Omega-3 is an essential fatty acid that the body cannot produce on its own, meaning it's vital to obtain it through food or supplements. Known for supporting overall health, omega-3 can be found in oily fish like salmon, mackerel and sardines, as well as plant-based sources such as flaxseed and chia seeds. A balanced diet should provide sufficient omega-3 for most people, but supplements can be a convenient option for those looking to boost their intake.
We’ve tested some of the leading omega-3 supplements on the market, looking into factors like quality, purity and dosage to help you find a product that fits your needs. Some of our top picks include ZipVit Super Strength Omega 3 Fish Oil and Dr Vegan Vegan Omega 3, as well as recommended brands for 2026 like Seven Seas Omega-3 Max Strength With Vitamin D.
Whether you're looking to enhance heart health, support brain function or simply maintain general wellness, our recommendations offer something for everyone.
Read on to discover the products we rated, plus expert guidance on what omega-3 is, who may benefit from a supplement and important considerations for safe use.
Best omega-3 supplements at a glance
Capsules/softgels
- Best no-fuss omega-3 softgels: ZipVit Super Strength Omega 3 Fish Oil 2000mg, from £9.99
- Best high-strength omega-3: Swallow Co Pro Omega 3, £30
- Best convenient omega-3: Inessa Advanced Omega 3 Fish Oil, £24.99
- Best budget-friendly vegan omega-3: Dr Vegan Vegan Omega 3, £21.99
- Best omega-3 softgels: WeightWorld Omega-3 2000mg fish oil, £18.98
- Runner-up omega-3 softgels: Vitabright Omega-3 2000mg fish oil, £29.99
- Best omega-3 for pescatarians: California Gold Nutrition Omega-3 Premium fish oil, £11.23
- Best omega-3 for vegans: Together Health Omega-3 – Algae Vegan Source, £13.49
- Best vegan liquid omega-3 alternative: Vivo Life Clean Omega 3 Oil – Algae-Based Liquid, £27.99
- Best balanced omega-3 for daily use: Thorne Super EPA – Omega 3 Fish Oil Gelcaps, £32.99
- Best omega-3 with vitamin D: Seven Seas Omega-3 Max Strength With Vitamin D, £21
- Best omega-3 for smaller capsules: Feel Vegan Omega-3, £35.04
- Runner-up omega-3 for vegans: BioCare Vegan Omega-3 (Algal DHA and EPA), £30.19
- Best ethical omega-3: Wild Nutrition Pure Strength Omega-3, £38
- Best omega-3 for easy swallowing: Vitl Omega-3, £10.99
- Best budget omega-3: Holland & Barrett Omega-3 fish oil 1500mg, £15.99
Jump to:
- Best omega-3 supplements to buy in 2026
- Why we need omega-3
- What are omega-3 fats?
- What should I look for on the label?
- What is the difference between a capsule and a softgel?
- How to use omega-3 supplements safely
- Who might benefit from using an omega-3 supplement?
- Who shouldn't take omega-3 supplements?
- How much omega-3 should I take?
- How to choose an omega-3 supplement
How we tested omega-3 supplements
All supplements were tested over a similar time period, with notes made according to the testing criteria. We included samples from a range of manufacturers offering a variety of formats including capsules, softgels and gummies and with a range of price points to accommodate a variety of budgets.
The key areas we assessed were as follows:
- Taste and texture: is the flavour pleasant? Is there any aftertaste?
- Source of omega-3: what is the source of omega-3: fish oil, cod liver oil, algal oil?
- Form of omega-3: is omega-3 provided in a form that is easy to take, less likely to cause side effects and supports absorption?
- Purity: has the product been independently tested so you can be assured that it is free from contaminants, such as heavy metals and toxins?
- Sustainability: is the product sourced from smaller species of fish or is it certified as sustainable?
- Nutrient profile: how much omega-3 is provided per daily dose?
- Additives: does the supplement contain filler oils or binding agents, additives such as preservatives, artificial sweeteners or colourings?
- Dietary requirements: does the product meet your dietary needs – is it vegan, gluten-free?
- Value for money: how does it compare to others in terms of cost?
