12 Min Read
Our expert in-house nutritionist here at Vitamin Guide, Ariel Kaur Maan, breaks down the benefits of Omega 3 fish oil, how to choose the best supplements, and reviews the top 5 products currently available.
| Swallow | VitaBright | Omvits | Holland & Barrett | Seven Seas | |
|---|---|---|---|---|---|
| High strength EPA over 600g | ✅ | ✅ | ❌ | ❌ | ✅ |
| High strength DHA over 400g | ✅ | ✅ | ✅ | ❌ | ❌ |
| Third party tested & certified | ✅ | ✅ | ❌ | ❌ | ❌ |
| Certified Friend of the Sea | ✅ | ✅ | ❌ | ❌ | ❌ |
| Vitamin E Antioxidant stops oil going rancid | ✅ | ✅ | ✅ | ✅ | ❌ | Money-back guarantee | 6 months | 35 days | 90 days | 30 days returns policy | No returns policy |
Magnesium Comp. with Zinc + D3
by Bettervits
✅ Easily absorbed with 3 types of chelated magnesium
✅ Added zinc and vitamin D3 to increase absorption
PROS
CONS
❌ Less than the NHS recommended magnesium dose (225 mg)
❌ Contains some additives including bulking agent
Our Expert’s Conclusion
This is an effective supplement which provides three well-absorbed types of magnesium - Magnesium Citrate, Glycinate and Malate. It’s also boosted with two forms of zinc, both ascorbate and citrate, and with vitamin D3 to increase your absorption of the magnesium. The vitamin D dosage is generous, and it’s also from a vegan source. With rice flour as a filler, this is a nice clean supplement without unnatural additives.
References
1 - Omega-3 Polyunsaturated Fatty Acids and Their Health Benefits, Fereidoon Shahidi and Priyatharini Ambigaipalan
2 - Cardiovascular benefits of omega-3 fatty acids, Clemens von Schacky, William S. Harris
3 - Impact of omega-3 polyunsaturated fatty acids on vascular function and blood pressure: Relevance for cardiovascular outcomes, G Colussi, C Catena, M Novello, N Bertin, L A Sechi
5 - Omega-3 Fatty Acids and Inflammatory Processes by Philip C. Calder
6 - Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases, Artemis P. Simopoulos
7 - Omega-3 supplementation lowers inflammation and anxiety in medical students: A randomized controlled trial, Janice K. Kiecolt-Glaser, Martha A. Belury, Rebecca Andridge, William B. Malarkey, Ronald Glaser
8 - Neurological Benefits of Omega-3 Fatty Acids, S. C. Dyall & A. T. Michael-Titus
9 - Dose-related meta-analysis for Omega-3 fatty acids supplementation on major adverse cardiovascular events, Evangelia E. Ntzani, Apostolos Tsapas, Christos S. Mantzoros, Stavroula Tsiara, Theodoros Xanthos, Nikos Karpettas, Ioannis Patrikios, Evangelos C. Rizos
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Our Expert’s Choice
ADVERTISING DISCLAIMER: This website is funded by its audience. The content provided is neither a news article nor an independent review but is a sponsored comparison by theswallowco & vitabright. See
ADVERTISING DISCLAIMER: This website is funded by its audience. The content provided is neither a news article nor an independent review.
This comparison and ranking are sponsored by theswallowco & vitabright. For further details, please refer to our
Fatigue and Weakness
Brain Fog and Memory Problems
Insomnia and irregular sleep
Muscle Cramps and Restless Leg Syndrome
Depression, Anxiety and Mood Disorders
Migraine Headaches
Numbness and Tingling
Tightness of Breath and Asthma
Abnormal Heart Rhythm
High Blood Pressure
Osteoporosis
Nausea and Vomiting
Fatigue and Weakness
Brain Fog and Memory Problems
Insomnia and irregular sleep
Muscle Cramps and Restless Leg Syndrome
Depression, Anxiety and Mood Disorders
Migraine Headaches
Numbness and Tingling
Tightness of Breath and Asthma
Abnormal Heart Rhythm
High Blood Pressure
Osteoporosis
Nausea and Vomiting
Fatigue and Weakness
Brain Fog and Memory Problems
Insomnia and irregular sleep
Muscle Cramps and Restless Leg Syndrome
Depression, Anxiety and Mood Disorders
Migraine Headaches
Numbness and Tingling
Tightness of Breath and Asthma
Abnormal Heart Rhythm
High Blood Pressure
Osteoporosis
Nausea and Vomiting
Fatigue and Weakness
Brain Fog and Memory Problems
Insomnia and irregular sleep
Muscle Cramps and Restless Leg Syndrome
Depression, Anxiety and Mood Disorders
Migraine Headaches
Numbness and Tingling
Tightness of Breath and Asthma
Abnormal Heart Rhythm
High Blood Pressure
Osteoporosis
Nausea and Vomiting
Why Omega 3?
