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“Please Remove All Liquids, Gels and Bottles of Fish Oil”: A Guide for Traveling with Omega Cure

My daughter was flying home from college one year when a TSA employee pulled her aside. There was a problem with her carry-on.

Rummaging through her duffle, the TSA employee quickly found the problem: A full bottle of Omega Cure® . My daughter, not thinking properly after a week of finals, had slipped the bottle in alongside her sweaters and socks.

“Do you want to check this or throw it,” the man asked, trying to keep a stern face as my daughter hemmed and hawed. Looking at the clock and realizing she had no time to check her bag, my daughter started telling him all about her family’s omega-3 business , her parents who would be so disappointed about the bottle going to waste, and the benefits of fish oil.

The man eventually took pity on her.

“I’ll just go run a few tests on this,” he said. Moments later, he brought back the bottle of Omega Cure and told her she could catch her flight.

As my daughter ran for the plane, she heard over the intercom an unusual addition to the TSA spiel:

“Please remove all liquids, gels, aerosols and bottles of omega-3 fish oil from your carry-on.”

* * * * * * * * * * *

We still laugh about this story.

But if you’ve ever thought about traveling with Omega Cure, you should know there are better alternatives than sweet talking your way through airport security.

Here are my tips for navigating your way through TSA and beyond:

1. Bring Omega Cure Extra Strength or Omega Restore™

We designed the  Omega Cure Extra Strength and Omega Restore vials with travel in mind. Since the vials have a 14-day shelf life at room temperature, they are easy to bring along when you don’t have access to a refrigerator. And since TSA lets you carry up to 7 vials in your carry-on, you can bring a week’s worth of oil to cover your needs during shorter trips.

Those traveling across time zones might also consider bringing  Omega Restore , which contains added melatonin. Melatonin, among other benefits , can be quite handy for fighting jet lag.

2. Pack Your Vials in a Ziplock Bag

I always recommend packing your fish oil in at least one sealed Ziplock bags. If for some reason the container should leak or get crushed, you want to make sure the oil won’t spill onto the rest of your belongings.

On that same note, don’t pack your vials next to clothes or electronics, if you can help it. If your carry-on luggage has separate compartments, keep your Omega Cure with other liquids items, like lotions and small bottles of shampoo — again, as an extra precaution against leaks.

3. Considerations for Checked Luggage

If you are checking your luggage or traveling by car or train, you can, of course, bring your Omega Cure 8.5 oz bottle (and we have many customers who have done so over the years ). For these trips, lovingly wrap your bottle in bubble wrap. And again, don’t forget those sealed Ziplock bags.

4. Refrigerate If You Can

When you get to your final destination, remember to put your bottles or vials in the refrigerator, if one is available to you. As mentioned above, the Omega Cure Extra Strength vials have a 14-day shelf life at room temperature. But, refrigeration does extend the shelf life and keeps the oil fresh for longer. Plus, it tastes better chilled.

Happy travels!

An Effective Omega-3 Dose, Made Simple

Experience the Omega3 Innovations difference for yourself with the most effective fish oil supplement on the market.

• Published by Anne-Marie Chalmers, MD
• Categories Omega-3 , Uncategorized
• Tags healthy traveling , Omega Cure , Omega Cure Extra Strength
• 8 years ago

Anne-Marie Chalmers, MD

Born and raised in the United States, Dr. Chalmers graduated from Brown University and completed her medical training at the University of Oslo in Norway. Dr. Chalmers practiced medicine for many years, serving both at high-tech hospitals and as a community health worker in rural Norway. Together with Dr. Martinsen, she later co-founded Wellpride LLLP dba Omega3 Innovations and is the joint holder of several patents that facilitate the ingestion of multiple medication combinations. Today, she serves as the president of Omega3 Innovations.

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Our Favorite Omega-3 Fish Oil Benefits

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Safe And Tested

Every batch is carefully purified and analyzed to ensure it outperforms standards for mercury and other contaminants. LEARN MORE

Optimized Absorption

Omega Cure is in the triglyceride form for maximum bioavailability. Plus, because it comes as a liquid, it's better absorbed than traditional capsules. LEARN MORE

Full Spectrum

Omega Cure is rich in not just EPA and DHA omega-3s, but a full spectrum of fatty acids and nutrient cofactors.

Nutritionally speaking, it's like extra virgin olive oil in a world of highly processed omega-3 products. LEARN MORE

Each serving of Omega Cure provides 3000 mg of EPA/DHA – enough to cover most adults’ daily omega-3 needs.

Why does your omega-3 dose matter? LEARN MORE

Because it’s so fresh, Omega Cure doesn't have a fishy taste or smell. Drink it straight, or add to juice, yogurt or kefir.

Want more omega-3 recipe ideas? We've got you covered! LEARN MORE

Exceptionally Fresh

With fish oil, oxidation levels demonstrate freshness. Omega Cure’s pristine oxidation levels put it in a class by itself.

Why is it important to get a fresh fish oil? And how do we protect Omega Cure's oxidation levels? LEARN MORE

Appointments at Mayo Clinic

Fish oil is a dietary source of omega-3 fatty acids. Your body needs omega-3 fatty acids for many functions, from muscle activity to cell growth.

Omega-3 fatty acids are derived from food. They can't be manufactured in the body. Fish oil contains two omega-3s called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Dietary sources of DHA and EPA are fatty fish, such as salmon, mackerel and trout, and shellfish, such as mussels, oysters and crabs. Some nuts, seeds and vegetable oils contain another omega-3 called alpha-linolenic acid (ALA).

Fish oil supplements come in liquid, capsule and pill form.

People take fish oil for its anti-inflammatory effects.

What the research says

Research on the use of fish oil for specific conditions shows:

• Heart disease. While research shows that people who eat dietary sources of fish oil at least twice a week have a lower risk of dying of heart disease, taking fish oil supplements seems to have little to no benefits to heart health.
• High blood pressure. Multiple studies report modest reductions in blood pressure in people who take fish oil supplements. There's some evidence that the beneficial effects of fish oil might be greater for people with moderate to severe high blood pressure than for those with mild blood pressure elevation.
• High triglycerides and cholesterol. There's strong evidence that omega-3 fatty acids can significantly reduce blood triglyceride levels. There also appears to be a slight improvement in high-density lipoprotein (HDL, or "good") cholesterol, although an increase in levels of low-density lipoprotein (LDL, or "bad") cholesterol also was observed.
• Rheumatoid arthritis. Studies suggest fish oil supplements might help reduce pain, improve morning stiffness and relieve joint tenderness in people with rheumatoid arthritis. While relief is often modest, it might be enough to reduce the need for anti-inflammatory medications.

Generally safe

Omega-3 fatty acids are essential for good health. Try to get them from your diet by eating fish — broiled or baked, not fried. Fish oil supplements might be helpful if you have high triglycerides or rheumatoid arthritis.

Fish oil appears to contain almost no mercury, which can be a cause for concern in certain types of fish. While generally safe, getting too much fish oil can increase your risk of bleeding and might affect your immune response. It's not clear whether fish oil is safe for people who are allergic to seafood. Take fish oil supplements under a doctor's supervision.

Safety and side effects

When taken as recommended, fish oil supplements are generally considered safe.

However, fish oil supplements can cause mild side effects, including:

• A fishy aftertaste
• Heartburn, nausea or diarrhea

Taking high doses of fish oil supplements might increase the risk of bleeding and possibly increase the risk of stroke.

Interactions

Possible interactions include:

• Anticoagulant and antiplatelet drugs, herbs and supplements. These types of drugs, herbs and supplements reduce blood clotting. It's possible that taking fish oil supplements with them might increase the risk of bleeding.
• Blood pressure drugs, herbs and supplements. Taking fish oil supplements might slightly lower blood pressure. Taking these supplements with blood pressure drugs might increase the effects on blood pressure.
• Contraceptive drugs. Some contraceptive drugs might interfere with the effect fish oil typically has on triglycerides.
• Orlistat (Xenical, Alli). Taking fish oil with this weight-loss drug might decrease absorption of fish oil fatty acids. Consider taking the supplement and drug two hours apart.
• Vitamin E. Taking fish oil can reduce vitamin E levels.

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• Fish oil. Natural Medicines. https://naturalmedicines.therapeuticresearch.com. Accessed Nov. 22, 2020.
• Omega-3 supplements: In depth. National Center for Complementary and Integrative Health. https://www.nccih.nih.gov/health/omega3-supplements-in-depth. Accessed Nov. 22, 2020.
• 7 things to know about omega-3 fatty acids. National Center for Complementary and Integrative Health. https://www.nccih.nih.gov/health/tips/things-to-know-about-omega-fatty-acids. Accessed Nov. 22, 2020.
• Omega-3 fatty acids (natural products database). Facts & Comparisons eAnswers. https://www.wolterskluwercdi.com/facts-comparisons-online/. Accessed Nov. 22, 2020.
• Tangney CC, et al. Lipid management with diet or dietary supplements. https://www.uptodate.com/contents/search. Accessed Nov. 22, 2020.
• Bonow RO, et al., eds. Integrative approaches to the management of patients with heart disease. In: Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. 11th ed. Elsevier; 2019. https://www.clinicalkey.com. Accessed Nov. 22, 2020.
• Omega-3 fatty acids fact sheet for health professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/. Accessed Nov. 22, 2020.
• Pizzorono JE, et al., eds. Fish oils and omega-3 fatty acids. In: Textbook of Natural Medicine. 5th ed. Elsevier; 2021. https://www.clinicalkey.com. Accessed Nov. 22, 2020.

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13 Best Fish Oil Supplements of 2024, According to Registered Dietitians

Our list of third-party tested fish oil supplements These third-party tested fish oil supplements are recommended by experts.

We've been independently researching and testing products for over 120 years. If you buy through our links, we may earn a commission. Learn more about our review process.

Our top picks:

Best Overall Fish Oil Supplement

Nordic naturals ultimate omega.

Best Value Fish Oil Supplement

Kirkland signature fish oil 1000 mg.

Best High-Potency Fish Oil Supplement

Life extension super omega-3 plus.

Best Mini Fish Oil Supplement

Gnc triple strength fish oil mini.

Best Liquid Fish Oil Supplement

Best Softgel Fish Oil Supplement

Nature made burp-less fish oil.

Best Fish Oil Supplement with Vitamin E

Hum omg omega the great.

Best Krill Oil Supplement

Kori krill oil multi-benefit omega-3.

Best Vegan Omega-3 Supplement

Deva vegan omega-3 dha epa.

Best Fish Oil Supplement for Pregnancy

Garden of life prenatal omega-3 fish oil.

Since the human body can't manufacture omega-3 on its own, these fatty acids must be obtained from food or supplementation. Eating food is the ultimate way to reap the most nutritional benefits, but supplements can be a great solution for helping to fill in any nutrition gaps. If you aren't a fish lover or just don't consume enough fish in general, a fish oil supplement can be a smart choice.

Fish oil supplements are composed of two omega-3 fatty acids known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) , which are the two main fatty acids found in fish. "Research has shown the health benefits of EPA and DHA for many cellular functions in the body," says Jaime Schehr, ND, RD, CDN , a nationally recognized expert in integrative medicine and nutrition. "Essential fatty acids play a significant role in growth, repair and reproduction, improving lipid levels and cardiac function."

You can read more about how we tested and evaluated the best fish oil supplements — including tips on dosage and quality — at the end of this guide. If you're interested in learning about other top-tested supplements to support your overall health and wellness goals, check out our picks for the best multivitamins for women , the best magnesium supplements and best protein powders .

Our registered dietitians in the Good Housekeeping Institute Nutrition Lab review and evaluate every single supplement we recommend in accordance with our dietary supplement methodology . We then have a registered dietitian on our Medical Review Board review each article for scientific accuracy. A supplement should do just that: supplement the diet, not replace high-quality, nutritious food and important healthy lifestyle practices. Check with your healthcare provider before starting any dietary supplement regimen.

Note: Price per serving is based on price at time of publication.

Nordic Naturals is one of the leading brands in the fish oil supplementation space and offers a variety of forms and dosages of high-quality fish oil. This option provides 650 mg EPA and 450 mg DHA as part of a grand total of 1,280 mg omega-3s per two-softgel serving, which is best taken with food. Free from artificial colors and flavors, this supplement is naturally flavored with lemon to offset any fishy aftertaste.

Our registered dietitians appreciate that everything the brand makes is non-GMO and third-party tested. The brand openly shares Certificates of Analyses for all of its products , and you can easily scan the QR code on the packaging of your product to see the test results yourself. You also have the option to purchase this supplement in larger counts — up to 210 soft gels per container — for additional savings. Over 47,000 reviewers on Amazon have given this product a 4.6-star (out of 5 stars) rating, with many saying that the soft gel is not smelly and doesn't make them burp. Some do note that the soft gels are fairly large though.

The Subscribe & Save option on Amazon will unlock the most savings for this product with Nordic Naturals as the verified seller, but you can also purchase the product directly on the brand's website .

You'll find a generous 400 servings of high-quality fish oil in this option from Costco. By far the best value pick on our list, each softgel contains a total of 1,000 mg omega-3 fatty acids, including 250 mg of EPA + DHA. Take one softgel two times daily with a full glass of water and preferably with a meal as per the suggested usage guidelines on the packaging.

