Are you getting enough omega-3? This fatty acid is an essential nutrient that supports our heart health, brain function, hormones, joints and more. Our bodies can’t produce it naturally, so we have to consume it, either through omega-rich foods or the best omega-3 supplements.
Omega-3 isn’t one single nutrient but a group of short- and long-chain fatty acids including ALA (mainly found in green leafy vegetables, nuts and seeds), and DHA and EPA (found in oily fish such as salmon, sardines and mackerel, but also algae). The NHS recommends adults consume at least one 140g portion of oily fish a week for a healthy omega intake, yet most people eat far less than this, and it’s off the menu for vegetarians and vegans. This is why taking a good quality omega-3 supplement can help.
But what are the best omega-3 supplements? With an overwhelming choice of options on the market, how can you tell which are worth buying? Liquid omegas are widely available, but capsules (also called soft gels) are the most popular, as a relatively flavour-free option. Plus, vegetarians and vegans needn’t miss out with a wide variety of plant-based omega-3s on the market. However, products can vary wildly in terms of potency and additives.
“Focus on how much EPA and DHA you get per dose, not the total fish oil milligrams. Aim for a product where one daily dose covers at least a few hundred milligrams of EPA and DHA,” advises Dr Mayoni Gooneratne, functional medicine director at Personalised Health Clinics and former NHS surgeon. “Vegans and vegetarians should take algae-derived EPA/DHA, not just plant ALA, and choose products with clear testing for heavy metals and contaminants, ideally with independent certification.”
To find some of the best omega-3 supplements available, I asked doctors and registered nutritionists to name the brands they reach for time and again. I tried their recommendations, which included supplements by Wild Nutrition, Bare Biology, Ancient and Brave and a few niche but high quality brands you may not have heard of. Read on to see which omega-3 supplements are worth stocking up on.
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The best omega-3 supplements for 2026 are:
- Best overall – Bare Biology life & soul high-strength omega-3 fish oil mini capsules: £32.95, Amazon.co.uk
- Best budget buy – Wiley’s Finest peak EPA omega 3: £21.99, Amazon.co.uk
- Best high-strength budget buy – Nordic Naturals ultimate omega: £30.99, Healf.com
- Best for vegetarians and vegans – Ancient + Brave true omegas+: £32, Ancientandbrave.earth
- Best for sustainability – Wild Nutrition pure strength omega 3: £38, Wildnutrition.com
Read more: Best multivitamins for women, men and children, according to experts
Bare Biology life & soul high-strength omega-3 fish oil mini capsules
Best: omega-3 supplement overall
Why we love it
- Super strong EPA and DHA omega-3 content
- Mini capsules are easy to swallow
- Sustainably sourced, wild-caught ingredients
Take note
- Four capsules needed for daily dose
Behind the pretty packaging is the strongest supplement on this list, Bare Biology’s life & soul high-strength omega-3, which contains a whopping 1,700mg of omega-3 (1,100mg of EPA, 500mg of DHA, 100mg of other omega-3s). This comes from fish oil derived from sardine, anchovy and mackerel. Bare Biology is a go-to brand for GP and hormone specialist Dr Nurisha Kumaran, because of its “exceptionally high-quality, sustainably sourced fish oil, excellent EPA and DHA content, and rigorous testing for purity and oxidation, something often overlooked that has a significant impact on both efficacy and taste.”
Jen Walpole, a BANT-registered nutritionist and fertility specialist, is also a fan: “It has the highest strength omega-3 in the UK to obtain optimal results,” adding that they are third-party tested and completely transparent on ingredients and sourcing.
I tried the mini capsules (it also comes in regular size for the same price), which are useful for those who struggle to swallow larger pills, although that did mean I had to take four at a time. You can shave 15 per cent off the £32.95 monthly price (making it £28) if you subscribe through Bare Biology.
Key specifications
Buy now £32.95, Amazon.co.uk
Wiley’s Finest peak EPA omega 3
Best: budget omega-3 supplement
Why we love it
- Good level of EPA and DHA omega-3
- Just one capsule per dose
- Sustainably sourced fish
- Affordable price
Take note
- Large capsules (biggest in test)
Nutritional therapist Lucia Stansbie of Food Power Nutrition loves this product: “It’s a bit less concentrated than Nordic Naturals but has a higher EPA concentration and a lower price point. I like it as it’s made in the UK from a family-owned and operated refinery which uses the whole pollock to avoid waste, so is sustainable and traceable.”