Omega 3 fish oil is one of the world’s best selling supplements, and for good reason. Omega 3 fatty acids make up 12% of our brain matter, affect our ability to think, and lower triglycerides to help keep hardened arteries at bay. Yet most of us know we don’t eat enough fish - so a high-quality Omega 3 supplement can help bridge this gap.
Omega 3 supplements support heart health by reducing inflammation [1], improving cholesterol levels [2] and promoting better circulation [3] and have been found to reduce the risk of heart attacks by 90% [2].
Omega 3s are also vital for brain function, making up a substantial portion of brain matter and aiding in memory and cognitive performance [1]. They can help maintain healthy joints by reducing stiffness and swelling [5], [6].
Not only this, they have been shown to reduce anxiety symptoms [7], improve mental health and concentration [8] and support eye health [8].
All omega 3 supplements are NOT created equal
Rancid (oxidised) oils which are a health hazard
Unnecessary additives
Avoid
High dose Omega 3 (At least 600g EPA and 400g DHA)
Oil that’s certified by an independent laboratory
‘Friend of the Sea’ certified fish oil
Choose
Supplements with an antioxidant added
A brand with a solid returns policy
Fatigue and Weakness
Brain Fog and Memory Problems
Insomnia and irregular sleep
Muscle Cramps and Restless Leg Syndrome
Depression, Anxiety and Mood Disorders
Migraine Headaches
Numbness and Tingling
Tightness of Breath and Asthma
Abnormal Heart Rhythm
High Blood Pressure
Osteoporosis
Nausea and Vomiting
Fatigue and Weakness
Brain Fog and Memory Problems
Insomnia and irregular sleep
Muscle Cramps and Restless Leg Syndrome
Depression, Anxiety and Mood Disorders
Migraine Headaches
Numbness and Tingling
Tightness of Breath and Asthma
Abnormal Heart Rhythm
High Blood Pressure
Osteoporosis
Nausea and Vomiting
At first glance, omega 3 supplements may all look the same. But with some insider knowledge, you’ll start to notice some major differences in quality and effectiveness.
Here’s what to look for.
Make Sure it Really is “High Strength”
Beware! Almost every brand of Omega 3 supplements claims it’s “high strength” on the label, but most of them are below the level that’s proven to be effective.
You need at least 600g of EPA and 400g or DHA per day. EPA supports heart health and mood, whilst DHA keeps your brain and eyes healthy, so you need enough of both. Researchers have found that lower doses just don’t deliver any measurable benefits [8] [9].
What To Look For in An Omega 3 Supplement
Choose a Certified ‘Friend of the Sea’ Fish Oil
The "Friend of the Sea" certification is awarded to products that meet sustainability standards for marine resources. For Omega-3 fish oils, this certification ensures that the fish used are harvested from sustainable, well-managed fisheries that protect marine biodiversity and ecosystems. The program also evaluates methods to minimise bycatch and control overfishing.
Check the Return Policy
When buying Omega 3 - or any supplement - always check the company’s returns policy. This reveals the company’s level of confidence in their own product, and unveils their attitude towards customer satisfaction. There’s always an element of trust when you buy supplements, and this is how to get the inside track on how trustworthy a company really is.