In this case, affordability doesn't mean poor quality. In fact, this supplement carries the prestigious USP Verified Mark , which indicates that the product contains the ingredients listed on the label in the declared potency and amounts and does not contain harmful levels of specific contaminants. What's more, it's also been made according to the U.S. Food and Drug Administration's current Good Manufacturing Practices for sanitary and well-controlled procedures. Reviewers love the value and being able to stock up on a lot at once for a reasonable price. Our registered dietitians appreciate that this affordable choice is free from artificial colors and flavors.

Inspired by the Mediterranean diet , this supplement delivers not only 2,350 mg of fish oil concentrate but also a heart-healthy olive extract that the brand says provides the polyphenol equivalent of over 4 tbsp of extra virgin olive oil. In addition to 750 mg EPA and 510 mg DHA, you'll also find omega-3s from Antarctic krill and a source of the antioxidant astaxanthin that can promote eye health. The supplement has an added natural lemon flavor to avoid that dreaded fishy aftertaste.

Our pros like that a Certificate of Analysis is available for every product that the brand produces, and that 99% of the products are manufactured in the United States. Reviewers say that it didn't give them any fishy burps, but even though a serving size is two softgels, the brand recommends taking that twice daily.

Amazon's Subscribe & Save option offers the most savings for this product with Amazon as the verified seller, but you can also purchase the product directly on Life Extensions' website and get a lower cost per unit if you buy multiple bottles.

Hate taking large pills? This pick from GNC features mini fish oil softgels that are easy to swallow. You'll only have to take two mini softgels to hit the recommended serving, which provides 734 mg EPA and 266 mg DHA plus 65 mg additional omega-3s for a grand total of 1,065 mg. Free from artificial flavors and preservatives, this top pick is available in both 120-softgel and 240-softgel bottles (shown).

Approved by ConsumerLab.com through its Quality Certification Program, the supplement passed tests for heavy metals and freshness. Our registered dietitians also point out that this supplement is certified purified using a multi-step process that reduces contaminants such as heavy metals, dioxins and PCBs. You'll have to take it with food but reviewers appreciate that the supplements were easy to swallow and gave them no fishy burps.

If you subscribe to delivery of the product through GNC's website , you'll get a 10% savings plus free shipping too.

Fish oil supplements are notorious for being large and difficult to swallow. If softgels or pills are not your thing, consider a convenient liquid form. Our best overall brand also makes this liquid option that goes down easy. And it only takes a little to get the benefits: A mere 1 tsp serving delivers 1,460 mg EPA and 1,010 mg DHA as part of a potent 2,840 mg total omega-3s. This option also has a natural lemon flavor to offset any aftertaste and is free from artificial colors.

Our registered dietitians point out that all Nordic Naturals products are non-GMO and third-party tested. The brand openly shares Certificates of Analyses for all of its products, and you can easily scan the QR code on the packaging of your product to view the test results. The product does not come with a dropper and can be a bit messy to measure, but reviewers say that it is easy to take and works seamlessly when added to smoothies.

Try the Subscribe & Save option on Amazon for savings on this product with Nordic Naturals as the verified seller, but you can also purchase the product directly on the brand's website . Just note that the price per serving on this form is higher than many other options on our list.

Just one soft gel delivers 1,400 mg total omega-3 fatty acids, including 683 mg EPA and 252 mg DHA. You'll want to take the softgel with water and a meal for optimal absorption. This pick from Nature Made is free from added colors, artificial flavors, gluten, milk and shellfish too. The soft gels are about one inch and are enteric coated specifically to reduce fish burps.

The brand's 1,200 mg and 1,000 mg softgels are USP Verified too. Most reviewers found them fairly easy to swallow and said that they indeed give no fishy burps. This pick in general is also quite affordable, with each softgel coming in at only $0.21.

You can save up to 10% with Subscribe & Save on Amazon which will garner the most savings, but there is also a subscribe and save option on Nature Made's website for 10% and free shipping.

Formulated by registered dietitians, Hum makes this unique fish oil complex that also packs in 13.4 mg of vitamin E , an important fat-soluble vitamin that acts as an antioxidant in the body. In terms of fish oil, you'll find 1,400 mg omega-3 fatty acids sourced from anchovies, including 800 mg EPA and 400 mg DHA.

All of HUM's products are made in facilities that are certified to follow GMPs (Good Manufacturing Processes), required by the U.S. Food and Drug Administration (FDA). This supplement from Hum is also certified by the Clean Label Project, meaning it has been third-party tested for purity. Another important thing to note is that the brand claims that all of its products are gluten-free and tested to ensure gluten isn’t present at levels greater than 20 ppm.

Reviewers appreciate that the supplement has no fishy aftertaste or smell. But one small downside is that the only bottle size is for a 30-day supply, as no larger options are available. If you purchase three bottles on Hum's website, you'll get a 10% discount.

There is lots of buzz around krill oil, an alternative to fish oil that comes from small crustaceans with tons of nutrients. Each dose delivers essential omega-3s (1,200 mg to be exact) in their most natural phospholipid form that the body favors for superior absorption. The red color of these pills is thanks to astaxanthin, a naturally occurring antioxidant, so there's no need to worry about unnatural dyes. This fairly large pill only needs to be taken once a day, but the brand does make smaller options if you'd rather take smaller pills multiple times a day.

Kori Pure Antarctic Krill Oil is sourced from Antarctica, and consumers can even use the scannable QR code on each bottle to trace the exact spot where their specific batch was harvested. This product has also passed a rigorous evaluation with Good Housekeeping experts who evaluated testing data and reports from the brand.

You can subscribe and save on Amazon or purchase through the brand's website for similar savings.

A vegan fish oil supplement may sound like an oxymoron, but there are some potent plant-based sources of omega-3 fatty acids that are suitable for those living a vegan lifestyle. This option from Deva supplies 1,000 mg of omega-3s from microalgae oil , with a breakdown of 500 mg of combined EPA and DHA. Registered by the Vegan Society, this product is also free from gelatin. A serving is one vegan soft gel daily with food.

Approved by ConsumerLab.com as part of its voluntary Quality Certification Program , this option passed tests for heavy metal. Reviewers like that it is free from carrageenan and doesn't have a bad taste either. The pills are fairly large, but you'll get a 60-day supply in each container.

Omega-3 fatty acids are important for brain development before and after birth, and they may even reduce the risk of preterm birth . Pregnant people are encouraged to eat low-mercury fish since mercury is a metal that has been linked to birth defects. But if you have a hard time eating fish during pregnancy, which is very common between bouts of nausea and food aversions, a prenatal supplement may be beneficial.

Garden of Life, a top-tested brand that we have featured in several other articles, has a line of omega-3 supplements known as Minami. This concentrated option from is designed to support prenatal health, breastfeeding and lactation. It has 640 mg total omega-3 fatty acids, including 480 mg DHA and 104 mg EPA in each softgel, and should be taken with water and food. It's not as high potency as others on this list, but it will certainly help pregnant people reach their daily needs. It has a lemon flavor to bypass any fishy aftertaste (the majority of reviewers agreed), and this supplement in particular has undergone rigorous in-house and third-party testing for purity and heavy metals.

The Subscribe & Save option on Amazon will give you the greatest savings on this product.

Barlean's Organic Flaxseed Oil

Looking for an omega-3 supplement that's both vegan and liquid? Flaxseed oil is the perfect solution. This option from Barlean's is organic, unrefined and cold-pressed. It's pure organic flaxseed oil (that's it) and should be refrigerated. A serving is 1 tablespoon, which supplies a whopping 7,640 mg omega-3 fatty acids, so you could even take a mere teaspoon for a hefty daily dose.

Keep in mind that flaxseed oil has a low-smoke point, so it's best to avoid cooking with it on high-heat; instead, use it for drizzling or making salad dressings. Our registered dietitians say that you can easily add it to smoothies and shakes to get your dose. It's available in this 8-oz size and goes all the way up to 32 ounces . This pick is also USDA Organic and non-GMO Project verified.

Nordic Naturals Children’s DHA Gummies

Kids ages three and up who aren't big fish eaters may benefit from this gummy option from Nordic Naturals. Each gummy chew provides 600 mg total omega-3 fatty acids, broken down into 145 mg EPA and 355 mg DHA. The gummies have no sugar and are sweetened instead with a small amount of stevia extract, but a serving is only one gummy so it's important to keep these out of reach of children when not in use, since eating too many may result in toxicity.

Our registered dietitians appreciate that these gummies are free from artificial coloring, flavoring and preservatives. Finding a supplement for children can be incredibly difficult and warrants a conversation with your trusted pediatrician. But the good news about this pick is that the Nordic Naturals brand third-party tests all of its products for purity and freshness. Plus, Certificates of Analysis are available for any product.

Opt for Subscribe & Save on Amazon for 10% savings — even more savings compared to the direct website.

Pet Honesty Wild Caught Omega-3 Fish Oil for Dogs & Cats

Our furry friends need some omega-3s in their lives too! This fish oil is made with sardines, mackerel, anchovies and herrings. The liquid supplement is designed to support your dog’s joints, heart, skin, coat, brain and overall health. You'll find a total of 1,598 mg omega-3 fatty acids, including 800 mg EPA and 525 mg DHA.

All of the brand's ingredients have been reviewed by the National Animal Supplementation Council and carry the quality seal for labeling, testing, quality control and production. This pick can be taken by cats as well and is easy to add to their existing pet food. Reviewers were pleased with the quality, and many said that they saw improvements over time with their dog's hair, but some users note issues with utilizing the pump.

How we chose the best fish oil supplements

In the Good Housekeeping Institute Nutrition Lab, our registered dietitians rigorously evaluate supplements based on nutritional expertise, ingredients and third-party testing data.

When selecting the best fish oil supplements, we considered dosage, serving size, price, servings per container, ingredients, form, taste and whether or not you can take the dose with or without food. We looked at more than 40 different fish oil supplements and aimed to provide options for a variety of personal preferences and price points.

We prioritized recommendations that have been tested for purity, potency and safety by a credible third-party organization. We reviewed marketing claims, ingredient lists and product quality, and we highlighted companies that test for heavy metals, pesticide and herbicide contamination, among other items of concern. We also featured companies that have strict internal quality control standards.

Since the FDA does not approve dietary supplements for safety and effectiveness prior to going to market, it's incredibly important to thoroughly research each supplement you add to your regimen and speak with your doctor before purchasing.

What to look for when shopping for fish oil supplements

There are an overwhelming number of fish oil supplements on the market today, making it difficult to figure out which one is best for you and your personal needs. Here are a few things to keep in mind while shopping for one:

✔️ Form and size: While most of the options on our list are in softgel form, we included liquid options that are easier to swallow if you'd rather not take a pill. Check the serving size and consider the size of the pill itself as well. Are you okay with one large fish oil pill daily, or would you rather take a few smaller ones throughout the day to meet your needs? Determine what works best for you and your lifestyle.

✔️ Taste and smell: This is one of the most common complaints about fish oil supplements. "Some people find that fish oil pills make them burp or cause nausea," says nutrition expert and author Frances Largeman-Roth , RDN. "I like taking ones that are either coated to remove the fishy odor, or have an insert in the package that gives the softgel a pleasant flavor."

✔️ Price: Fish oil supplements can vary greatly in price, and more expensive options aren't necessarily better. Because each bottle contains a different number of pills and serving size can vary, we included information on cost per dosage so you can accurately compare each option.

✔️ Quality: Check the ingredients to ensure there are no artificial additives in the supplement itself. It's also important to also look for third-party testing by credible institutions, such as USP and NSF , to ensure quality standards, and that what is on the product label is, in fact, what you'll be consuming.

✔️ Sustainability: "Environmentally responsible fish oil companies will offer transparency into their fishing practices," Dr. Schehr explains. Look for the blue Marine Stewardship Council (MSC) certification , which indicates that the fish or seafood has been sourced from fisheries that meet a set of requirements for sustainable fishing. If you'd rather avoid fish-based omega-3 supplements altogether, vegan options exist that are made from plant-based sources.

✔️ Dosage: You'll want to discuss proper dosage with your healthcare provider, but we have some tips below if you need a starting point to consider.

How much fish oil should you take daily?

When it comes to the appropriate fish oil dose, you'll want to consult with your healthcare provider. But there are some general guidelines you can follow. " The American Heart Association recommends up to 3 g of fish oil daily . Most supplements provide 2,000 mg/serving," Largeman-Roth says.

Certain conditions and stages of life may warrant particular amounts of the individual fatty acids too. "Most fish oil is recommended as a combination of DHA and EPA; however, there are instances where someone would dose one higher than the other," Dr. Schehr explains. She adds that since omega-3 fatty acids combat free-radical activity, they may play a role in improving cardiovascular disease, inflammatory conditions, metabolism, mood, cognition and more.

Is there a downside to fish oil supplements?

Side effects from supplementing with fish oil are often mild and can include a disagreeable taste, headache and gastrointestinal symptoms such as heartburn, nausea and diarrhea, according to the National Institutes of Health . While most individuals will likely tolerate the supplement, certain populations should avoid taking fish oil.

"If you are taking blood thinners, such as warfarin, you should not take fish oil due to the increased risk of bleeding," Largeman-Roth explains. "Also, one study showed that people with high triglycerides who were at high risk for cardiovascular disease (or already had it) had an increased risk of atrial fibrillation when taking fish oil supplements."

Are fish oil supplements worth it?

If you're not regularly eating fish, it may be a good idea to speak with your healthcare provider about taking a fish oil supplement. Largeman-Roth explains that the two essential omega-3 fatty acids in fish oil — EPA and DHA — can support a healthy heart and brain as well as healthy joints, skin and vision. "If you have elevated triglycerides, high blood pressure or just don’t like fish or don’t eat it twice a week, you should consider taking a fish oil supplement," she says.

