 330mg EPA and 220mg DHA, the brand claiming these all work in tandem to support healthy heart function and the maintenance of normal blood pressure. Our only complaint? You'll need to remember to take one (easy-to-swallow) soft gel three times daily with food.
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Pros & ConsPros- Contains premium-grade fish oils
- Good value for money
Cons- Daily dosage is three times a day, which may not suit all
Type: Soft gel capsules.
Dosage: 2 capsules a day.Artah's high-dose omega supplement contains 2000mg concentrated fish oil – 1000mg EPA and 500mg DHA, the most potent in this list – and is sustainably sourced from wild anchovies and certified Friend of the Sea. The soft gels are easily swallowed and gentle on your stomach – take two per day – and there's no unpleasant odour or aftertaste. Highly recommended by team GLAMOUR.
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Pros & ConsPros- Certified ‘Friend of the Sea’ and sourced sustainably
- Potent dose of omega-3s
Cons- More expensive than other options
Type: Soft gel capsules.
Dosage: One capsule, three times a day with food.Ideal for stocking up on supplements while also re-purchasing your favourite protein powder, Bulk's fish oil capsules contain 330mg EPA and 220mg DHA, plus antioxidant tocopherol (vitamin E). Customers rave about how easy to swallow the softgel capsules, and some say it's helped ease the stiffness in their joints.
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Pros & ConsPros- Contains added antioxidants
- Good value for money
Cons- Less potent than other options
Nutravita Omega 3 Pure Fish Oil
Type: Capsules.
Dosage: 2 capsules a day.With thousands of five-star ratings on Amazon and an overall rating of 4.6 from over 17,000 reviews, these omega-3 supplements are some of the highest-rated on the market RN, and are naturally sourced off the Peruvian coast. Many customers saw beneficial effects after consumption, including improved skin health and reduced joint pain. Reviews also praise how easy the tablets are to swallow, too.
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Pros & ConsPros- Easy to swallow
- Daily dosage is only two capsules a day
Cons- We're hard-pressed to say anything negative about this high-quality, great-value supplement
Seven Seas Omega-3 & Multivitamins Woman Duopack
Type: Tablets and capsules.
Dosage: 1 tablet and 1 capsule a day.For a two-in-one solution, this pack from Seven Seas pairs a multivitamin with an omega-3 capsule. The multivitamin is specifically formulated for women, packing in biotin for energy release and iron to help combat tiredness and fatigue. Overall, there are 22 vitamins and minerals, including vitamin B12 and vitamin C, to help boost everything from your heart health to your immune system.
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Pros & ConsPros- Comes with added multivitamins to benefit overall health
- Dosage is one capsule and one tablet a day
Cons- Contains beef gelatine, so not suitable for vegans
- Less potent than other options
Moller’s Omega 3 Cod Liver Oil
Type: Oil.
Dosage: 5 ml a day (approx. 1 teaspoon).Liquid omega-3 fatty acid supplements are ideal if you struggle to take capsules, and this cod liver oil from Moller's comes in various flavours, including lemon, apple and tutti frutti (an added bonus if you can't stand that fishy taste). The cod liver oil is sourced from Arctic cod from an MSC-certified fishery in Lofoten, Norway, and there are added nutrients from vitamin A, vitamin E and vitamin D, which support our cells, skin and immune system. You only need a tablespoon a day of this high-strength formula to meet your omega-3 requirements.
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Pros & ConsPros- Good alternative to capsules
- Also contains vitamins A, E and D to support immunity
Cons- Taste may not be for everyone
Zipvit Super Strength Omega 3 Fish Oil
Type: Soft gel capsules.
Dosage: 2 capsules a day.We're impressed by the high levels of fish oil in these supplements at such an affordable price point: 660mg EPA and 440mg DHA, the third most potent in this list, and for 120 tablets (which is a two-month supply), this product is great value for under £10. The capsules are made using responsibly sourced fish oil, which is distilled to remove any impurities. Customers mention ‘the odd fishy burp!’, but say this is to be expected with such high-dose fish oil.