The capsules are the largest I tried but, unlike many on this list, you only need to swallow one, and each packs a punch at a high 1000mg of omega-3 (750mg of EPA and 250mg of DHA). Don’t let the slightly off-putting scent in the jar put you off, it doesn’t taste of anything when you gulp it down. It’s one of the cheapest in this round-up but you can get an extra 25 per cent off each month if you subscribe with Wiley’s Finest.
Key specifications
Buy now £21.99, Amazon.co.uk
Nordic Naturals ultimate omega
Best: value high-strength omega-3 supplement
Why we love it
- High level of EPA and DHA omega-3s
- Cheaper than other high-strength products tested
- Pure and sustainable ingredients
- Pleasant lemon scent
Take note
- Capsules are large
With a high 1,280mg of omega-3 per serving, Nordic Naturals’s ultimate omega comes highly recommended by no less than three of our experts. “It’s made exclusively from 100 per cent wild-caught sardines and anchovies, with third party-testing for purity and strength,” says Stansbie.
Esra Soylucicek, registered nutritional therapist at Reborne longevity clinic, also picked this product because of its high EPA and DHA, and low contaminant levels: “Purity is a priority for me as contaminants, such as mercury, can be a real concern with fish oils, so I look for brands with consistently low contaminant levels.” Dr Kumaran agrees, adding, “it’s a consistently reliable brand with excellent manufacturing standards, using high-quality triglyceride-form omega-3s for optimal absorption.”
Stansbie recommends this one to clients who can’t stomach the taste of other brands, due to its natural flavouring. I could detect a pleasant lemon scent in the jar but it I couldn’t taste much as they slipped down quickly, despite being rather large (I had to swallow one at a time).
Key specifications
Buy now £30.99, Healf.com
Wild Nutrition pure strength omega 3
Best: omega-3 supplement for sustainability
Why we love it
- High EPA and DHA omega-3 content
- Sustainable sourcing from MSC-certified fish
- Free from artificial colours, sugars and flavouring
Take note
- One of the most expensive tested
- Four capsules needed for daily dose
Wild Nutrition is hugely popular with the wellness crowd, and with good reason suggests Walpole: “Its sourcing is key to its integrity, which is important to me. It’s fully transparent about its omega-3, which is sourced from MSC-certified fish, down to the type of fish (pollock) and where it’s from (Alaska).” It’s strong on omega-3 boasting 1,200mg in total (800mg of EPA and 400mg of DHA), and is free from unnecessary additives. I had to take four for one dose, but the capsules were small (like Bare Biology), which made swallowing them a doddle.
I’d say that £38 for a month’s supply makes it one of the pricier options on this list, but (like many health companies) if you subscribe with Wild Nutrition you can get it for half price for three months, and then 20 per cent off thereafter, with free postage and recyclable refills every time.
Key specifications
Buy now £38, Wildnutrition.com
Designs for Health omegaavail hi-po
Best: omega-3 supplement for sensitive tastebuds
Why we love it
- High level of EPA and DHA omega-3
- Sustainably sourced ingredients
- Lemon flavoured
Take note
- Not for pescatarians (bovine gelatine coating)
- Most expensive in test
At 1,600mg of omega-3s (800mg of EPA and 800mg of DHA), Designs for Health’s omegaavail hi-po is the second strongest supplement on the list (behind Bare Biology), with fish oil derived from anchovy, sardine and mackerel. “This is a practitioner-grade brand that I use frequently in clinical practice,” says Dr Kumaran. “The formulations are highly bioavailable, manufactured to very high quality standards, and are particularly well suited for patients requiring therapeutic doses of omega-3.” Nutritionist Soylucicek also rates this product highly for its clean sourcing, and high EPA and DHA content.
The capsules are on the large side, but they slipped down with no problem, quick enough for me not to detect the apparent natural lemon flavouring (those with sensitive palates may appreciate this). Pescatarians, who may believe they’re on safe ground here, should be aware that the capsule shell is made from bovine-derived gelatine. At almost £40 for a month’s supply this is the most expensive omega-3 on the list, however, a subscription through Healf knocks 10 per cent off.
Key specifications
Buy now £38.99, Healf.com
Rosita ratfish liver oil
Best: omega-3 supplement for purity
Why we love it
- Tiny capsules (smallest on test)
- Extra virgin fish oil for more nutrients
- Sustainably sourced freshwater ratfish (instead of common marine fish)
- Odourless
Take note
- Low EPA and DHA compared to other supplements
Dr Gooneratne declares Rosita’s ratfish liver oil as her “hands down fave” as it’s super pure and highly concentrated. “Ratfish oils are unique to Rosita, and its fastidious in purity and sourcing organically,” she adds. The omega-3 is extracted using a gentle, no-heat process from wild ratfish caught in the Norwegian fjords. The resulting oil is classed as extra virgin, meaning (just like with premium EV olive oil) more nutrients are preserved.