Dr. Schehr, agrees, adding that omega-3 fatty acids impact free-radical activity, which is believed to play a role in improving cardiovascular disease, inflammatory conditions, metabolism, mood and cognition, and even in cancer prevention. While fish oil supplementation isn't for everyone, certain populations may benefit from taking it. "Fish oil is one supplement that is beneficial in every stage of life, from prenatal development to geriatrics," Dr. Schehr says.

Why trust Good Housekeeping?

As director of the Good Housekeeping Institute Nutrition Lab, Registered Dietitian Stefa ni Sassos handles all nutrition-related content, product testing and evaluation. She stays up-to-date on the latest research to provide evidence-based reporting on all things diet and nutrition. Stefani runs and oversees supplement testing and analysis for Good Housekeeping and has covered several other supplements in the past including multivitamins , vegan protein powders and vitamin D.

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The 14 Best Fish Oil Supplements, According to a Dietitian

These fish oil supplements can help you get enough anti-inflammatory omega-3s

Rich Scherr is an updates strategist and fact checker for Dotdash Meredith brands, including Health and Verywell. He is a seasoned financial and technology journalist who served as editor-in-chief of the Potomac Tech Wire for nearly two decades, and is a regular contributor to the sports pages of The Baltimore Sun. He has also been a news editor for America Online and has contributed to the Associated Press and The Washington Post.

In This Article

Jump to a Section

• Our top picks
• Should I Take a Fish Oil Supplement?

Our Supplement Testing and Research Process

The experts, the different types of fish oil supplements.

• Ingredients

Your Questions, Answered

We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation. Learn more .

Health / Alexander Huang

The majority of Americans—up to 90% of adults—do not eat the recommended two servings of fatty fish a week and, as a result, don't get enough omega-3s in their diet.   According to Jaclyn London, MS, RD , this amount of fish can provide omega-3s needed to support overall health, well-being, and chronic disease risk reduction. Plus, research suggests consistently getting adequate amounts of fish oil may be helpful for a variety of health concerns , from rheumatoid arthritis pain to high triglycerides . However, if you are consistently eating fatty fish several times a week and don’t have any health concerns, you may not need a fish oil supplement. 

Fish oil supplements are made from the oils in fatty fish. These oils are purified and concentrated to provide higher levels of omega-3 fatty acids—specifically Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). This is where a fish oil supplement can come in handy as a source of omega-3s. The recommended eight ounces of seafood per week is about the equivalent of 250 mg of EPA and DHA per day , which can easily be provided from a fish oil supplement.

All fish oil supplements are required to undergo purification to remove contaminants like mercury, PCBs, and others, but we took it a step further . We looked for fish oils that were third-party tested, had versatile dosing (so you can adjust the dosage on weeks you may eat more fatty fish), minimized exposure to oxygen during processing and packaging, and preferably provided EPA and DHA in the triglyceride form found naturally in fish .

Before taking a fish oil supplement, note that it can interact with blood thinners, blood pressure medication, and chemotherapy . Therefore, it's important to consult a healthcare professional if you are on these medications.

Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. They also may interact with other supplements or medications you are taking. Our team of registered dietitians reviews supplements according to our rigorous dietary supplement methodology. We also had a registered dietitian review this page for its scientific accuracy. Please always speak with a healthcare provider to discuss any supplements you plan on taking.

Best Overall

Nordic naturals omega-3, why we like it.

Our top pick is Nordic Naturals , a trusted fish oil supplement brand that offers a wide range of dosing options . Taking one softgel offers enough DHA and EPA to cover gaps with regular fatty fish intake. However, taking the recommended two soft gel doses is more suitable if you don’t regularly eat fatty fish, as this serving provides 690 mg of omega-3s. Chris Mohr, MS, RD, PhD , co-owner of Mohr Results consulting company, recommends Nordic Naturals brand because of its commitment to third-party testing, quality ingredients, and the amount of omega-3s it provides.

The fish oil is in the triglyceride form for better absorption, and both the softgel and the fish oil liquid contain lemon flavor to reduce any unpleasant aftertaste . We also appreciate that the fish are wild-caught deep-sea fish, and this product is certified sustainable through Friend of the Sea .

It's Worth Noting

The soft gels are made from bovine gelatin , an important consideration for those who don’t eat beef products.

Product Details:

• Form: Softgel
• Type: Triglyceride
• Dose: 2 softgels
• EPA per Serving: 330mg
• DHA per Serving: 220mg
• Third-Party Tested: Yes

Best High Dose

Garden of life dr. formulated advanced omega fish oil softgels.

We like Garden of Life Dr. Formulated Advanced Omega Fish Oil because it can be a good fit for a wide range of users, from those who may already eat some fatty fish ( like salmon ) to those wanting higher omega-3 doses for specific health conditions. Each capsule provides 580 mg of combined EPA and DHA in the triglyceride form. This would be enough to fill in gaps if you only sporadically eat fatty fish or don’t eat fish at all. The recommended two soft gel serving provides a higher dose of 1.29 grams of omega-3s. 

The soft gel capsules are made from a plant-based material instead of cow or pig gelatin, which is commonly found in softgels. The ingredient list is simple, with only non-GMO lemon flavoring and rosemary extract added to the fish oil within the capsule. Additionally, this fish oil undergoes rigorous third-party testing for purity and accurate amounts of DHA and EPA, as it is NSF Contents Certified . It is also certified by the Marine Stewardship Council , meaning the fish are wild-caught through sustainable fishing.

The serving size is two capsules, so you could take one capsule per day if desired. The 1.29 grams may be excessive if you regularly eat fatty fish.

• Type: Triglyceride form
• EPA per Serving: 695mg
• DHA per Serving: 465mg

Best for Triglycerides

Metagenics omegagenics epa-dha 1000mg.

Research with hypertriglyceridemia ( high triglyceride levels ) and omega-3 supplements suggest doses of two to four grams of EPA and DHA combined may provide health benefits. We recommend Metagenics OmegaGenics EPA-DHA specifically to help lower triglycerides because it has a higher dose per capsule . The fact that each of these softgels contains 1000mg of combined EPA and DHA makes it easier to get a higher dose without having to take too many softgels.

We like that lemon flavor is added to the oil to reduce the chances of fishy-tasting burps. The company is transparent with the results of their third-party testing for each batch—just put in the batch code online, and you’ll get instant results.

Keep in mind that the large size may not be appropriate if you have difficulty swallowing pills. Also, some may want to note that the softgels are made from bovine (cow) gelatin.

• Dose: 1 softgel
• EPA per Serving: 710mg
• DHA per Serving: 290mg

Best for Pregnancy

Fullwell fish oil.

Seafood can be tricky during pregnancy with the increased risk of nausea and food aversions. “Pregnant and breastfeeding people should consider including two to three servings of seafood per week to help get enough DHA from food, but if they do not consume fish or seafood, a fish oil supplement can be helpful to fill in the gaps,” says McKenzie Caldwell, MPH, RDN , fertility, and prenatal dietitian. The dosing of FullWell Fish Oil is very practical, with the amount of DHA and EPA (600 mg total) used in most pregnancy-related research in two capsules. If you are eating fatty fish regularly during pregnancy, you can easily halve the dose by taking one softgel instead of two. Additionally, because the dose is divided between two softgels, they are smaller in size . 

Supplementing with a fish oil supplement not only helps fetal development but is also beneficial against low birth weight, pre-term delivery, and post-partum depression. FullWell uses the triglyceride form of EPA and DHA and keeps the ingredient list very short. They also do third-party testing on their fish oil and are Friend of the Sea certified for sustainable fishing .

Note that the softgel is made from bovine gelatin and you can only order it off of FullWell's website.

• EPA per Serving: 120mg
• DHA per Serving: 430mg

Best for Pregnancy (Vegan)

Needed prenatal omega-3+.

This vegan fish oil alternative delivers a potent dose of omega-3s along with choline, lutein, and zeaxanthin from algae.

The dose is two softgels.

It's difficult to find a potent food source of DHA and EPA when following a vegan diet, especially one that you'll eat enough of. The Needed Prenatal Omega-3+ can be a solution to deliver doses of DHA and EPA similar to that of fish oil but from algae . The amount of EPA and DHA are similar to amounts used in much of the pregnancy-related research, 500 mg total from two softgels. The two softgel dose can easily be broken up between two doses or halved on days other sources of DHA come into the diet.

The capsules that hold the algal oil are vegetable-based, making this a wholly vegan-friendly supplement . While the price point is higher than many other fish oil supplements, this product also provides choline . Choline is another important nutrient during pregnancy that can help develop a baby’s growing brain .

While the brand does do third-party testing on its omega-3 supplements, they do not make the results available via its website.

• Form: Capsule
• Type: Algal oil in triglyceride form
• Dose: 2 capsules
• EPA per Serving: 100mg
• DHA per Serving: 400mg

Best for PCOS

Viva naturals omega-3 fish oil.

We like Viva Naturals Triple Strength Omega-3 Fish Oil for an omega-3 supplement for PCOS because each two softgel serving provides 2,000 mg of omega-3s which is right in the middle of the range used in research studies with PCOS symptoms. However, it’s easy to adjust the dose based on your personal needs and what is recommended by a healthcare professional. 

Research suggests omega-3s may be helpful for treating symptoms of PCOS like high triglycerides, menstrual pain , and insulin resistance . Omega-3 doses used to help treat these PCOS symptoms in research can range from one to four grams per day, making this supplement within range.

We like that the simple ingredient list makes it easy to check for potential allergens. The brand does third-party testing for ingredient purity and accuracy and also ensures it doesn’t contain any substances banned by the World Anti-Doping Agency (WADA).

The softgels are made of bovine gelatin, so they’re not a good choice for vegans or some vegetarians.

• EPA per Serving: 1400mg
• DHA per Serving: 480mg

Best for Eye Health

Mindbodygreen omega-3 potency+.

Mind Body Green

If protecting or improving eye health is your primary concern for taking a fish oil supplement, we recommend mindbodygreen Omega-3 Potency+ . Omega-3s have a beneficial role in eye health. Observational studies have found that a higher intake of fatty fish or omega-3s is associated with a lower risk of age-related macular degeneration (AMD), and some (but not all) research also suggests omega-3s may have a role in preventing or treating dry eye syndrome . Research also suggests an omega-3 supplement (taken for 12 weeks) may help ease eye discomfort in contact lens wearers.

The EPA and DHA in these gelcaps are in the triglyceride form, and each two gelcap dose provides 1,500 mg of EPA (857 mg) and DHA (643 mg) . The amounts of EPA and DHA are close to the dose that has been used in research with omega-3 supplements and eye health.

Additionally, these gelcaps have minimal ingredients, are sourced from wild-caught anchovies, and are third-party tested.

While they are more expensive than other fish oil supplements, there is a subscribe and save option to bring down the cost and make re-ordering easier. We also like that these gelcaps use fish gelatin , making this product appropriate for those following a pescatarian diet, and that lemon oil is added to minimize bad aftertaste.

• Form: Gelcap
• Dose: 2 gelcaps
• EPA per Serving: 857mg
• DHA per Serving: 643mg

Best Women’s Multivitamin with Fish Oil

Perelel health women’s daily vitamin trio.

Perelel Health

If you are looking for a way to take a fish oil supplement as part of a comprehensive supplement for women’s health, we recommend Perelel Health Women’s Daily Vitamin Trio . The amount of DHA and EPA is 350 mg in total, with 250 mg of DHA. This amount is within what’s recommended for pregnancy and can also be beneficial for generally healthy women. We like that the multivitamin has minerals in the most absorbable form and in research-backed amounts. The third supplement is the beauty blend, which includes biotin and a small amount of collagen . There is some research showing that consistent supplementation with collagen can help hydrate skin and reduce signs of aging like wrinkles .

The fish oil is in the triglyceride form and in a small gelcap. The fish oil, along with the other vitamins, are third-party tested for ingredient purity and accuracy.

Given that this supplement includes fish oil, a beauty blend, and is a multivitamin, the price for this supplement is more expensive . Also, the gelcap does contain bovine gelatin, so it wouldn’t be appropriate if you avoid cow products.

• Type: Triglyceride 
• Dose: 1 capsule (along with a multivitamin)
• DHA per Serving: 250mg

Best for Kids

Wiley’s finest wild alaskan fish oil.

Just like with adults, kids’ need for a fish oil supplement depends on how much fatty fish they eat. If you struggle to get your kids to consistently eat fish, we like Wiley’s Finest Wild Alaskan Fish Oil Beginner’s DHA as a liquid option for supplementing. The liquid form allows for adjusting the dosage of a half teaspoon, which provides 650mg combined of DHA and EPA. You can also measure a fraction of the serving with the included dosing syringe. The natural flavors help to mask the fish oil flavor , making it easier to add to things like smoothies, yogurt, or oatmeal. 

The fish used to make this omega-3 supplement are sustainability caught, and this product is certified through MSC.

It’s important to note that each serving provides a source of vitamins A, D, E, and K . If your child also takes multivitamins or other supplements, it’s important to check the amounts of these vitamins to make sure they are not getting too much. A healthcare professional can give further individualized guidance for these vitamins and the best amounts for your child.

You'll want to refrigerate this product once it is opened to ensure freshness.

• Form: Liquid
• Dose: ½ teaspoon
• EPA per Serving: 400mg

Best for Kids (Vegan)

Future kind vegan omega 3.

