Omega 3 is a fatty acid that's classified as 'essential' due to the fact it's necessary for our bodies to function correctly. Although it's used in the membrane of every cell in the body, as well as being important for other functions, we cannot create or synthesise them – we need to gain them from the food we eat.

Good sources of omega 3 in foods include oily fish like salmon, mackerel and sardines, as well as plant sources like flaxseed and chia seed.

We've tried and tested a range of omega 3 supplements for criteria like sustainability, ease of use, quality, purity and dosage. Read on to find the best omega 3 supplement for you.

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Best omega 3 supplement UK at a glance

  • Best softgel omega 3 supplement: WeightWorld Omega-3 2000mg fish oil, £19.19
  • Best everyday omega 3 supplement: Vitabright Omega-3 2000mg fish oil, £19.99
  • Best affordable omega 3 supplement: California Gold Nutrition Omega-3 Premium fish oil, £8.45
  • Runner up affordable omega 3 supplement: Holland & Barrett Omega-3 fish oil 1500mg, £12
  • Best vegan omega 3 supplement: Together Health Omega-3 – Algae Vegan Source, £10.49
  • Best liquid omega 3 supplement: Viridian Organic Rainbow Trout Omega Oil, £29.30
  • Best sustainably sourced omega 3 supplement: BioCare Vegan Omega-3 (Algal DHA and EPA), £23.19
  • Best blowout omega 3 supplement: Wild Nutrition Pure Strength Omega-3, £29.60
  • Best easy-to-take omega 3 supplement: Vitl Omega-3, £10.99
  • Best omega 3 supplement for kids: Maxmedix Omega 3-6-9 gummies for kids, £15.99
  • Best omega 3 gummy supplement: Novomins Omega 3-6-9 vegan gummies, £17.99

Best omega 3 supplement UK to buy

WeightWorld Omega-3 2000mg fish oil

best omega 3 supplement uk

Best softgel omega 3 supplement

Star rating: 4.5/5

At 16p per softgel capsule, this omega 3 supplement offers a good value for money. This supplement is small and easy to swallow, although the dose is two daily. We did find there was a slight fishy odour from the bottle but this didn't translate to taste when we took the supplement.

The omega 3 in here has high level of EPA/DHA from sustainably sourced wild anchovies, with contaminate free oils. Although the source is sustainable, we would have liked to see some more information about recycling on the packaging.

Available from:
Weight World (£19.19)
Amazon (£19.19)

Vitabright Omega-3 2000mg fish oil

best omega 3 supplement

Best everyday omega 3 supplement

Star rating: 4.5/5

This supplement is in the form of capsules rather than softgels, but we still found it easy enough to swallow two of them, as instructed daily with food. While there's certainly a fishy smell when you open the bottle we didn't find the supplement fishy tasting which meant we were happy to take it alongside a meal.

The fish oil used here is sustainably sourced although from multiple oceans, but we were impressed that there are no filler oils or bulking agents used.

Available from:
Vitabright (£19.99)
Amazon (£20.99)

California Gold Nutrition Omega-3 Premium fish oil

California Gold Nutrition Omega-3 Premium fish oil

Best affordable omega 3 supplement

Star rating: 4.5/5

We were impressed that these softgels didn't have a particularly fishy odour or taste, although we did find it tricky to swallow the two large capsules required for the daily dose.

They are made with are made with gelatine sourced from fish (tilapia) rather than a bovine or porcine equivalent, the oils are distilled for purity and sourced from named varieties of fish.

Available from:
iHerb (£7.24)

Together Health Omega-3 – Algae Vegan Source

Together Health Omega-3 – Algae Vegan Source

Best vegan omega 3 supplement

Star rating: 4.5/5

If you have a vegan diet, or find the fishy smell and taste associated with omega 3 difficult, this supplement could be a good option. They use algae oil as a source, which is a concentrated source of omega 3, particularly DHA. This meant on test we found they had a neutral taste and only a slight grassy smell which wasn't unpleasant.

Available from:
Superdrug (£10.49)
Waitrose & Partners (£10.50)
Bodykind (£11.19)

Viridian Organic Rainbow Trout Omega Oil

best omega 3

Best liquid omega 3 supplement

Star rating: 4.5/5

For those who don't like swallowing pills, this liquid could be the answer. Our testers were pleasantly surprised by the flavour: it contains lemon and orange oils, so there is a light scent and gentle flavour of citrus on top of a relatively neutral oil. There's no taste or smell of fish at all.

Certified Soil Association organic (which has sustainability requirements built in), 1 tsp provides a total of 520mg EPA and DHA (the recommended, long-chain fatty acids most useful to your body). But it also contains other types of omega 3s, 6s, and even omega 7 and omega 9 for the most complete spectrum of all the samples tested.

Available from:
Victoria Health (£29.30)

BioCare Vegan Omega-3 (Algal DHA and EPA)

BioCare Vegan Omega-3 (Algal DHA and EPA)

Best sustainably sourced omega 3 supplement

Star rating: 4/5

Another good vegan option, BioCare's omega 3 supplement uses micro-algae as a source, which is considered sustainable, environmentally friendly and unlikely to contain any contaminants. We found there was a slight grassy smell from the bottle, but it wasn't unpleasant.