Pros & ConsPros- Contains high levels of fish oil
- Great value for money
Cons- Some testers complained about a bitter aftertaste
Equazen Omega 3 & Omega 6 Capsules
Type: Chewable gummies.
Dosage: Take 6 Equazen chews per day for the first 12 weeks, then 2 chews a day.If you prefer your supplements to masquerade as tasty sweets, look no further than these strawberry-flavoured omega-3 and omega-6 gummies. Equazen only use high-quality ingredients and sustainable sources of oily fish, with independent testing to ensure the oils comply with purity regulations.
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Pros & ConsPros- Contains sustainably sourced ingredients
- Great alternative to capsules and liquids
Cons- 6 gummies per day feels like a lot for the initial starting dose
Wellology Vegan Omega 3 Fermented Algae Oil
Type: Soft gel capsules.
Dosage: 2 capsules a day.If you adopt a plant-based diet, look no further than these marine algae tablets, known as ‘nature's source of DHA and EPA'. Essentially, they act as a vegetarian alternative to fish oil, krill oil and cod liver oil, plus are made using a fermentation process which is healthy, environmentally-friendly and free of allergens, mercury or pollutants.
Pros & ConsPros- Ideal for those who opt for a plant-based diet
- Made using sustainable practices
Cons- Some may find the capsules hard to swallow
Nordic Naturals Ultimate Omega
Type: Soft gel capsules.
Dosage: 2 capsules a day.Nordic Naturals omega-3 capsules offer a potent dose of fish oils (we're talking 1280mg per daily dose). The brand is also known for its sustainable and ethical practices, and these fish oil capsules are made exclusively from 100% wild-caught sardines and anchovies. Our testers also loved the light lemon flavour.
Pros & ConsPros- Contains high levels of fish oil
- Pleasant lemon flavour
Cons- Some may find the capsules hard to swallow
How much omega-3 do you need?
One global study in 2016 found that many people in the UK aren't getting enough omega-3s, with the UK being one of the countries with the lowest levels. NHS England says we should be aiming for at least two portions of fish, including one of oily fish (salmon, mackerel, trout, sardines, herring and anchovies), a week.
“The National Institutes of Health recommend getting around 1.5 grams of omega-3 per day, so unless you're eating daily servings of SMASH fish, it can be difficult," says Stephenson. That's where omega-3 capsules can play their part.
Digestive health nutritionist and founder of Sheer Nutrition, Katherine Corsan, adds: “The dose required varies greatly depending on the needs of the person taking it. This is where the advice of a nutritionist who understands what you eat personally, and your individual reason for taking an omega-3 supplement, can be helpful."
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What are the best dietary sources of omega-3?
“Eating fish is the best way to get omega-3s," urges Stephenson. "When thinking about omega-3 sources, think of the acronym SMASH (Sardines, Mackerel, Anchovies, Salmon, Herring) as these have the highest concentrations of EPA and DHA.”
Some species of white fish and shellfish can be a source of omega-3 – including sea bass, turbot, halibut, sea bream, oysters and mussels – but at lower levels than the oily fish mentioned above.
'Omega-3 is synonymous with oily fish, such as salmon, mackerel, and sardines, known
particularly for their higher levels of EPA and DHA forms of Omega-3," adds Biggs. "However, fish do not produce Omega-3. They ingest theirs from algae, which is a source of DHA and EPA."
Not a fish lover? Biggs explains that in addition to algae, there are other plant-based rich sources to get omega-3s from like flaxseeds, hemp, and walnuts, which contain alpha-linolenic acid (ALA). “ALA is converted, although not always efficiently, by the body into two other forms of Omega-3: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).”
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Meet the experts:
| Rhian Stephenson | Nutritionist and founder of Artah Health. |
| Katherine Corsan | Digestive health nutritionist and founder of Sheer Nutrition. |
| Lola Biggs | Registered Dietitian at natural health supplement brand Together Health. |