Finding an algal oil-derived omega-3 supplement that delivers a notable amount of DHA and EPA can be a challenge, but we like the fact that Future Kind Vegan Omega 3 offers higher doses than many others. “ Vegan diets are low in DHA… so I recommend supplementing with an algal DHA supplement if you do not consume animal products,” says Caldwell. 

Each softgel serving provides 275 mg of DHA and EPA. This may be suitable for most kids, but some kids and adults may need a higher dose, depending on your needs and other foods eaten. A healthcare professional can help clarify the best dose for you or a child.

These softgels are smaller ( easier to swallow ) and deliver the EPA and DHA in triglyceride form. They are fully vegan and use no animal products in the algal oil or softgel covering. They have been third-party tested, and the results are available on the brand’s website.

If your kid has difficulty swallowing pills, this may not be a great choice, although the serving size is only one small softgel.

• EPA per Serving: 75
• DHA per Serving: 150

Best Krill Oil

Dr mercola antarctic krill oil.

Krill oil is made from the tiny, omega-3-rich crustaceans that fatty fish eat to then become EPA and DHA-rich themselves. Some people prefer getting fish oil from smaller fish, as they have a lower risk for contaminants than larger fish . These small fish are also an important food source for lots of ocean life, and it’s important to find a brand that takes steps to harvest them responsibly . We like that Dr. Mercola Antarctic Krill Oil is Marine Stewardship Council (MSC) Certified , meaning it is sustainably harvested and ensures no other animals are caught in the process.

There is some evidence that krill oil is better absorbed than fish oil . It also has higher antioxidant amounts, but this may be a reason why the price is much higher in comparison to fish oil supplements.

Each two-capsule dose provides fewer omega-3s (220 mg per serving) than other fish oil supplements . This means if you could benefit from larger doses of EPA and DHA, this may not be the most practical supplement option. If you’re looking to supplement EPA and DHA but don’t eat pig or cow products, you'll appreciate that these capsules only have fish gelatin.

• Type: Krill oil phospholipid form
• DHA per Serving: 55mg

Best with Vitamin D

Nordic naturals ultimate omega-d3 sport.

Food sources of vitamin D are limited, and some of the most potent food sources are fatty fish. So, if you don’t eat fatty fish regularly, you may benefit from both a fish oil supplement and vitamin D like in Nordic Naturals Ultimate Omega-D3 Sport . 

Each two softgel serving provides 125% Daily Value of vitamin D along with 1,480 mg total of omega-3s . We also like that these softgels contain lemon flavor to help reduce fishy burps . We like that these are NSF Certified for Sport , one of the most stringent third-party certifications testing ingredient accuracy and also banned substances for athletic competitions. 

The soft gel is made from bovine gelatin, so these capsules wouldn’t be appropriate for someone who doesn’t eat cow products.

While it can be convenient to have a combined fish oil and vitamin D supplement, note that if you already take a supplement with vitamin D, you may not need the D in this fish oil supplement.

• Form: Soft gels
• Dose: 2 soft gels
• EPA per Serving: 850mg
• DHA per Serving: 425mg

Best for Travel

Omegavia kids omega-3 chewies.

If you want to take a fish oil supplement on the go or to eat it with a fatty meal later (to increase absorption), we suggest OmegaVia Kids Omega-3 Chewies. These gummies are packaged in an airtight wrapper, which also helps minimize the chances of the oils oxidizing . Additionally, they offer a higher dose of DHA and EPA than most other gummy fish oil options. 

The fish oil in these chews is in the triglyceride form, and they are third-party tested. One gummy chew provides 400 mg total of omega-3s. Don’t let the packaging fool you. While the name and packaging are marketed toward kids, the dosage is appropriate for adults, too . So if you're an adult looking for an on-the-go option or find it easier to give your kid a chewable supplement, this is for you.

Keep in mind that this product contains xylitol which is a sugar alcohol that may cause gastrointestinal symptoms in some people. This will likely be more of an issue if someone needs to take more than one gummy chew at a time and gets xylitol from other sources throughout the day. 

• Dose: 1 chew
• EPA per Serving: 60mg
• DHA per Serving: 300mg

Best Liquid

Thorne omega superb fish oil liquid.

A liquid fish oil like Thorne Omega Superb is helpful for those who have trouble swallowing pills , as well as those who want a larger dose of EPA and DHA without adding more capsules to take. Thorne Omega Superb delivers 1140mg of EPA and DHA in each teaspoon.

We like that it’s easy to adjust the dose in either direction, and the fish oil is in the triglyceride form. If you’re worried about a fishy taste, this liquid is flavored with lemon and berry flavoring to help mask the fish taste. Simply mix it into yogurt or smoothies if you still find it difficult to take.

This liquid fish oil is third-party tested and free of dairy, gluten, soy, and artificial flavors.

Aside from being flavored, this oil is also sweetened. The sweetener is monk fruit concentrate , which may be a plus for people looking for a sweetener that doesn’t contribute any added sugar, but not everyone may like the taste.

• Dose: 1 teaspoon
• EPA per Serving: 700mg
• DHA per Serving: 440mg

Should I Take a Fish Oil Supplement? 

The decision to start taking a fish oil supplement or not typically involves consulting a healthcare professional, looking at weekly DHA/EPA rich food intake, and whether or not you have a health condition that may benefit from larger doses of EPA and DHA. Because the food sources that provide the most robust EPA and DHA are seafood, notably fatty fish, people who don’t eat any seafood will most likely benefit from a supplement . Someone following a vegan or vegetarian diet can opt for a supplement made from algal oil to provide EPA and DHA that isn’t derived from animals.

If you do have a health condition that could benefit from larger doses of EPA and DHA , a healthcare provider may suggest a fish oil supplement since it would be difficult to eat enough fish to provide the amount of omega-3s suggested for certain conditions. Some of the conditions with the most robust research related to fish oil supplementation are:

• Elevated triglycerides
• Elevated blood pressure
• Rheumatoid arthritis
• Pregnancy/lactation
• Polycystic Ovary Syndrome (PCOS), mostly related to elevated triglycerides, painful menstrual periods, and insulin resistance 

However, keep in mind that “There are some individuals in which fish oil supplements are contraindicated, including those on blood thinners, as fish oils can cause an increased risk of bleeding .” notes Alexandra Kreps, MD, who specializes in holistic internal medicine. 

She also adds that people on blood pressure medication and those with low blood pressure (hypotension) should be aware that fish oil can further lower blood pressure and should speak to a healthcare provider before trying fish oil . People undergoing chemotherapy may be advised to avoid fish oil before and after treatments since some research has suggested it can make treatment less effective. London adds that if you have dental surgery or procedure coming up, are on immunosuppressive medications, or have a high-risk pregnancy, you’ll also want to speak with your healthcare provider before trying a fish oil supplement.

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here .  

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, or ConsumerLab.com.

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend and gives more details on what we specifically look for in supplements.

Experts we spoke to for choosing the best fish oil supplements include:

• Alexandra Kreps , MD, doctor specializing in holistic internal medicine
• Jaclyn London, MS, RD, brand and product consultant, author, and podcast host
• McKenzie Caldwell, MPH, RDN, fertility & prenatal dietitian
• Chris Mohr, PhD, RD, co-founder of Mohr Results

Fish oil provides omega-3 fatty acids primarily in the form of triglycerides. All fish oils are required to be cleaned of mercury, PCBs, and other harmful contaminants. Most fish oil supplements have both DHA and EPA and a higher concentration than is naturally found in the fish oil. This allows a greater concentration of DHA and EPA in a smaller dose size. 

To do this, they convert the triglyceride form into a form called ethyl esters. Some brands then convert the ethyl esters back into triglyceride form after adjusting the ratio. There isn’t total agreement over which form is best. However, there is evidence that the triglyceride form may be better used by the body, although there are also studies that question whether there is a long term difference.

Ingredients: What to Pay Attention To

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

In order to reduce oxidation of the fish oils in supplements, manufacturers will typically use vitamin E and/or rosemary oil as an added ingredient. In addition, some companies will disclose their manufacturing process regarding reducing exposure of the oil to oxygen.  

Some companies also add flavoring to their oils to reduce any fishy aftertaste. Be mindful of other flavor enhancers like sugars in liquid or gummy forms, which may not be suitable for all.

Additionally, it’s important to look at the amounts of EPA and DHA in a supplement to figure out which product is best for your needs. “When you look at an omega-3 label, it will list total omega-3 levels, but this number is not quite as important as the total EPA and DHA content within.” notes Mohr.

How Much Fish Oil Supplement Should I Take? 

There is no concrete answer to this question since the dosage depends on how much fatty fish a person consumes each week and if they have a health condition that may benefit from increased DHA and EPA. While the Dietary Reference Intakes (DRI) for total fat differentiate for ALA, they do not offer specific recommendations for EPA and DHA. Since there are no widely established DHA and EPA recommendations, we have to depend on other organizations and research to provide insight into the appropriate amounts of EPA and DHA recommendations. 

The 2015–2020 Dietary Guidelines for Americans (DGA) recommend that otherwise healthy people eat eight ounces of fish per week to provide 250mg of EPA and DHA per day and 375mg per day for pregnant and lactating people. Research on pregnancy and EPA and DHA suggests a recommended dose of 400-650mg of omega-3, 300mg of which comes from DHA. Research on EPA and DHA intake and blood pressure typically uses doses of two to three grams of combined EPA and DHA per day,  and research looking at elevated triglycerides typically suggests three to four grams of DHA and EPA a day.

Research looking at depression and DHA and EPA use anywhere between 200mg and 2.2g doses per day. Research focusing on PCOS often uses 350mg to one gram of DHA and EPA for menstrual pain and two to three grams of DHA and EPA related to reducing elevated triglycerides.  

Because the doses used in research vary, and there are no widely established guidelines, it’s best to speak with your healthcare provider about your specific needs if your supplementation needs are related to a health condition. If you’re otherwise healthy and looking to supplement your weekly fatty fish intake, you can choose a fish oil supplement that helps you meet the weekly DGA recommendations. 

When Should I Take a Fish Oil Supplement? 

There are three things to consider when determining the best time of day to take fish oil: When is most convenient for you, when you can maximize absorption, and reduce the fish flavor coming back up. If there’s a time of day that makes it easier to remember to take a fish oil supplement, then that is likely the best time for you to take it. A supplement that doesn’t get taken won’t do you any good!

There is some evidence that taking a fish oil supplement with a meal or snack that contains other sources of fat improves absorption. Tasting a fishy flavor after a fish oil supplement may be reduced by taking them with meals, since the oil can mix with the meal, rather than sitting on empty stomach contents.  

Fish Oil Taste and Smell

A fishy aftertaste, or “fish burps” as it’s often referred, can be an issue that prevents people from consistently taking fish oil supplements. Finding a brand that minimizes exposure to oxygen in the process of producing the fish oil, and packages the oil in a way that prevents exposure to oxygen, can help to minimize the “fishiness” of the oil. Additionally, storing the oil away from light and heat can also help to slow down oxidation. The Global Organization for EPA and DHA Omega-3 recommends smelling fish oil products. If they smell very fishy, or you experience a fishy flavor coming back up after ingesting, try a different product.  

Contaminants like mercury, microplastics, PCBs, and PFAs are also a concern, since fish oil is coming from fish that are often exposed to these components. The required processing for fish oil removes mercury and removes larger microplastics. It is possible that minute microplastics not able to be filtered out can leach PCBs. However, that amount would be much less than what fish might contain. Fish oil intake doesn’t appear to increase risk from toxicity of polyfluoroalkyl substances (PFAs).  

Should I take fish oil supplements every day? 

This depends on two things: how often you eat DHA and EPA-rich foods like fatty fish and what your daily needs for DHA and EPA are. The Food and Drug Administration (FDA) suggests eating two four-ounce portions of seafood each week (plus an additional four-ounce portion if you’re pregnant). If both servings were from cold water fatty fish, like salmon or sardines, eight ounces a week would provide about 2,639mg of combined DHA and EPA a week, or an average of 377mg a day. If you don’t eat fatty fish consistently or need more DHA and EPA than food can provide, then a fish oil supplement can fill in what you aren’t getting from your diet. 

Is a liquid fish oil supplement better than capsules or tablets? 

Not necessarily. All of the forms, from capsules to gummies, can meet individual needs. However, individual preferences may mean one form is better for someone than another. Mohr notes that the most important thing to look for when choosing a fish oil supplement is dosing and palatability. “A liquid fish oil product may be able to offer a higher dose of omega-3's, but if that form doesn't appeal to someone, it's not effective,” Mohr says.

Other things to keep in mind are ingredients. A liquid fish oil supplement typically will not include additional ingredients like a  gummy would, such as sugars. Or, if you don’t eat certain animal products, it’s important to investigate what the capsule or gelcap is made from. Many are made from gelatin, which may be sourced from fish, pork, or beef.

What’s the difference between fish oil supplements and omega-3 supplements? 

While the two names are often used interchangeably, fish oil supplements and omega-3 supplements are indeed different things. Omega-3 supplements provide omega-3 fatty acids– mostly alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). They can be made from the oils from flax seeds, fish, algae, krill, walnuts, and more, providing ALA.  Fish oil is a source of EPA and DHA. So, fish oil is considered an omega-3 supplement, but not all omega-3 supplements contain the same fats as fish oil.