With an RRP working out to 97p per capsule this was one of the more expensive supplements we tested.

Available from:
revital (£23.19)
Amazon (£23.55)
BioCare (£28.99)

Wild Nutrition Pure Strength Omega-3

best omega 3 supplement uk

Best blowout omega 3 supplement

Star rating: 4/5

Although the capsules for this supplement are pretty small, the recommended does is four per day, which we found difficult to incorporate into our daily routine. The total recommended dose delivers a higher dose than any other supplements on test though.

The fish oil used is sourced from wild Alaskan pollock which is Marine Stewardship Council-certified. With an RRP of £37 this supplement works out to a price of £1.23 per day, the most expensive on test.

Available from:
revital (£29.60)
Amazon (£32.99)
healf (£37)

Vitl Omega-3

Vitl Omega-3

Best easy-to-take omega 3 supplement

Star rating: 4/5

We found these softgels small and easy to take, although they definitely had a strong fishy aftertaste which wasn't pleasant. One to two capsules per day is recommended, although you would need to take two to deliver the daily recommended dose. They are certified for sustainability by Friends of the Sea, the international sustainable fisheries certification.

Available from:
Amazon (£10)
Ocado (£10)
Vitl (£10.99)

Holland & Barrett Omega-3 fish oil 1500mg

Holland & Barrett Omega-3 fish oil 1500mg

Runner-up affordable omega 3 supplement

Star rating: 4/5

These large capsules are contained within a gelatine shell which means there isn't any smell or taste. The label states that the product contains pure, contaminant-free fish oil. However, we were disappointed that there was no information regarding the source of the fish or its sustainability.

If you're looking for an affordable omega 3 supplement where you don't need to take multiple capsules per day this could be a good option.

Available from:
Holland & Barrett (£12)

Maxmedix Omega 3-6-9 gummies for kids

best omega 3 supplement uk

Best omega 3 supplement for kids

Star rating: 3.5/5

Suitable for children aged 3 and upwards, these gummies come in a cute bear shape that appealed to our testers. We tried the strawberry and raspberry flavour which we liked but didn't love. The sweet flavour inevitably means a higher sugar content which is something to watch out for, especially for children.

This supplement contains a combination of omega 3-6-9.

Available from:
Weight World (£15.99)
Amazon (£17.99)

Novomins Omega 3-6-9 vegan gummies

Novomins Omega 3-6-9 vegan gummies

Best omega 3 gummy supplement

Star rating: 3.5/5

On test we found taking two of these gummies a day easy thanks to the pleasant orange flavour. The supplement uses a vegan source of omega 3 rather than fish oil, so could be a good option if you're averse to fish flavours or have a vegan diet.

It contains omega 3-6-9 rather than just omega 3.

Available from:
Novomins (£17.99)
Amazon (£17.99)

Why we need omega 3?

Omega 3 might be best known for its role in cardiovascular health, but it plays a number of important roles in our bodies. In terms of heart health, omega 3 fatty acids could help to improve circulation and in preventing blood clots. It is also thought the omega 3s EPA and DHA could help to reduce a type of fat in the blood, triglycerides, high levels of which are associated with heart attacks and strokes.

Omega 3 fats are present in every cell membrane in the human body, so help all the cells to function as they should. They are also crucial for the development of the retina in our eyes, as well as our brains.

What are omega 3 fatty acids?

Omega 3s are a group of fats which are important for our health. These could be short-chain omega 3s like ALA, which is considered less active, and can be found in nuts, seeds and their oils.

Long chain which includes EPA and DHA which are considered more active, and the best choice to supplement omega 3. Oily varieties of fish including anchovies, sardines and herring are rich in EPA and DHA, while some white fish and shellfish have long chain omega 3s but at lower levels.

What is the most effective form of omega 3?

The omega 3 supplements in this list come in three forms: softgels, capsules and gummies.

Softgels are great if you have trouble swallowing capsules as they're gentle to swallow. Gummies can also be a good options if you find capsules difficult to swallow, although it's worth bearing in mind that these also often have other ingredients in them.

What to look for in an omega 3 supplement

In a lot of the supplements we tested there are claims on the label about the strength of the product, for example that it might contain 1000mg, but to properly check the EPA and DHA levels you'll need to check the ingredients breakdown. We'd recommend looking for a supplement that delivers a daily dose of 450mg of EPA and DHA combined. A single capsule would have to be very large to deliver this quantity, so we'd expect a supplement that's reaching these levels to have a servings of two capsules or more daily.

The source of the omega 3 is also an important thing to consider when choosing a supplement. Unless it's a vegan omega 3 supplement, most will use omega 3 sourced from fish oil which need to be both high quality and from fish that are sustainably caught. It's also important that the oil is contaminant-free.

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All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

Always keep supplements out of the reach of children. Unless otherwise stated we tested products available in the UK market and suitable for adults.

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Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances.

Authors

Imogen Hope

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