Best omega-3 supplements to buy in 2026
Omega-3 capsules/softgels
ZipVit Super Strength Omega 3 Fish Oil 2000mg
Available from ZipVit (from £9.99)
Best no-fuss omega-3 softgels
Price per day: 18p
Star rating: 5/5
Offering a high daily dose of EPA and DHA, these odourless softgels are easy to swallow. Sustainably sourced and Friend of the Sea certified, the fish oil is distilled for purity. With minimal additives and clear labelling, it delivers excellent value for money and exceeds recommended omega-3 levels for heart and brain health.
Available from:
The Swallow Co Pro Omega 3
Available from The Swallow Co (£30)
Best high-strength omega 3
Price per 2 capsules: £1
Score: 4.5/5
A high-strength choice that feels premium right from the start, The Swallow Co Pro Omega 3 is clean and well presented. The formula backs it up with 1,100mg omega-3 per serving, including 660mg EPA and 440mg DHA, which is higher than many standard fish oil supplements.
It is easy to take daily, with smooth softgels and no fishy taste or aftertaste, which makes a big difference for consistency. The formula is also very clean, with no unnecessary fillers, and includes vitamin E for stability. Sourcing is a strong point, with Friend of the Sea certification and lab testing for purity. The formula has also picked up a Nourish Award, which reflects the quality of the product.
Available from:
Inessa Advanced Omega 3 Fish Oil – 1200mg
Available from Inessa (£24.99)
Best one-a-day high-potency omega-3
Price per capsule: 42p
Score: 4.5/5
Inessa is one of the easiest high-strength omega-3s to stick with. Each capsule delivers 480mg EPA and 360mg DHA, which is a strong dose for a single softgel and higher than many standard fish oils. The one-a-day format makes a big difference. No juggling multiple capsules, just one with food and you’re covered.
The softgel is on the larger side, and there is a slight fishy smell when opening the bottle, but it is easy enough to take. Quality is a clear strength, with triglyceride-form fish oil, IFOS certification and sustainably sourced small fish. The formula is also clean, with minimal additives. This one is more expensive than some of the other options, but the combination of potency and convenience make it stand out.
Available from:
Dr Vegan Vegan Omega 3
Available from Dr Vegan (£21.99)
Best budget-friendly vegan omega-3
Price per day: 73p
Star rating: 4.5/5
Softgels are small and smooth, so taking them each day is effortless. The plastic-free, home-compostable pouch is sturdy and reseals securely. There’s a faint seaweed scent, but no taste, so they don’t repeat later. Each dose supplies EPA and DHA from a sustainable algal source, plus vitamin E for freshness. They’re fully vegan and allergen-free, making them suitable for many diets. At 73p per day, they deliver good quality and reassurance for anyone avoiding fish-based omega-3.
Available from:
WeightWorld Omega-3 2000mg fish oil
Available from WeightWorld (£16.69), Amazon (£18.98)
Best omega-3 softgels
Price per day: 16p
Star rating: 4.5/5
High-quality fish oils are expensive, but this product offers good value for money and has a high level of EPA/DHA from sustainably sourced wild anchovies. Our testers found these small soft gels easy to swallow, the oils they contain are distilled and contaminant-free and the product has a 90-day money-back guarantee.
Available from:
Vitabright Omega-3 2000mg fish oil
Available from Vitabright (£29.99)
Runner-up omega-3 softgels
Price per day: 19p
Star rating: 4.5/5
A capsule product similar to the one above, this offers high levels of EPA/DHA. The product has been molecularly distilled and filtered to remove contaminants and uses no filler oils or bulking agents. The fish oil is sustainably sourced and certified by Friend of the Sea for ethical fishing.
Available from:
California Gold Nutrition Omega 3 premium fish oil
Available from iHerb (£11.23)
Best omega-3 for pescatarians
Price per day: 23p
Star rating: 4.5/5
These softgels are made with gelatin sourced from fish (tilapia) rather than a bovine or porcine equivalent; the oils are distilled for purity and sourced from named varieties of fish. However, our testers found the softgels large and a little difficult to swallow.