Willow Jarosh, MS, RD, CIEC , is a NYC-based dietitian in private practice. Willow works with clients to help them find the definition of health for themselves, as individuals. This often includes helping clients decide if supplements are a good fit. Willow also spent nearly ten years working in the world of canned tuna and salmon nutrition and was deeply immersed (no pun intended)  in fish oil research.

Papanikolaou Y, Brooks J, Reider C, Fulgoni VL. U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: results of an analysis using observational data from NHANES 2003–2008 . Nutr J . 2014;13:31.

Office of Dietary Supplements. Omega-3 Fatty Acids .

Zhang Z, Fulgoni VL, Kris-Etherton PM, Mitmesser SH. Dietary Intakes of EPA and DHA Omega-3 Fatty Acids among US Childbearing-Age and Pregnant Women: An Analysis of NHANES 2001-2014 . Nutrients . 2018 Mar 28;10(4):416. doi:10.3390/nu10040416

Skulas-Ray AC, Wilson PWF, Harris WS, et al. Omega-3 fatty acids for the Management of Hypertriglyceridemia: A Science Advisory from the American Heart Association . Circulation . 2019;140(12). doi:10.1161/CIR.0000000000000709

Greenberg JA, Bell SJ, Ausdal WV. Omega-3 Fatty Acid supplementation during pregnancy . Rev Obstet Gynecol . 2008 Fall;1(4):162-9.

The effects of omega-3 polyunsaturated fatty acids supplementation in pregnancy, lactation, and infancy: An umbrella review of meta-analyses of randomized trials.   Pharmacological Research . 2022;177:106100.

Zafari M, Behmanesh F, Agha Mohammadi A. Comparison of the effect of fish oil and ibuprofen on treatment of severe pain in primary dysmenorrhea . Caspian J Intern Med . 2011 Summer;2(3):279-82.

Yang K, Zeng L, Bao T, Ge J. Effectiveness of Omega-3 fatty acid for polycystic ovary syndrome: a systematic review and meta-analysis . Reprod Biol Endocrinol . 2018;16:27. doi:10.1186/s12958-018-0346-x

Sadeghi N, Paknezhad F, Rashidi Nooshabadi M, Kavianpour M, Jafari Rad S, Khadem Haghighian H. Vitamin E and fish oil, separately or in combination, on treatment of primary dysmenorrhea: a double-blind, randomized clinical trial . Gynecological Endocrinology . 2018;34(9):804-808. doi:10.1080/09513590.2018.1450377

Downie LE, Gad A, Wong CY, Gray JHV, Zeng W, Jackson DC. Vingrys AJ. Modulating Contact Lens Discomfort With Anti-Inflammatory Approaches: A Randomized Controlled Trial . Invest Ophthalmol Vis Sci . 2018 Jul 2;59(8):3755-3766. doi:10.1167/iovs.18-24758

Coletta JM, Bell SJ, Roman AS. Omega-3 Fatty acids and pregnancy . Rev Obstet Gynecol . 2010 Fall;3(4):163-71.

de Miranda RB, Weimer P, Rossi RC. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis .  Int J Dermatol . 2021;60(12):1449-1461.

Köhler A, Sarkkinen E, Tapola N, Niskanen T, Bruheim I. Bioavailability of fatty acids from krill oil, krill meal and fish oil in healthy subjects–a randomized, single-dose, cross-over trial . Lipids in Health and Disease. 2015;14(1):19.

Daenen LGM, Cirkel GA, Houthuijzen JM, et al. Increased plasma levels of chemoresistance-inducing fatty acid 16:4(N-3) after consumption of fish and fish oil . JAMA Oncol . 2015;1(3):350-358. doi:10.1001/jamaoncol.2015.0388

Neubronner J, Schuchardt JP, Kressel G, Merkel M, von Schacky C, Hahn A. Enhanced increase of omega-3 index in response to long-term n-3 fatty acid supplementation from triacylglycerides versus ethyl esters . Eur J Clin Nutr . 2011;65(2):247-254. doi:10.1038/ejcn.2010.239

West AL, Burdge GC, Calder PC. Lipid structure does not modify incorporation of EPA and DHA into blood lipids in healthy adults: a randomised-controlled trial . Br J Nutr . 2016;116(5):788-797. doi:10.1017/S0007114516002713

Drusch S, Groß N, Schwarz K. Efficient stabilization of bulk fish oil rich in long‐chain polyunsaturated fatty acids . Eur J Lipid Sci Technol . 2008;110(4):351-359. doi:10.1002/ejlt.200700195

Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Total Water and Macronutrients. National Institutes of Health . Food and Nutrition Board, Institute of Medicine, National Academies.

Zhang X, Ritonja JA, Zhou N, Chen BE, Li X. Omega‐3 polyunsaturated fatty acids intake and blood pressure: a dose‐response meta‐analysis of randomized controlled trials . JAHA . 2022;11(11):e025071. doi:10.1161/JAHA.121.025071

Sublette ME, Ellis SP, Geant AL, Mann JJ. Meta-analysis of the effects of eicosapentaenoic acid (Epa) in clinical trials in depression . J Clin Psychiatry . 2011;72(12):1577-1584. doi:10.4088/JCP.10m06634

Maki KC, Dicklin MR. Strategies to improve bioavailability of omega-3 fatty acids from ethyl ester concentrates . Curr Opin Clin Nutr Metab Care . 2019;22(2):116-123. doi:10.1097/MCO.0000000000000537.

Cleland LG, James MJ, Proudman SM. Fish oil: what the prescriber needs to know . Arthritis Res Ther . 2006;8(1):202. doi:10.1186/ar1876

Albert BB, Cameron-Smith D, Hofman PL, Cutfield WS. Oxidation of marine omega-3 supplements and human health . Biomed Res Int . 2013;2013:464921. doi:10.1155/2013/464921

Global Organization for EPA and DHA Omega-3 (GOED).  Oxidation in Omega-3 Oils: An Overview .

Onteeru M, Barnes LE, O’Connell K, et al. Association between fish oil supplements use and serum per- and polyfluoroalkyl substances (Pfas): Results from the National Health and Nutrition Examination Survey . Environmental Research . 2022;215:114205. doi:10.1016/j.envres.2022.114205

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What Happens to Your Body When You Use Fish Oil Daily?

Verywell Fit / Amelia Manley

What is Fish Oil?

• Benefits of Daily Fish Oil

Risks and Considerations

Determining your needs.

When it comes to the most popular dietary supplements, fish oil swims to the top of the list. This fishy fat is the third most popular supplement on the U.S. market, outperformed only by vitamin D and magnesium. In fact, data shows that about 7.8% of adults have taken fish oil in the previous month.

What makes fish oil such a go-to for health-minded folks may be the supplement’s reputation more than its actual benefits. For years, many people have believed that the oil boosts heart health. Yet, a recent study actually found that fish oil did not offer cardiovascular protection.

Still, research shows that fish oil and its omega-3 fatty acids can have a meaningful impact on other areas of health, such as brain function, vision, and general inflammation. Taken daily, this oil could make a difference to your overall well-being. Check out what happens when you pop an omega-3 supplement every day.

So-called “fatty” fish like mackerel , tuna, salmon, sardines, anchovies, and herring have lipids—the fancy name for fats—bound up in their tissues. These fats can be extracted for human use by pressing oil and water out of fish and then purifying and separating them in a centrifuge. The result: Fats rich in omega-3 acids. These fats can be used to make various forms of supplements. They can be left in liquid form to be taken orally, placed into capsules, injected into gummies, or used in tinctures.

Though you can certainly eat fish to get plenty of fish oil in your diet, you might benefit even more from taking it as a dietary supplement. If you decide to use it this way, you’ll want to stay consistent to see results, though.

“It is best to take the recommended dose daily to experience the maximum benefits of fish oil,” says Melissa Mitri, MS, RDN . “However, you may be able to skip days when you’re eating adequate fish that provides additional omega-3 fatty acids.”

Benefits of Taking Fish Oil Daily

There are a number of health benefits to taking fish oil. Here are some of the top ways you may be impacted by taking this daily supplement.

Helps Reduce Inflammation

If fish oil is well known for any one quality, it’s probably its ability to quell inflammation, says Mitri. “Fish oil is high in essential omega-3 fatty acids that can reduce your inflammatory response, which has the potential to modulate the processes leading to some chronic illnesses."

These chronic conditions include autoimmune diseases, heart disease, arthritis, and other joint conditions, she says. Due to these anti-inflammatory effects, fish oil has even been studied as an alternative to traditional pain relief medication.

Some research has indicated it could relieve short-term aches and pains like headaches and back pain. That said, research probably isn’t strong enough to recommend popping a fish oil pill over ibuprofen. “Larger studies in the general population are still needed to recommend fish oil as a standard alternative for all forms of pain,” Mitri says.

Can Support Healthy Pregnancy and Infant Health

Omega-3 fatty acids are essential for the visual and neurological development of babies in utero. Added to this, they may play a role in helping pregnancy reach full term and preventing perinatal depression.

It’s not surprising, then, that the American Pregnancy Association recommends that pregnant people consume at least 300 milligrams of DHA omega-3 fatty acids via diet or supplementation. If you’re taking fish oil during pregnancy, look specifically for products that contain DHA or docosahexaenoic acid.

May Strengthen Brain Health

Besides impacting baby brain growth, fish oil could strengthen grown-up brains , too, says Kristen White, RDN, LDN, CLT . “Fish oil supports brain health in adults by improving memory and other cognitive functions. Supplementation is very helpful when high omega-3 foods are lacking in a diet." 

A systematic review, for example, found that consuming omega-3 fatty acids increased learning, memory, cognitive well-being, and blood flow in the brain. Researchers concluded that lonely people, older adults, and those who eat fewer healthy foods containing omega-3 might especially benefit.

Could Have Benefits for Depression and Anxiety

Fish oil’s work in the brain could extend to mental health as well. Numerous studies have suggested that a daily supplement could help improve anxiety and mild to moderate depression symptoms. Researchers have theorized that this could be due to the fats’ ability to reduce inflammation. No matter the mechanism, it might be worth taking the supplement, under a healthcare provider's guidance, if you live with anxiety or depression.

“While more high-quality research studies need to be conducted to recommend fish oil for mental health as a standard treatment, its benefits on anxiety and depression symptoms are promising,” Mitri says. 

Can Keep Your Eyes Hydrated

To keep your tear ducts producing necessary hydration, you may want to consider a fish oil supplement. According to White, the omega-3s in these pills help a gland in the eye called the meibomian gland produce tears. “A diet low in omega-3s can increase risk for inflammation, leading to dry eye,” says White. 

Taking fish oil on a daily basis may have a variety of beneficial health outcomes. Including omega-3 fatty acid-rich foods in your diet is a great way to reap the benefits of these fish oils, however, if you are unable to get enough through food sources, selecting a high-quality dietary supplement may be an excellent alternative.

Most people won’t have a problem taking a fish oil supplement. Just be sure to talk to a healthcare provider before adding it to your regimen, and stick to the serving size on the label. Guidelines advise no more than 5 grams of omega-3 fatty acids per day.  Note that the potential effects are dose-dependent and the supplement quality can absolutely make a difference.

Going beyond the recommended amount could mean overdoing it . Besides the famous fishy burps you might get from the pills, you could also experience unpleasant symptoms like stomach discomfort, nausea, diarrhea, and headaches. “If you start feeling any of these symptoms, you should contact your healthcare team about lowering your dose,” says Mitri. 

You’ll also want to take food allergies into consideration before trying fish oil. If you have a fish or shellfish allergy , you may need to supplement omega-3s derived from another source, like nuts or flaxseeds. Additionally, people who maintain a vegan diet may want to select a plant-based option such as algal oil.

There are some contraindications with common medications, such as blood thinners. For this reason, it's very important to take this (and all supplements) under the advice of a healthcare provider.

If you feel you could benefit from daily fish oil for any health purpose, talk to a healthcare provider about the possibility of supplementing. By doing so, you might experience improvements in multiple areas of wellness. “Quality fish oil is a great supplement to add to a daily regimen, especially if there are signs of inflammation, which can include joint pain, skin conditions, low energy, migraines, and more,” says White.  

Consumer Labs. Consumers Returned to Pre-Pandemic Supplement Usage in 2021, ConsumerLab Survey Reveals .

National Center for Complementary and Integrative Medicine. Omega-3 supplements in depth .

Assadourian JN, Peterson ED, McDonald SA, Gupta A, Navar AM. Health claims and doses of fish oil supplements in the US .  JAMA Cardiol.  2023;8(10):984–988. doi:10.1001/jamacardio.2023.2424

Maroon JC, Bost JW. Omega-3 fatty acids (fish oil) as an anti-inflammatory: an alternative to nonsteroidal anti-inflammatory drugs for discogenic pain . Surg Neurol. 2006 Apr;65(4):326-31. doi:10.1016/j.surneu.2005.10.023 

Soveyd N, Abdolahi M, Bitarafan S, et al. Molecular mechanisms of omega-3 fatty acids in the migraine headache .  Iran J Neurol . 2017;16(4):210-217. PMID:29736227

Coletta, J. M., Bell, S. J., & Roman, A. S. (2010). Omega-3 Fatty acids and pregnancy .  Reviews in obstetrics & gynecology ,  3 (4), 163–171. PMID:21364848

American Pregnancy Association. Omega-3 fish oil and pregnancy .

