12 Min Read

The Best Omega 3 Supplements

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.

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].

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.

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." 

Only Buy Oil That’s Certified by a Third Party Laboratory

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.

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.

Magnesium Complex Zinc + D3
by Bettervits

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].

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].

Magnesium Complex Zinc + D3
by Bettervits

The Omega 3 Supplement Checklist

Choose

✅ 1 - CHOOSE high dose Omega 3 (At least 600g EPA and 400g DHA)

✅ 2 - CHOOSE oil that’s certified by an independent laboratory

✅ 3 - CHOOSE ‘Friend of the Sea’ certified fish oil

✅ 4 - CHOOSE supplements with an antioxidant added

✅ 5 - CHOOSE a brand with a solid returns policy

Avoid

❌ 1 - AVOID rancid (oxidised) oils which are a health hazard

❌ 2 - AVOID unnecessary additives

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

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

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’

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

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

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’

Ariel Kaur Maan Registered Nutritionist® (BANT RN)

Ariel has extensive clinical and supplement expertise. She specialises in guiding clients through optimal health strategies and utilising high-quality supplements to help them gain optimal health. 

Magnesium Complex Zinc + D3
by Bettervits