Available from:
Together Health Omega 3 – Algae Vegan Source
Available from Superdrug (£14.99), Bodykind (£13.49)
Best omega-3 for vegans
Price per day: 47p
Star rating: 4.5/5
Free from artificial additives and preservatives, and manufactured with the environment in mind, these vegan softgels are sustainably sourced and independently tested. They come from algal oil, which is considered to be a concentrated source of omega-3, especially DHA. Our testers found them easy to take with no unpleasant aftertaste.
Available from:
Vivo Life Clean Omega 3 Oil – Algae-Based Liquid
Available from Vivo Life (£27.99)
Best vegan liquid omega-3 alternative
Price per 2ml serving: 93p
Score: 4/5
Vegans will appreciate Vivo's strong plant-based alternative to fish oil that still delivers a solid dose. Each liquid serving provides 900mg omega-3, including 600mg DHA and 300mg EPA, which puts it in a similar range to many mid-strength fish oils.
The pipette bottle feels premium and is easy to use, though it does need to be kept in the fridge once opened. The mild mint flavour helps, but there is still a slight oily finish if taken on its own. This formula is clean and algae-based, with added vitamin E and third-party testing for contaminants, which adds reassurance on quality and sourcing.
Available from:
Thorne Super EPA – Omega 3 Fish Oil Gelcaps
Available from Healf (£32.99)
Best balanced omega-3 for daily use
Price per 2 capsules: 73p
Score: 4/5
Thorne made it to our list as it is a well-balanced option that focuses on consistency rather than high-dose extremes. Each capsule provides 425mg EPA and 270mg DHA, so a typical serving of 2-3 capsules gives a solid daily intake without going overly high. It is easy to take, with standard softgels and very little aftertaste, especially when taken with food.
The formula is simple, with just fish oil and vitamin E, and backed by strong testing standards, which adds confidence in quality and purity. The trade-off is potency per capsule. You need multiple capsules to match higher-strength products, which can feel less efficient.
Available from:
Seven Seas Omega-3 Max Strength With Vitamin D
Available from Boots (£21), Ocado (£22), Holland and Barrett (£22)
Best omega-3 with vitamin D
Price per day: 62p
Star rating: 4/5
This fish oil supplement provides a very high dose of 1,063mg total omega‑3 in a single capsule, along with vitamin D to support bones, muscles, immunity and overall body function. The capsule is relatively large due to the high oil content, but only one per day is needed. It contains fish oil and beef gelatin, so it is not suitable for vegetarians.
Available from:
Feel Vegan Omega-3
Available from Feel (£35.04)
Best omega-3 for smaller capsules
Price per day: 44p
Star rating: 4/5
This vegan oil, derived from algae, contains a solid dose of 300mg DHA and 150mg EPA. The capsules are smaller than usual (so taking two is not a problem), although our tester found they smelled and tasted like seaweed, which many might find unpleasant. The packaging may be fiddly for some.
Available from:
BioCare vegan omega-3
Available from BioCare (£30.19), Amazon (£30.19)
Runner-up omega-3 for vegans
Price per day: 97p
Star rating: 4/5
These capsules are vegan-friendly and sustainably sourced from micro-algae, which is considered environmentally friendly and unlikely to contain contaminants. This is one of the few products to provide a warning on the label about the risk of taking omega-3 in combination with anti-coagulant medication. Our testers found them easy to take, although with a slight grassy smell.
Available from:
Wild Nutrition Pure Strength Omega 3
Available from Amazon (£38), Naturisimo (£37), BodyKind (£38), Content Beauty (£38)
Best ethical omega-3
Price per day: £1.23
Star rating: 4/5
This company uses high-quality, natural ingredients, including sustainably sourced Marine Stewardship Council-certified wild Alaskan pollock. The suggested four small capsules a day provided the highest dose of all of the products tested but our testers found adherence to all four capsules difficult.
Available from:
Vitl Omega 3
Available from Vitl (£10.99)
Best omega-3 for easy swallowing
Price per day: 25p
Star rating: 4/5
Certified by Friends of the Sea*, these small softgels are sustainably sourced. Our testers found them pleasant to take, with no discernible aftertaste.
*Friends of the Sea – international sustainable fisheries certification.