Dighriri IM, Alsubaie AM, Hakami FM, et al. Effects of omega-3 polyunsaturated fatty acids on brain functions: A systematic review .  Cureus . Published online October 9, 2022. doi:10.7759/cureus.30091

Mehdi S, Manohar K, Shariff A, et al. Omega-3 fatty acids supplementation in the treatment of depression: An observational study .  JPM . 2023;13(2):224. doi:10.3390/jpm13020224

Su KP, Tseng PT, Lin PY, et al. Association of use of omega-3 polyunsaturated fatty acids with changes in severity of anxiety symptoms: A systematic review and meta-analysis .  JAMA Netw Open . 2018;1(5):e182327. doi:10.1001/jamanetworkopen.2018.2327

Lange KW. Omega-3 fatty acids and mental health .  Global Health Journal . 2020;4(1):18-30. doi:10.1016/j.glohj.2020.01.004

National Institutes of Health. Omega-3 fatty acids .

By Sarah Garone, NDTR Sarah Garone, NDTR, is a freelance health and wellness writer who runs a food blog.

Mini Fish Oil

The best part about our Mini Fish Oil Softgels is that they’re small – in fact, they’re 35% smaller than other fish oil supplements, which means they’re much easier to swallow. Nature's Bounty® Premium Coated Mini Fish Oil provides Omega-3 EPA and DHA fatty acids for the body.* Omega-3 fatty acids support heart and cardiovascular health.* This mini softgel is coated, which means the active ingredients bypass the stomach and are digested in the small intestine, which can minimize the aftertaste and fish burps!

You work hard to take good care of yourself – so when it comes to getting your fish oil from a trustworthy source, let Nature’s Bounty take care of you!

We source our fish oil in an ecologically friendly way, directly from Peru. We go to Peru because the Peruvian government has strict standards and governance on their surrounding waterways, to properly ensure the protection of the fish. Since Peruvian fisheries yield to spawning during the summer and winter seasons, fish are vital resources for Peru that they value greatly, and go above and beyond to protect. The fisheries in Peru also comply with stringent quality regulations, which ensure that we, at Nature’s Bounty, can deliver premium quality Omega-3 Fish Oil to our customers.

You can trust that when we source our ingredients, we do our best to maintain the conservation of marine living resources. The Marine Research Institute (IMARPE), a recognized world-class authority, works with the Peruvian government to manage the controls of fish stock along their waterways. Small, effective fleets are used in the fishing process; and no facility is allowed to receive fish from vessels without a valid license. All catches in Peru are carefully reviewed to meet rigorous quality checks. That’s how we know for sure that our fish oil is the purest, freshest, and most ecologically sourced.

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Walgreens Wild Caught Alaskan Half-the-Size Fish Oil with Omega-3 Softgels 200.0ea

Same day delivery, description.

• Heart & brain health*
• With 330 mg EPA + DHA^^
• Certified Sustainable Seafood MSC

1200 mg strength per softgel.^^^ Helps maintain normal heart and vascular health.* Just one small softgel per day.

This product comes from a fishery that has been independently certified to the MSC's standard for a well-managed and sustainable fishery.

Individual results may vary.

UL Verified dietary ingredients

Walgreens pharmacist recommended.^

^Our pharmacists recommend the Walgreens brand.

^^As concentrated fish oil ethyl esters.

^^^Same omega-3 levels as a 1200 mg fish oil softgel, in a concentrated formula. As with any product containing omega-3 fatty acids, adhere carefully to the amount recommended by your healthcare practitioner.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

**Satisfaction Guarantee valid on Walgreens owned brand products only.

Made in USA

Suggested use: As a dietary supplement, take one softgel daily with a meal. For adults only. Consult your doctor before taking any supplement, particularly if you are pregnant or nursing.

For optimal storage conditions, keep in a cool, dry place with cap tightly closed. Avoid excessive heat or freezing.

Product Specifications

Ingredients, nutrition facts, shipping specifications.

Not eligible for Ship to Store at this time

This product cannot be shipped to the following state(s):

Shipping Weight (in lbs): 0.46

Product in inches (LxWxH): 2.71x 2.71x 4.78

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6 tips for choosing the best fish oil

By Bare Biology | OCT 10, 2017

You’ve made the decision to take an omega-3 supplement, but which one should you buy?  Here are 6 important factors to consider before parting with your money.

1. Look for the levels of EPA and DHA

There is no consensus among experts on the ideal omega-3 recommended daily amount.

For general good health, leading health agencies such as the World Health Organisation (WHO) suggest that the   minimum   amount of combined EPA and DHA healthy adults should be having per day is 250-500mg. It also depends heavily on your omega-3 6 9 ratio .

If you want your fish oil supplement to have a real benefit it needs to contain decent amounts of EPA and DHA.  This isn’t always that easy to find out, as many supplements bury this information in the small print of their labels or websites.

Don’t be fooled by 1,000mg claims; this is usually the weight of the capsule. Trust us, there isn’t a single 1,000mg capsule that contains 1,000mg of EPA and DHA. It’s simply not possible. A well-known health food shop has a best selling 1,000mg capsule that contains… wait for it…300mg of EPA and DHA combined.

Our clinical strength fish oil packs a real punch, with 3, 5 00mg of omega-3 (2,000mg of EPA , 1,000mg of DHA and 500mg of other omega-3s ) in every teaspoon, while a daily dose of four of our tiny capsules contain 1,460mg of omega-3 (860mg of EPA and 440mg of DHA).

2. Check for evidence of purity

Such a simple word, but such a complex subject, which we will try to cover concisely but comprehensively.  Fish oil can contain high levels of environmental pollutants such as heavy metals (mercury, lead and arsenic), PCBs (polychlorinated biphenyl), dioxins and furans. These need to be removed during the distillation process and should meet international standards when tested.

Our oil comes from sardines, anchovies and mackerel, which have very high levels of omega-3, but are small and have short life spans – so they have little time to build up pollutants.

Heavy metals can be particularly damaging to our brains, especially for foetuses and young children.  This is why pregnant women are advised to limit how much tuna they eat and to avoid some fish completely (like swordfish) due to high mercury levels.  PCBs have been shown in multiple studies to cause cancers as well as numerous other diseases.  Dioxins and furans have also been identified as likely carcinogens.

All manufacturers promise their fish oil is free from toxins, however many fail to provide evidence, as they’re not legally obliged to disclose test results.  If they can’t provide a Certificate of Analysis, which is a detailed report of the test results that all fish oil manufacturers carry out on every batch of their product, don’t buy their fish oil. You can find our results on our shop pages.

You should also look for evidence that the products have been independently tested by a reputable organisation and ask to see the test results.  Bare Biology uses the IFOS programme (International Fish Oil Standards), because we believe they are thorough, well respected and have even stricter standards than those set by the government and other organisations.  All of our test results (called Consumer Reports) are available on our website.  You can trust any brand that is certified by them, as they don’t just check purity levels, they check the amount of EPA and DHA and the freshness of the oil.  Oxidised or rancid oils taste bad, repeat on you and many believe they are harmful (more on this below).

3. Make sure the supplement is fresh

Rancid.  It’s not a pleasant word or thought.  Have you ever smelled rancid meat?  Or accidentally taken a swig of rancid milk?  Pretty nasty.  If you’ve taken a fish oil supplement and spent the rest of the day burping it up , this is a sure sign that the fish oil has oxidised and turned rancid.

Certain types of fats, especially long-chain polyunsaturated ones like fish oil, are very prone to oxidation.  This is measured in tests using the ‘peroxide value’, shown in the Certificate of Analysis we talked about earlier, and should be less than 5meq/kg (milliequivalent per kilogram).  The peroxide value is a measure of the reaction of oxygen with the fat.

When we take delivery of our pristine fish oil in its big drum from the manufacturer, the peroxide value is 0.4 meq/kg.  It’s SO fresh, it literally doesn’t smell of anything other than a mild scent of the sea.  As soon as the oil is handled to mix in the lemon oil and decant into bottles, it’s exposed to oxygen.  We do this extremely carefully and use nitrogen (a common, harmless practice) to reduce the exposure as much as possible.  However, a degree of oxidation is inevitable, and the addition of flavour affects the test results, so we finish with a result of around 4 meq/kg.  Which is still very low, and not very fishy.

4. Choose a highly absorbed (or bioavailable) supplement

Also referred to as ‘bioavailability’, this is how easily your body can use the nutrients in your fish oil, which is based on the molecular structure of the fatty acids.  The more natural its structure, and the less ‘processed’ it is, the better.  So fish oil direct from a fish will be most easily absorbed.

When obtaining fish oil from a supplement, there are three types to choose from.

• Natural triglyceride: Just as ‘cold pressed’ is the best stuff to go for when buying extra virgin olive oil, natural triglyceride is what you get when you squeeze the whole fish and extract its natural oil.  It’s the next best thing to eating fatty fish.  The downside of this oil is that it tends to have low levels of EPA and DHA because it’s not concentrated.  It can also contain high levels of contaminants, as it isn’t purified.
• Ethyl ester oil: This is what you get when natural triglyceride oil is concentrated and purified.  Ethyl ester oil is still a semi-natural product, because the process is similar to one that naturally occurs in the body.  It is often sold as ‘fish oil concentrate’, because the process can increase levels of EPA and DHA by up to three times. However, the bioavailability from the ethyl ester concentrate is 27% less than natural fish oil.
• N atural triglyceride form (also known as synthetic triglyceride oil or reformed triglycerides ) : This is what you get when ethyl esters are converted back into natural triglycerides. These oils have identical structures to natural triglycerides, but with higher concentrations of EPA and DHA.   They are the most expensive fish oil supplements , but also the most effective as they are 70% more bioavailable than ethyl esters.  Natural triglyceride form make s up a small percentage of the market , and is what we use at Bare Biology .  

5. Check if it's sustainable or eco-friendly

The main source of omega-3 is from marine fish oil, but fish stocks are declining for certain species, such as wild salmon and trout.

So, how can you make sure the fish in your fish oil comes from a sustainable source?  The British Dietetic Association recommends you look for Marine Stewardship Council (MSC) certified products, or consult The Good Fish Guide from the Marine Conservation Society.

At Bare Biology we only work with Norwegian fisheries and manufacturers certified by both Friends of the Sea and IFFO-RS , the global responsible supply standard, and use fish that have been caught within the strictest international guidelines.

6. Understand value for money

Cheaper isn’t always better and more costly doesn't necessarily make a product more expensive.  Honest.  Due to the high levels of EPA and DHA in our fish oils, they’re not just better for your wellbeing, they are also good for your wallet.  Cost per gram, we’re much better value than others on the market.  So don’t be taken in by low prices, as it often means you have to take higher doses to get any real benefit.

For example, our Life & Soul liquid  costs £1.67 per daily 5ml spoonful, which contains 3,500mg of omega-3.  If you were to try and get this much omega-3 from another best-selling capsule (ahem), you’d have to take 28 of them. Not only would this cost you £2.28 a day, but you’d be consuming 220 calories and have an extremely upset stomach.

A note on fish oil liquid vs tablets

There are a number of reasons why people prefer liquid supplements over tablets, and vice versa. This is why we offer both.

The key benefit of taking omega-3 in liquid form is it tends to be absorbed better.  Your digestive system has to effectively break down the capsule before it can absorb the omega-3. Most brands use pork or beef gelatin, which is very tough and therefore harder to breakdown. We use fish gelatin, which is easier on your digestion and also means our supplements are suitable for non-meat eaters. 

The key benefit of taking c apsules is convenien ce.  Ther e are no drips and no risk of spilling (and wasting) the supplement , which makes them more suitable when you’re travelling.   You don’t want a suitcase full of fish oil. 

They are also popular with people who are sensitive to the taste of fish – although our Life & Soul  and Action Heroes   liquid s  ha ve the faintest taste of the sea, with a twist of Sicilian lemon. And they won't repeat on you .  Promise.

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We tick all these boxes, and more, so you can relax..

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Fish Intake, Fish Oil, and Cardiovascular Health – Is it Better to Just Eat the Real Thing?

Expert analysis.

Quick Takes

• All individuals should aim to consume approximately 2 servings of fatty fish per week as part of a heart-healthy diet.
• Routine use of non-prescription fish oil is not recommended for primary or secondary prevention of CVD.
• Clinicians should consider prescribing 2 grams of prescription icosapent ethyl twice daily for individuals with mild-moderate hypertriglyceridemia and at high cardiovascular risk.

Introduction

In the 1970's, around the same time that saturated fat was being linked to a higher risk of cardiovascular disease (CVD), an association between polyunsaturated fat and lower risk of CVD was noted by Bang et al. in the Greenlandic Inuit population. 1 In the subsequent decades, there has been great interest in the potential cardiovascular benefits of polyunsaturated fatty acids, particularly omega-3 polyunsaturated fatty acids (n-3 PUFA). Fish, particularly fatty fish such as salmon and tuna, are rich in two variants of n-3 PUFA: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fish oil supplements containing various combinations of EPA and DHA are one of the most commonly used supplements in the United States (US), 2 and while these and other supplements are required by law to state that they are not intended to treat, diagnose, prevent, or cure disease, they frequently are marketed as agents to improve cardiovascular health. While randomized data is typically sparse in the world of supplements, for fish oil we are fortunate to have multiple large, randomized trials, allowing for more definite recommendations on the optimal approach to the intake of n-3 PUFA for cardiovascular health.