The brand suggests that this freshwater fish oil is free from the strong taste of marine fish oils traditionally used in omega-3 supplements. On opening the bottle, I was surprised to find it completely scent-free (unlike others), and these were the smallest capsules in the test (even smaller than Bare Biology’s minis), and I only needed three per dose. However while the ingredients are top quality, the total omega-3 content is much lower than the others at just 52mg (although the all-important EPA and DHA are present). Considering the strength level, it’s on the pricey side, although you can get 10 per cent off by subscribing through Healf.
Key specifications
Buy now £33.49, Healf.com
Ancient + Brave true omegas+
Best: omega-3 supplement for vegans
Why we love it
- Algae-derived EPA and DHA
- Also contains skin-boosting omega-7
- Small capsules at two per dose
Take note
- Fairly low EPA and DHA compared to others
I’ve been taking Ancient and Brave’s collagen and creatine for a while now, and I like its scientific-based formulations and commitment to sustainable sourcing. Stansbie alerted me to its true omegas+ as a great option for vegans: unlike some vegan supplements that contain ALA omega-3s, this one contains algae-sourced omega-3 meaning it’s rich in the all-important EPA (150mg) and DHA (300mg). You also get a hit of omega-7 (from sea buckthorn), which can support skin hydration.
The dose is two capsules a day, which I found easy as they’re also small, and despite a fairly strong plant-like odour in the jar, didn’t taste of anything. However, Stansbie says, “I would use three capsules per day to reach therapeutic levels”. Subscribing with Ancient and Brave brings the monthly price down to £25.60 for the first three months, and £28.80 thereafter.
Key specifications
Buy now £32, Ancientandbrave.earth
Metagenics omegagenics high-strength omega-3
Best: omega-3 supplement for inflammation
Why we love it
- Good level of EPA and DHA omega-3
- Just one capsule per dose
- Sustainably sourced fish
- Affordable price
Take note
- Large capsules
Although not the strongest omega-3 in this list, Metagenics’s omegagenics still contains a very good 1,000mg of EPA (600mg) and DHA (400mg) in a single capsule, derived from anchovy, sardine and mackerel. Metagenics and Wiley’s Finest are the same strength and the only supplements on this list requiring just one capsule a day, although this does mean it’s a large one so not great for those who have difficulty swallowing tablets.
Dr Kumaran recommends Metagenics, particularly its products (such as this one) that content SPMs (specialised pro-resolving mediators). “SPMs support the resolution phase of inflammation, an essential part of healing, rather than simply suppressing the inflammatory response. SPMs are naturally derived from EPA and DHA and help signal this process, promoting tissue repair and a return to homeostasis,” she explains, adding that while SPMs are a good addition, levels of EPA and DHA are more important.
Key specifications
Buy now £21.59, Amazon.co.uk
Bodybio balance oil (omega 6 + 3)
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Best: value omega-3 supplement
Why we love it
- Good option for vegetarians/vegans
- Affordable
- Includes omega-6
Take note
- Fairly low omega-3 content compared to others
- No EPA or DHA omega-3s
- Large capsules
Dr Gooneratne calls Bodybio, “excellent stuff”. She says, “Its range is small but very specific to cellular pathways. This product has an excellent balance of omega-3 and omega-6.” There’s no fish oil here, as the omega-3 is ALA (rather than EPA and DHA) is derived from flaxseed oil, but with the inclusion of gelatin it’s not suitable for vegans.
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You get more omega-6 with this, 1400mg of it from safflower oil. The capsules are large and I had to swallow two (one at a time) for the required dose. However, it’s the cheapest supplement here, at just over 50p for a daily dose.
Key specifications
Buy now £16.56, iherb.com
Cytoplan omega 3 vegan 60s
Best: omega-3 supplement for easy swallowing
Why we love it
- Algae-sourced EPA and DHA
- Small capsules at two per dose
Take note
- Fairly low EPA and DHA compared to others
Dr Gooneratne rates this high potency omega-3 because “Cytoplan has a fantastic eye for detail on purity, and I often have vegan clients who need a good alternative.” The omega-3 is derived from marine algae, so you get a decent dose of DHA (334mg) and EPA (166mg) but, as with any plant-sourced omega-3, this isn’t as high as you’ll get from fish oil supplements.
The pale, gluten-free and hypoallergenic soft gels are small, and I only needed to take two a day, so dosage was fuss-free. There’s a subtle plant-based smell when you open the jar, but rest assured, they are flavourless.