Available from:
Holland & Barrett omega-3 fish oil 1500mg
Available from Holland & Barrett (£15.99)
Best budget omega-3
Price per day: 15p
Star rating: 4/5
This was one of the most cost-effective of the products we tested. The label states that the product contains pure, contaminant-free fish oil. However, there was no information regarding the source of the fish or its sustainability.
Available from:
Why we need omega-3
As well as being good for the heart, omega-3 fats are present in the membranes of every cell and are vital for the development of the brain and the retina in the eye.
Find out more about the top 10 sources for omega-3.
What are omega-3 fatty acids?
This family of fats is made up of three main types:
- Alpha-linolenic acid (ALA) – this is a short-chain omega-3 fatty acid and is considered less active.
- Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – are long-chain omega-3 fatty acids. We can make these in the body from ALA, however this happens slowly and only in small amounts. These are considered more active and make the best choice when supplementing.
Nuts, seeds and their oils contain ALA, while fish, especially oily varieties like anchovies, sardines and herring, are rich in EPA and DHA. White fish like pollock, as well as shellfish, contribute long-chain omega-3 fats, but at lower levels.
Stocks of some fish species are declining so it’s important to check the sustainability of the fish oil in your chosen product. Vegan omega-3 products are also available. Some of these are made from micro-algae; these small plants are found in water and are the dietary source of these fats for fish.
Find out more about the various sources of omega-3 fatty acids.
What should I look for on the label?
Although a product may appear to be high-strength, for example claiming to contain 1,000mg or more, this may not equate to the amount of EPA/DHA per serving. This means it is important to check the breakdown on the label. Look for a product that provides a combined daily dose of at least 450mg of EPA and DHA. Most products require a minimum of two softgels or capsules per day to achieve these levels.
High-quality, sustainable fish oil providing a good level of EPA/DHA is typically found at higher price points. Also, check the label to ensure the product is free from contaminants.
What is the difference between a capsule and a softgel?
Omega-3 supplements are most commonly available as capsules or softgels. If you find swallowing supplements difficult you may prefer a softgel than a firmer capsule. However, softgels can still be large, so check before you buy.
How to use omega-3 supplements safely
If you’ve been prescribed anticoagulant medication, such as warfarin, check with your GP or healthcare provider before supplementing with omega-3. Omega-3 fats have an anti-clotting effect, similar to that of the medication you may be on, and this may place you at an increased risk of bleeding.
It is best to take these supplements with a meal that contains fat, as this will aid absorption.
Who might benefit from using an omega-3 supplement?
Although it is generally better to get omega-3 from the food we eat, some people may benefit from taking a supplement. This includes people who are pregnant or breastfeeding, older adults and people who don’t eat seafood.
Who shouldn’t take omega-3 supplements?
- Omega-3 supplements may interact with certain prescribed medication, so check with your GP before supplementing.
- If you don't eat fish or have an allergy to it, look for a vegan formulation.
How much omega-3 should I take?
While the UK Government doesn’t set a specific omega-3 intake recommendation, it advises consuming two portions of fish weekly, including one oily fish – roughly 450-500mg of EPA and DHA daily. Some health bodies suggest a minimum of 250mg of these long-chain omega-3s per day.
Supplements can help bridge the gap, particularly for those who don’t eat fish. However, most require at least two capsules daily to meet recommended levels. It’s important to check labels for EPA and DHA content specifically, rather than just total fish oil.
People who follow vegetarian or vegan diets, are pregnant or breastfeeding, or are older may benefit most from supplementation. Still, taking more than 5g of omega-3s per day can raise the risk of bleeding and cause side effects like digestive upset.
Ideally, omega-3 should come from food, but high-quality supplements can be a useful tool to support overall health when dietary intake falls short.
How to choose an omega-3 supplement
- Source wisely and buy from a reputable company
- Choose a formulation suitable for your age, gender and life stage
- Check the product delivers an effective dose
- Check the product is free from contaminants, and subject to independent testing
- Check the product carries a batch number and expiry date
- Take only as directed on the label
- Omega-3 is highly perishable so avoid buying in bulk
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All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults.
Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances.
source https://www.bbcgoodfood.com/review/best-omega-3-supplements
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