Fish Intake and Cardiovascular Risk

The Physician's Health Study prospectively followed 20,551 US male physicians for 11 years and examined the association between fish intake and CVD outcomes. 3 The study found individuals who consumed fish one to two times per week had a lower risk of sudden cardiac death than individuals who consumed fish less than once a month. More frequent fish consumption did not confer further CVD benefit. This 'threshold' relationship between dietary fish intake and CVD was seen in other observational studies and a 2006 meta-analysis found that the dietary consumption of approximately 250-500 mg per day of EPA and DHA resulted in a 36% relative risk reduction of cardiovascular death with further risk reduction not seen with a higher intake of EPA and DHA. 4 Based on these data, a science advisory from the American Heart Association (AHA) in 2018 recommended the consumption of 1-2 servings of fish per week, ideally replacing less healthy foods. 5

Fish Oil Supplementation to Reduce CVD Risk

Understandably, there has been interest in whether the fish oil supplementation can achieve the same cardiovascular benefits as fish intake. The GISSI-Prevenzione trial randomized 5,664 individuals with a recent myocardial infarction (MI) to receive 1 gram (g) of n-3 PUFA (850-882 milligram [mg] of EPA + DHA in a 1:2 ratio) or placebo and followed them for 3.5 years, demonstrating a reduction in cardiovascular deaths (hazard ratio [HR] 0.80 [0.65–0.99]) driven by a reduction in sudden cardiac death (HR 0.65 [0.48–0.89]). 6 The OMEGA trial randomized 3,851 individuals who had recently been hospitalized for MI. They were given either 1g of n-3 PUFA (460 mg EPA + 380 mg DHA) or placebo. At 1 year, no reduction in major adverse cardiovascular events (MACE) was apparent. 7 Several more recent studies have found no cardiovascular benefit with routine fish oil supplementation for primary or secondary cardiovascular prevention. The ORIGIN trial, Risk & Prevention trial, and ASCEND trial each randomized over 12,000 high risk individuals to receive 1 g of fish oil with various combinations of EPA/DHA or placebo and followed them for 6.2 years, 5 years, and 7.4 years, respectively. 8-10 All three of these trials found no benefit in terms of a reduction in MACE. More recently, the OMEMI trial (2021) randomized 1,014 elderly individuals with a recent MI to receive 1.8 mg of n-3 PUFA (930 mg EPA + 660 DHA mg) or placebo for 2 years and, again, found no difference in outcomes between the two groups. 11

The VITAL trial randomized 25,871 individuals to receive 1 g of fish oil (460 mg EPA + 380 mg DHA) or placebo for 5.3 years. This trial also found no reduction in its primary outcome of cardiovascular death or MACE. However, sub-group analysis did show a significant reduction in MACE with fish oil supplementation in participants who consumed less than 1.5 servings of fish per week at baseline (HR 0.81 [0.67–0.98]) compared to no benefit in individuals who consumed more than 1.5 servings per week (HR 1.08 [0.88–1.32], p-value for interaction 0.045). While this sub-group analysis needs to be interpreted cautiously given that there was no reduction in the primary outcome, this finding is consistent with the concept of the threshold effect of n-3 PUFA intake and CVD outcomes seen in the observational dietary studies. 12

The STRENGTH trial sought to investigate if a higher dose of fish oil was needed to confer cardiovascular benefit. The trial studied 13,078 high risk individuals who received either 4 g of fish oil (2200 mg EPA + 800 md DHA) per day or corn oil (placebo) and found no difference in MACE. The trial was stopped early at 3.5 years for futility. 13 It is worth noting that the STRENGTH trial did demonstrate an approximate 20% reduction in triglycerides, yet no benefit was seen in cardiovascular outcomes. The American College of Cardiology (ACC) recently released an expert consensus decision pathway for atherosclerotic cardiovascular disease (ASCVD) risk reduction in individuals with elevated triglycerides. 14 The pathway includes a recommendation for consumptions of 2 servings of fatty fish per week as well as consideration of prescription grade fish oil (up to 4 g/day of EPA+DHA) in individuals with very high triglycerides (≥500mg/dl). The document also notes that use of non-prescription grade fish oil is generally not recommended due to lack of proven efficacy, a potential higher risk of side effects, and inconsistent content and purity. 14

EPA Supplementation Alone to Reduce CVD Risk

There are data to suggest that EPA may confer more cardiovascular benefit than DHA. EPA has been shown to improve cellular membrane stabilization and inhibit cholesterol domain formation in the phospholipid membrane, while DHA has the opposite effect, potentially counteracting the benefit of EPA when co-administered. 15 These findings suggest that administration of purified EPA may be anti-atherosclerotic.

The results of the JELIS trial (2007) support this hypothesis. The study followed 18,645 individuals with a mean low-density lipoprotein (LDL) of 181 mg/dl for 4.6 years. The treatment arm was treated with a statin + 1.8 g of EPA versus statin alone. Nearly all individuals in both arms were treated with low-intensity statin therapy (10-20 mg of pravastatin or 5-10 mg of simvastatin) and had a high baseline level of fish intake. In the setting of low intensity statin therapy, and therefore higher residual risk compared to modern approaches to LDL-lowering, there was a 19% reduction in both major coronary events and non-fatal coronary events. 16

Further support for the use of purified EPA was seen in the REDUCE-IT trial, which followed 8,179 high-risk individuals (established CVD or diabetes mellitus plus two other major CVD risk factors with high triglycerides despite evidence-based lipid lowering therapy). Participants were given either icosapent ethyl, a derivative of EPA, at a dose of 2 g twice daily (equivalent to nearly 12 servings of wild-caught salmon) or a mineral oil placebo. At 4.9 years, the treatment arm had a 25% relative reduction in MACE and a 4.8% absolute risk reduction, which is large compared to the absolute risk reductions seen in other recent primary and secondary prevention studies. 17 Reconciling the significant cardiovascular benefit in the REDUCE-IT trial with the results of the STRENGTH trial has been difficult. Both trials demonstrated a similar reduction in serum triglycerides and significant increases in serum EPA levels, yet no cardiovascular benefit was seen in the STRENGTH trial. A secondary analysis of the STRENGTH trial divided the cohort into tertiles based on achieved serum EPA or DHA levels and found no difference in event rates. 18 Concern has been raised that the mineral oil placebo used in the REDUCE-IT trial may have negatively affected LDL cholesterol levels, but a Food and Drug Administration (FDA) review of this issue concluded that this was unlikely to meaningfully affect the outcome of the trial.

The EVAPORATE trial aimed to study the potential mechanism of the cardiovascular benefit of purified EPA. The trial studied 68 individuals with elevated triglycerides and non-obstructive coronary artery disease on computerized tomography (CT) coronary angiography who were then given either 4 g of icosapent ethyl or placebo. The CT coronary angiography was repeated after 18 months and found plaque regression in the treatment group as opposed to plaque progression in the placebo group. 19 The most significant plaque regression was seen in low-attenuation soft plaque, which is typically associated with the highest risk for atherothrombotic events, suggesting that the reduction in CVD events with purified EPA intake is mediated through an anti-atherosclerotic mechanism.

In conclusion, dietary fish intake is associated with a reduction in fatal CVD events in a threshold manner, with a benefit seen with approximately 2 servings per week of fish. The use of non-prescription fish oil is generally not recommended due to concerns about the content and purity as well as multiple randomized studies showing no benefit in CVD risk reduction with low or high dose fish oil supplementation. The use of purified EPA has been shown to reduce CVD events in individuals at high cardiovascular risk. Recommendations for fish intake and fish oil supplementation are shown in Table 1 . While prescription fish oils, especially purified EPA, may be indicated in certain individuals, for most of our patients instead of taking over the counter fish oil, it's probably better to just eat the real thing.

Table 1: Courtesy of Haq A, White S, Miedema M.

• Bang HO, Dyerberg J, Nielsen AB. Plasma lipid and lipoprotein pattern in Greenlandic West-coast Eskimos. Lancet 1971;1:1143-45.
• Barnes PM, Bloom B, Nahin RL. Complementary and alternative medicine use among adults and children: United States, 2007. Natl Health Stat Report 2008;10:1-23.
• Albert CM, Hennekens CH, O'Donnell CJ, et al. Fish consumption and risk of sudden cardiac death. JAMA 1998;279:23-28.
• Mozaffarian D, Rimm EB. Fish intake, contaminants, and human health: evaluating the risks and the benefits. JAMA 2006;296:1885-89.
• Rimm EB, Appel LJ, Chiuve SE, et al. Seafood long-chain n-3 polyunsaturated fatty acids and cardiovascular disease: a science advisory from the American Heart Association. Circulation 2018;138:e35-e47.
• GISSI-Prevenzione Investigators. Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: results of the GISSI-Prevenzione trial. Lancet 1999;354:447-55.
• Rauch B, Schiele R, Schneider S, et al. OMEGA, a randomized, placebo-controlled trial to test the effect of highly purified omega-3 fatty acids on top of modern guideline-adjusted therapy after myocardial infarction. Circulation 2010;122:2152-59.
• The ORIGIN Trial Investigators. N–3 fatty acids and cardiovascular outcomes in patients with dysglycemia. N Engl J Med 2012;367:309-18.
• The Risk and Prevention Study Collaborative Group. N–3 fatty acids in patients with multiple cardiovascular risk factors. N Engl J Med 2013;368:1800-08.
• The ASCEND Study Collaborative Group. Effects of n−3 fatty acid supplements in diabetes mellitus. N Engl J Med 2018;379:1540-50.
• Kalstad AA, Myhre PL, Laake K, et al. Effects of n-3 fatty acid supplements in elderly patients after myocardial infarction: a randomized, controlled trial. Circulation 2021;143:528-39.
• Manson JE, Cook NR, Lee IM, et al. Marine n−3 fatty acids and prevention of cardiovascular disease and cancer. N Engl J Med 2019;380:23-32.
• Nicholls SJ, Lincoff AM, Garcia M, et al. Effect of high-dose omega-3 fatty acids vs corn oil on major adverse cardiovascular events in patients at high cardiovascular risk: the STRENGTH randomized clinical trial. JAMA 2020;324:2268-80.
• Virani SS, Morris PB, Agarwala A, et al. 2021 ACC expert consensus decision pathway on the management of ASCVD risk reduction in patients with persistent hypertriglyceridemia: a report of the American College of Cardiology Solution Set Oversight Committee. J Am Coll Cardiol 2021;78:960-93.
• Mason RP, Jacob RF, Shrivastava S, Sherratt SCR, Chattopadhyay A. Eicosapentaenoic acid reduces membrane fluidity, inhibits cholesterol domain formation, and normalizes bilayer width in atherosclerotic-like model membranes. Biochim Biophys Acta Biomembr BBA - Biomembranes 2016;1858:3131-40.
• Yokoyama M, Origasa H, Matsuzaki M, et al. Effects of eicosapentaenoic acid on major coronary events in hypercholesterolaemic patients (JELIS): a randomised open-label, blinded endpoint analysis. Lancet 2007;369:1090-98.
• Bhatt DL, Steg PG, Miller M, et al. Cardiovascular risk reduction with icosapent ethyl for hypertriglyceridemia. N Engl J Med 2019;380:11-22.
• Nissen SE, Lincoff AM, Wolski K, et al. Association between achieved ω-3 fatty acid levels and major adverse cardiovascular outcomes in patients with high cardiovascular risk: a secondary analysis of the STRENGTH trial. JAMA Cardiol 2021;6:910-17.
• Budoff MJ, Bhatt DL, Kinninger A, et al. Effect of icosapent ethyl on progression of coronary atherosclerosis in patients with elevated triglycerides on statin therapy: final results of the EVAPORATE trial. Eur Heart J 2020;41:3925-32.

Clinical Topics: Arrhythmias and Clinical EP, Cardiovascular Care Team, Diabetes and Cardiometabolic Disease, Dyslipidemia, Invasive Cardiovascular Angiography and Intervention, Noninvasive Imaging, Prevention, Atherosclerotic Disease (CAD/PAD), SCD/Ventricular Arrhythmias, Hypertriglyceridemia, Lipid Metabolism, Nonstatins, Novel Agents, Statins, Interventions and Coronary Artery Disease, Interventions and Imaging, Angiography, Computed Tomography, Nuclear Imaging, Diet

Keywords: Eicosapentaenoic Acid, Docosahexaenoic Acids, Tuna, Pravastatin, Hydroxymethylglutaryl-CoA Reductase Inhibitors, Cardiovascular Diseases, Numbers Needed To Treat, Mineral Oil, Cholesterol, LDL, Fish Oils, Fatty Acids, Omega-3, Triglycerides, Phospholipids, Coronary Artery Disease, Coronary Angiography, Simvastatin, American Heart Association, Salmon, Secondary Prevention, United States Food and Drug Administration, Consensus, Medical Futility, Inuits, Risk Factors, Dietary Supplements, Myocardial Infarction, Risk Reduction Behavior, Diabetes Mellitus, Death, Sudden, Cardiac, Tomography, X-Ray Computed, Physicians, Prescriptions, Heart Disease Risk Factors, Tomography

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4Packs Pocket Pharmacy™ with Brand Labels, Portable Travel Med Wallet, Pocket Pill Box Dispenser Suitable for Storing Fish Oil Vitamin Medication, Etc. (4PSC Pill Box)

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• Package Dimensions ‏ : ‎ 8.66 x 6.57 x 1.46 inches; 8.15 ounces
• Date First Available ‏ : ‎ August 3, 2023
• Manufacturer ‏ : ‎ Pocket Pharmacy
• ASIN ‏ : ‎ B0CDLM5G5J
• #43 in Personal Pill Organizers

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Customers like the quality of the personal pill dispenser, mentioning it's fantastic and convenient. They are also satisfied with the sturdiness, and seal. However, some disagree on stickers, label quality, size, compactness, and value.

