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Discover our best omega-3 and fish oil supplements
Written byMedico Digital
Reviewed byJulie Cunningham
Diving into the world of omega-3 and fish oil supplements? Our guide will help you reel in the best supplement to suit your needs
Our top picks
For everyone
Holland & Barrett
Holland & Barrett Omega 3 Fish Oil 1000mg 120 Capsules
3 for 2 Mix & Match
€23.49
For pregnancy
Proceive
PROCEIVE® Omega 3 60 Capsules
€22.99
Unless you’ve taken them before, selecting the right supplement can feel a bit overwhelming. We've put together a list of our favourite omega-3 and fish oil supplements to make it easier to pick the right one for you.
What are omega-3 supplements?
Your body needs lots of different nutrients to stay healthy. This includes ‘healthy fats’, such as omega-3 which supports various aspects of your health and wellbeing.1
Let’s take a look at some of the potential health benefits of omega-3 in more detail.
Did you know that there are around 7.6 million people in the UK living with a heart or circulatory disease?2
Omega-3 fatty acids have been shown to play an important role in controlling your levels of cholesterol, a fatty substance in your blood.1 Too much cholesterol can increase your risk of having several health conditions, including a stroke, a heart attack and vascular dementia.1
Including omega-3, such as fish oils, in your diet could benefit your heart health by:1
- reducing cholesterol
- improving circulation
- preventing blood clots
- lowering blood pressure
- maintaining a healthy heart rhythm
Omega-3 is also important for brain health. It’s estimated that around 850,000 people in the UK have dementia – a syndrome associated with a decline in brain function.3
There are lots of different causes and types of dementia, with Alzheimer’s disease and vascular dementia making up the majority of cases.4
Various studies have found that omega-3 fatty acids are important for brain function, and including them in your diet could increase learning, memory, cognitive well-being and blood flow to improve mental performance and potentially help prevent brain disorders.5.6
Many people are surprised to find out that omega-3 fatty acids and healthy joints go hand in hand.
There are many different types of musculoskeletal disorders, including osteoarthritis, which affects an estimated 10 million people in the UK.7
Research has found that omega-3 supplements could help aid the management of osteoarthritis and ease its symptoms.8
Omega-3 and fish oil are often confused, but they aren’t quite the same thing.
All fish oil contains omega-3 fats, but not all omega-3 fats come from fish oil.
Whilst it's commonly known that fish and fish oils contain omega-3s, it's not actually the fish that produce it. Fish get their omega-3s indirectly from microalgae. Fish consume phytoplankton that feed on this microalgae and by doing so, they accumulate omega-3s in their tissues.9
This means that if you want to reap the benefits of omega-3, you can choose to get it directly from supplements or eating foods that are rich in omega-3, such as oily fish (for example, sardines and salmon), seeds (such as flax or chia) and nuts (such as walnuts).
You can also get fish oil supplements, such as cod liver oil.
Our omega-3 supplement recommendations
When it comes to choosing the right omega-3 supplement, there’s a lot to consider. Some of the differences between them include their dosage, flavour and form. There are capsules, softgels and gummies, as well as oils and drops.
There are also different types of omega-3s, with the most researched being eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linoleic acid (ALA).9
With a wide range of supplements to choose from, it should be easy to find one that suits your requirements.
Holland & Barrett
€23.49
€0.20/1 Capsules
This popular supplement contains 900mg omega-3 fatty acids per three softgel capsules.
Our fish oil capsules offer you EPA and DHA – two important types of omega-3 that have been linked to healthy ageing throughout life, including improved cardiovascular health, reduced chronic inflammation and improved cognitive function.10 However, with a gelatine capsule shell, this supplement isn’t suitable for anyone following a strictly plant-based diet.
The capsules are available in different doses (500-1500mg) and bottle sizes (60-360 capsules). The capsule shell is made of gelatine so it’s not suitable for anyone following a strictly plant-based diet. Contains contaminant-free, pure fish oil to provide adequate quantities of essential fatty acids.
If you’re looking for vegan omega-3 supplements, this plant-based softgel could be a great option for you.
Dairy-free, with a capsule made from vegetable glycerol, this omega-3 supplement comes from a natural, sustainable fish-free algae source. It also offers the ideal ratio of DHA and EPA omega-3 that doesn’t contribute to the disruption of delicate marine ecosystems.