Key specifications
Buy now £31.99, Cytoplan.co.uk
Your questions on omega-3 supplements answered
What is the best omega-3 supplement?
For its super-high omega-3 levels, easy-to-swallow mini capsules, purity and sustainable ingredients, Bare Biology is our best omega-3 supplement overall. With other high-strength brands often coming with higher prices, the life & soul high-strength minis are good value at just under £33. But if price is an issue (particularly if you’re also taking other supplements every month), Wiley’s Finest peak EPA delivers an excellent level of EPA and DHA omega-3 for £22 – you just have to get used to the rather large (albeit single) capsule to take every day.
Vegans have a decent choice of omega-3 supplements, but Ancient and Brave’s true omega+ takes our ‘best for vegans’ tip as it offers a relatively high-level of EPA and DHA (for a non-fish oil product), with the bonus of omega-7 for skin health.
How I tested omega-3 supplements
Some of these branded products are available in both a liquid and a soft gel (capsule) form, but for fair comparison all supplements I tested were soft gels. It can take weeks, and even months, to register any benefits from consistent omega-3 use – too long to measure within this test – so the majority of insight is provided by trusted and experienced doctors and registered nutritionists.
Following their recommendations, I assessed each product based on how easy they were to take (the size and quantity of capsules); their strength levels, and any other ingredients or additives; plus, notable credentials such as sustainable sourcing and traceability. Supplements can sometimes feel unnecessarily expensive, so I also deemed whether or not they were good value for money.
Can you take omega-3 supplements with other vitamins or minerals?
Dr Kumaran assures that generally omega-3 supplements can be taken alongside other vitamins and minerals (including multivitamins). “I usually recommend taking omega-3 with a meal, ideally one containing some healthy fat, as this can help with absorption and also reduce the likelihood of reflux or the dreaded ‘fishy burps’,” she says.
She does warn, however, that at higher doses omega-3s can have an effect on platelet function, so anyone with a bleeding disorder, taking anticoagulant or antiplatelet medication, or is due to have surgery, should discuss supplementation with their doctor first.
Can you take omega-3 supplements when pregnant?
Omega-3 fatty acids are important during pregnancy, with DHA playing an important role in the development of the baby’s brain and eyes, says Dr Kumaran. However, the quality and type really matter: “Choose a reputable, pregnancy-appropriate omega-3 that has been purified and tested for contaminants such as heavy metals. The focus should be on obtaining adequate DHA rather than taking very high doses of omega-3.”
She warns that you shouldn’t confuse fish oil and omega-3 supplements with fish liver oils (such as cod liver oil): “Cod liver oil can contain significant amounts of preformed vitamin A (retinol), and excess retinol should be avoided during pregnancy because of the risk of harm to the developing baby,” she says. She recommends that any pregnant women with specific medical conditions or who take medication should discuss supplementation with their obstetric or medical team.
Do you need to increase your omega-3 intake as you age?
While Dr Kumaran points out that overall health is a more important context for deciding whether to supplement omega-3, there are some life stages where it can be particularly helpful. “Pregnancy and breastfeeding are important because of the requirement for DHA for the baby’s developing brain and nervous system. Also, as we get older, omega-3s become increasingly interesting because maintaining cardiovascular, brain, metabolic and musculoskeletal health becomes more important.
“Ageing is also associated with changes in inflammatory regulation, which is one reason the role of EPA, DHA and their downstream specialised pro-resolving mediators (SPMs) are receiving so much attention,” she says.
Do omega-3 supplements help in menopause?
“Menopause is another stage where omega-3 status is worth considering,” says Dr Kumaran. “The decline in oestrogen around menopause is accompanied by changes in cardiovascular risk, lipid metabolism, body composition, insulin sensitivity and inflammatory signalling. Omega-3 isn’t a treatment for menopause itself, and I wouldn’t suggest that every menopausal woman needs a higher dose, but ensuring a good intake of EPA and DHA can form part of a much broader healthy-ageing and cardiovascular strategy during midlife.”
Why you can trust IndyBest reviews
Over the years, fitness and lifestyle writer Kerry Law has tested and scrutinised the marketing claims of all kinds of health-related products for national publications, including running shoes, fitness trampolines, juicers and nutritional supplements. She often writes about fitness trends and challenges, such as trying yoga in a weighted vest, seeing what happens when you swim every day for a fortnight, and re-starting Couch to 5K after giving up on running. She is currently training for a yoga teacher qualification, so is a big advocate for building low-impact recovery and relaxation into any fitness schedule.
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