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Customers are satisfied with the quality of the personal pill dispenser. They mention that it is fantastic, nice, and sturdy. Some say that the cases are nice, but there are not enough stickers for all of the cases. Overall, most are happy with the product's quality and usefulness.

"This product is fantastic ans so convenient. It fits perfectly in my purse of carry on luggage to travel...." Read more

"...Worth the money, great product ." Read more

"...It would also be great for traveling ." Read more

"...I ended up making most of my own labels. The containers themselves are nice . They have held up well in my work bag and purse...." Read more

Customers are satisfied with the sturdiness of the personal pill dispenser. They mention that the box itself is sturdy, the stickers are of good quality, and the dispensers will last a long while.

"...And it's a 4 pack?!? It's sturdy , and the door of each compartment closes tightly. LOVE THIS ITEM!!!!!" Read more

"...The containers themselves are nice. They have held up well in my work bag and purse. They are super convenient...." Read more

"...Looking forward to assembling them with the stickers. Good quality and love that they came 4 in an order." Read more

"...The boxes are good quality , close securely and seem like they'll last a long while...." Read more

Customers like the seal of the personal pill dispenser. They say the lids click closed and the latches are sturdy. They also say the boxes are good quality, and the door of each compartment closes tightly.

"...The lids click closed and it folds up and clicks closed for storage also. Worth the money, great product." Read more

"...And it's a 4 pack?!? It's sturdy, and the door of each compartment closes tightly . LOVE THIS ITEM!!!!!" Read more

"...The boxes are good quality, close securely and seem like they'll last a long while...." Read more

"...They fold flat and they seal tightly to prevent dust & dirt from entering...." Read more

Customers are mixed about the label quality of the personal pill dispenser. Some mention that the labels are great and make it look nice, while others say that they are limited and only have one of each for four pocket.

"... Label options are really random , there aren’t multiples for things like Tylenol, but they have multiple variations of prebiotics, creams and liquid..." Read more

"This product is fantastic ans so convenient . It fits perfectly in my purse of carry on luggage to travel...." Read more

"...My only complaint is like everyone else - more labels are needed and different sizing" Read more

"...They have held up well in my work bag and purse. They are super convenient . But they are all exactly the same, so go find one with better stickers." Read more

Customers are mixed about the compactness of the personal pill dispenser. Some mention that it fits nicely in their pocket and is perfect for their purse. However, others say that the compartments are too small and the pill recesses are small.

" Container is small , about the size of a really thick wallet but seems appropriate for what it is...." Read more

"...pharmacy allows me to reach for anything I need - and it fits nicely in my pocket - organized and separated...." Read more

"...or gel tabs only fit ~3-4 in the larger compartments, round tabs like Pepto don't fit at all , you'll need the small pill form." Read more

Customers are mixed about the stickers. Some find the variety genius, nice, and multiple, while others say they're useless and not universal.

"3 stars because the stickers that come with it are totally useless ...." Read more

"...I knocked off a star for two reasons: #1 the stickers weren't as universal as I was hoping and aren't removeable at all..." Read more

"I bought this to keep in my purse and work bag. The stickers are nice and they provide a good variety of sticker labels for different kinds of meds...." Read more

"...There are not enough variety of stickers - a lot of them are useless. Nice idea, but it needs to be bigger with more up-to-date stickers." Read more

Customers are mixed about the size of the personal pill dispenser. Some mention that the design allows for storage of multiple medications and is a hard case that prevents crushing, while others say that the compartments are really small and only hold 2 Tums or 2 if they're bigger.

"...It does its job and has quite a few compartments but if you had big circular medication it would hold 2-3...." Read more

"...The biggest compartment will only fit 4 tums . Other than that, it was perfect." Read more

"...The design allows for storage of multiple medications and is a hard case that prevent crushing." Read more

" Compartments are really small ... In the largest one, you can only get 2 Tums or 2 NyQuill capsules...." Read more

Customers are mixed about the value of the personal pill dispenser. Some mention it's a great buy, while others say it'd be better off not buying it.

"... Worth the money , great product." Read more

"...It'd be so much easier.Otherwise, not worth the money . Strict do not buy" Read more

"The box and compartments are perfect and it’s a great value - wish it came with more sticker and more child versions also" Read more

" not worth the hassle to return ..." Read more

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Blackfish oil now in travel size bottles

Blackfish oil is now available in handy travel size bottles at various retail locations around St Vincent.{{more}}

Perlette Primus-Hannaway, a teacher and small business owner, says she has been bottling the fish oil for approximately two years.

Primus-Hannaway, a resident of Barrouallie, told SEARCHLIGHT that she was inspired to start bottling blackfish oil because of the significant role the mammal, also known as the short-finned pilot whale, has played in the history of Barrouallie, as well as its growing importance to those outside of the community.

She stated further that she thought bottling the product would be a good business venture, which would allow her to present blackfish oil in an attractive and user friendly manner. “Traditionally, it was being bottled in big rum bottles, not very sanitary and so on,” she said. Primus-Hannaway said she purchases the processed oil from Samuel Hazelwood, a blackfish vendor. She explained that the oil is extracted when meat of the whale is cooked to make blackfish crisps.

Blackfish oil, according to Primus-Hannaway, has many uses and properties. It is a great source of Omega-3 fatty acids, and aids in the treatment and prevention of the common cold, promotes healthy hair and skin, increases vitality and can be used as a dietary supplement.

“I have a very, very, faithful customer and he uses it as his Viagra,” Primus-Hannaway said. The small business owner stated that the product is pure and has no additives; therefore, the oil carries the same odour as the blackfish. However, the packaging is done in such a manner that the smell is not apparent until the bottle is opened.

“The feedback has been very good, especially now that they’re available in the supermarket,” Primus-Hannaway said.

The entrepreneur is encouraging Vincentians, especially those abroad, to try her product, as according to her, they are familiar with the benefits of blackfish oil.

Primus-Hannaway said she hopes to expand by producing larger bottles, along with the travel size ones presently being produced.

The blackfish or the short-finned pilot whale is a mammal, and the largest of the oceanic dolphins. Blackfish is traditionally caught and prepared by fisherfolk in Barrouallie. (BK)

Press Release Ministry of Education warns of fraudulent online courses and scholarships Christina  April 28, 2024 The Ministry of Education and National Reconciliation is issuing an urgent warning to the public about fraudulent, free online courses and fake schola...

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Is it still safe to eat tuna?

Posted: March 8, 2024 | Last updated: March 8, 2024

Tuna, known for its delightful taste and pleasant texture, is a popular choice for a snack or meal . This species of fish is rich in nutrients and holds significant commercial value. However, the overfishing of tuna poses a serious threat to its existence, risking its extinction. Although tuna offers numerous health benefits, excessive consumption can be hazardous. Therefore, we must consider whether it is still advisable to include tuna in our diets. Explore further to have insights into the characteristics of this remarkable, swift, and endangered fish.

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Popular food

Tuna is widely consumed in the American and Japanese diets, being second only to shrimp as a preferred seafood option. It is also commonly enjoyed as tinned tuna in developed countries. While there are compelling reasons to include tuna in one's diet, it is essential to consider the drawbacks associated with its consumption as well.

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Tuna species

Were you aware that there exist 15 distinct species of tuna fish? Nonetheless, merely five of them are deemed genuine tuna, being classified under the genus Thunnus .

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Albacore tuna

Albacore tuna, a smaller species, are always in motion and have a bullet-like shape. They can be found in the Atlantic, Pacific, and Indian oceans, as well as the Mediterranean Sea.

Southern bluefin tuna

Southern bluefin tuna, a type of large, fast-swimming fish, can be found in open waters of the Southern Hemisphere. According to the Australian Marine Conservation Society, the species is critically endangered, with only 5% of its original population remaining due to fishing.

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Bigeye tuna

Bigeye tuna are found in tropical and temperate oceans, but not the Mediterranean Sea. They are long and streamlined, migrating extensively and swimming continuously over vast distances.

Pacific bluefin tuna

Pacific bluefin tuna, classified as a threatened species by the International Union for Conservation of Nature, are known for their size and longevity, with a lifespan of up to 40 years. These tunas inhabit the northern Pacific Ocean, spanning the coastlines of East Asia to western North America.

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Atlantic bluefin tuna

The Atlantic bluefin is found in both the western and eastern Atlantic Ocean, as well as the Mediterranean Sea. It is known for being one of the largest, fastest, and most visually appealing fish worldwide, but sadly, it is also highly endangered.

Catching tuna fish

Tuna has been a dietary staple for many civilizations across centuries. The Phoenician technique, known as Almadraba , is an ancient and intricate method for capturing and harvesting Atlantic bluefin tuna that has been used for ages.

Almadraba technique

The Almadraba is a conventional technique of catching tuna by employing a complex arrangement of net fences. This method is still practiced in Portugal, Spain, Morocco, and Italy. In Sicily, it is referred to as Tonnara .

Canned tuna

Tuna was initially canned during the early 20th century. Prior to this, sardines were the sole fish enclosed in cans. Nevertheless, in 1903, when the sardine harvest off the southern California coast fell short, several ingenious cannery proprietors began filling vacant sardine cans with tuna. As a result, a fresh industry emerged.

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Tuna in spring water

Canned tuna comes in different varieties: brine, spring water, sunflower, or olive oil. Tuna in water contains more omega-3s and fewer calories compared to tuna in oil. However, choosing tuna in brine will result in a higher sodium (salt) content. Nutritionally, water-packed tuna offers pure protein and a milder tuna taste.

Tuna in oil

That said, oil-packed tuna has a softer texture and a stronger tuna flavor. Be aware, however, that while protein levels are the same, the fat content of tuna in oil increases.

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Health advantages

Tuna is known for being a great source of vitamin D in our diet. Additionally, it is packed with omega-3 fatty acids that can lower cholesterol and enhance cardiovascular well-being. Moreover, tuna boasts an abundant amount of potassium, which aids in the reduction of blood pressure.

Nutritional value

Tuna is a rich source of nutrients like vitamin C, selenium, manganese, and zinc, known for enhancing the immune system.

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What is the recommended amount of tuna?

Excessive consumption of tuna can adversely affect your health, despite its delectable taste and nutritional value. Why?

Mercury levels

According to Scientific American, certain types of fish like bluefish, shark, swordfish, wild sturgeon, opah (sunfish), and bigeye tuna are known to have a higher mercury content. This is due to their size and their ability to absorb methylmercury from their diet and water through their gills.

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Mercury exposure risks

When incorporating tuna into your diet, it is crucial to be cautious of mercury exposure. Consuming certain types of tuna in a single serving could exceed the recommended weekly limit for safe mercury consumption.

Skipjack Tuna

According to the Environmental Defense Fund, bigger species like bigeye and albacore have higher levels of mercury than light and skipjack tuna.

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Reducing mercury intake

Limiting mercury consumption is vital for the health of children and pregnant women.

Is tuna okay for children?

Tuna is a delicious and nutritious food that can be a wonderful option to introduce fish to children. However, there are specific types of tuna that are more suitable for younger taste preferences.

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Top options for children

Canned light tuna is considered a top choice for children's nutrition by the United States Environmental Protection Agency (EPA) and Food and Drug Administration (FDA). They advise a weekly consumption of two to three servings.

Sustainability

Tuna is a highly sought-after fish, but unsustainable fishing practices have put certain species at risk. The World Wildlife Fund (WWF) states that Pacific bluefin tuna are severely overfished, while the Atlantic bigeye and Indian Ocean yellowfin tuna are facing increased catch levels, signaling overfishing.

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Top players

The WWF highlights that four species, namely skipjack, yellowfin, bigeye, and albacore, dominate the market with skipjack comprising over fifty percent of the global tuna catch, according to the data.

Highly endangered

According to the WWF, the highly vulnerable bluefin tuna makes up a mere 1% of the worldwide catch. Interestingly, Atlantic bluefin tuna are now being spotted in UK waters once again during the warmer months, thanks to the rising sea temperatures. It is worth noting that tuna fishing is prohibited in all UK waters. In the event that a fisherman unintentionally catches an Atlantic bluefin tuna, it is mandatory for them to promptly release it back into the water.

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Aquaculture

To address the concerning decrease in fish numbers, more high-quality tuna are now being bred in enclosed nets and nourished with smaller fish in the ocean.

Fish farming

Former fishermen in Australia are currently farming Southern bluefish tuna, which is considered the most valuable sector of South Australia's aquaculture industry, according to the Marine Education Society of Australasia (MESA).

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Species at risk

The farming of Atlantic bluefin, a vulnerable species, is happening in the Mediterranean, North America, and Japan.

Largest tuna consumer nation

Japan is renowned for being the largest consumer of tuna, particularly the esteemed Atlantic bluefin variety used in gourmet sushi. Additionally, Japan it is also the leading nation in tuna farming research

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Conservation efforts

Although conservation efforts should be commended, a study from 2016 reveals that rising ocean temperatures are negatively impacting tuna populations in the Indian Ocean. The rapid warming has led to a decline in marine phytoplankton, which is crucial for the survival of bigeye tuna.

Marine Stewardship Council

To contribute to the preservation of tuna species, look out for the MSC label when purchasing fresh or canned tuna. The MSC label represents the Marine Stewardship Council Fisheries Standard, certifying products as sustainable.  See also:  Simple lifestyle changes that help the environment

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