Just take one to two capsules a day with or without food.
Looking for omega-3 supplements for pregnancy? With 660mg EPA and 440mg DHA per daily dose, the PROCEIVE® Omega 3 capsules offer the optimum dosage of high-strength, pure omega-3, ideal for those looking to conceive or already pregnant. They’re also free from contaminants, such as polychlorinated biphenyls and heavy metals, and don't contain vitamin A.
Omega-3 is important for your baby’s development, but pregnant women shouldn’t take cod liver oil.11 This is because it contains high levels of vitamin A, which could be harmful to your baby.11
Take two capsules once per day on a full stomach. It’s worth noting the gelatine capsule shell isn't suitable if you follow a plant-based diet.
Kids can benefit from omega-3 supplements too.12 Fortunately, there are some great chewable options that should make supplements easy and enjoyable for kids to take.
These include the bear-shaped orange jellies from Jelly Bears. They’re sugar-free, vegetarian-friendly and contain vitamins A, C, D, E, nicotinamide, calcium pantothenate, vitamins B6 and B12 in addition to omega-3.
The suggested intake for children aged 3+ years is two bears per day.
Developed especially for women, this comprehensive supplement contains a wide spectrum of micronutrients for all-round nutritional support.
The omega-3 comes from fish oil, but the tablets also contain omega-6 from starflower oil and evening primrose oil and omega-9 from EP-grade olive oil. This supplement also includes vitamins E, B6, B12, iron, folic acid and selenium.
Take one purple and one aqua tablet per day with a cold drink and with a main meal. These tablets contain glycerin, which means they’re not suitable if you’re following a plant-based diet.
The final say
With so many different ways to boost your omega-3 intake, there’s nothing stopping you from taking advantage of the benefits of this important nutrient. Here, we summarised some of our favourite omega-3 supplements, but you can discover the full range of omega-3 supplements here.
And as always, we recommend that you speak to your doctor before starting any supplements, and always read the label.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
- British Heart Foundation. Fats explained [Internet]. [cited 2024 Jun 28]. Available from: https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/fats-explained
- British Heart Foundation. Facts and figures [Internet]. [cited 2024 Jun 28]. Available from: https://www.bhf.org.uk/what-we-do/news-from-the-bhf/contact-the-press-office/facts-and-figures
- NHS England. Dementia [Internet]. [cited 2024 Jun 28]. Available from: vascular-dementia
- Alzheimer’s Society. What is vascular dementia? [Internet]. [cited 2024 Jun 28]. Available from: https://www.alzheimers.org.uk/about-dementia/types-dementia/vascular-dementia
- Dighriri IM, et al. Effects of omega-3 polyunsaturated fatty acids on brain functions: A systematic review. 2022;14(10):e30091. https://doi.org/10.7759/cureus.30091
- DiNicolantonio JJ, O’Keefe JH. The importance of marine omega-3s for brain development and the prevention and treatment of behavior, mood, and other brain disorders. Nutrients. 2020;12(8):2333. https://doi.org/10.3390/nu12082333
- National Institute for Health and Care Excellence. Osteoarthritis, how common is it? [Internet]. [cited 2024 Jun 28]. Available from: https://cks.nice.org.uk/topics/osteoarthritis/background-information/prevalence/
- Cordingley DM, Cornish SM. Omega-3 fatty acids for the management of osteoarthritis: A narrative review. Nutrients. 2022;14(16):3362. https://doi.org/10.3390/nu14163362
- Office of Dietary Supplements - Omega-3 Fatty Acids [Internet]. [cited 2025 Feb 12] Available from: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional
- Swanson D, et al. Omega-3 fatty acids EPA and DHA: Health benefits throughout life. Available from: https://www.researchgate.net/publication/221830304_Omega-3_fatty_acids_EPA_and_DHA_Health_benefits_throughout_life
- NHS England. Vitamins, supplements and nutrition in pregnancy. [Internet]. pcited 2024 Feb 12]. Available from: https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/
- The Association of UK Dieticians. Fish oils and children [Internet]. [cited 2024 Jun 28]. Available from: https://www.bda.uk.com/resource/fish-oils-and-children.html
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