Only Buy Oil That’s Certified by a Third Party Laboratory
When third-party labs test Omega-3 fish oil, they check for things that guarantee quality and customer safety. This means you don’t just have to take the seller’s word for it. They typically analyse:
- Purity, making sure the oil is free from contaminants such as mercury and other heavy metals, dioxins, PCBs, and other toxins.
- Concentration, verifying the amounts of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) to ensure the product contains the advertised dosage.
- Oxidation levels, testing for freshness by checking for rancidity, which can make the oil harmful.
- Stability, ensuring the oil is stable and doesn't break down quickly.
- Sustainability certifications, double-checking ethical sourcing claims like "Friend of the Sea."
Avoid Toxic Rancid Oil - Choose Antioxidant Tocopherols (Vitamin E)
The aftertaste of good omega 3 capsules should be like fresh fish. If you’ve ever had fish oil capsules with a bitter or very bad after-taste, there’s a good chance they contained rancid oil that was damaged by reacting with oxygen. This doesn’t just taste unpleasant, it’s bad for our health, too. Choose a product with added tocopherols (this means vitamin E) as an antioxidant.
Before you run off to the local chemist for some omega 3, there are some key things you need to know. Make the right choice so you don’t waste your money.
Mental Health
Joint Flexibility
Heart Health
Brain Function
Mood Stability
Skin Health
Eye Health
Pro Omega 3*
by Swallow
✅ Full effective dose (2000mg)
✅ Added antioxidant (vitamin E) to prevent going rancid
✅ Third party lab tested/certified
✅ No artificial additives
✅ Certified as ‘Friend of the Sea’
PROS
CONS
❌ Only available online
Our Expert’s Conclusion
We are highly impressed by the quality and formulation of Swallow Nutraceuticals Omega 3 Fish Oil. Each serving provides a powerful 2000mg of pure fish oil, including 660mg EPA and 440mg DHA. These levels are significant and provide therapeutic doses needed to provide benefits for Heart health, reducing inflammation, mood support, Brain health for memory and learning and to support vision and eye health.
The product's purity is confirmed through third-party lab testing, which is crucial for avoiding contaminants such as heavy metals commonly found in fish oil supplements. The only additive is tocopherols (a natural form of vitamin E) used to preserve the oil’s freshness, ensuring that the omega 3 fatty acids remain effective over time. This Omega 3 supplement is characterised by outstanding quality and focus on powerful effective doses.
Swallow’s returns policy - with a 6-month guarantee - is industry-leading, showing the brand’s confidence in its own quality and its commitment to customer satisfaction. Swallow Nutraceuticals Omega 3 Fish Oil delivers in all areas, making it our top recommendation in this category.
Vegan Omega 3
by Omvits
✅ Added antioxidant (vitamin E) to prevent going rancid
✅ Sustainably farmed algae
✅ Third party lab tested/certified
✅ Strong 90-day returns policy
PROS
CONS
❌ Below recommended effective dose
❌ No EPA content
❌ Not certified as ‘Friend of the Sea’
Omega 3*
by VitaBright
✅ Full effective dose (2000mg)
✅ Added antioxidant (vitamin E) to prevent going rancid
✅ Third party lab tested/certified
✅ No artificial additives
✅ Certified as ‘Friend of the Sea’
PROS
CONS
❌ Only available online
❌ Due to popularity, sometimes runs out of stock
Omega 3 Fish Oil
by Holland and Barrett
✅ Added antioxidant (vitamin E) to prevent going rancid
✅ Reasonable 30-day returns policy
PROS
CONS
❌ Below recommended effective dose
❌ Not third-party tested/certified
❌ Not certified as ‘Friend of the Sea’
Omega 3 Max Strength
by Seven Seas
✅ Contains a full added dose of vitamin D
✅ Flavoured with orange oil for people who suffer from burping/aftertaste
PROS
CONS
❌ Below recommended effective dose
❌ Not third-party tested/certified
❌ Not certified as ‘Friend of the Sea’
❌ No returns policy
❌ No added antioxidant (vitamin E) to prevent going rancid
Pro Omega 3*
by Swallow
Made in the UK
Effective doses of EPA and DHA
Added antioxidant to prevent going rancid
Third-party lab tested and certified free from mercury