Omega-3 fatty acids are incredibly beneficial for health. They must be included in the diet of children and adults, men and women, pregnant women, and the elderly.
The daily requirement for omega-3 can be easily met by regularly consuming foods that contain them. The best sources are fatty types of fish.
Plant-based products (flaxseed oil and seeds, walnuts, chia seeds, etc.) are also suitable, but they are significantly less beneficial because omega-3s are present in them in an inactive form.
If for some reason you do not consume fatty fish (vegetarianism/veganism or simply dislike it), then omega-3 supplements in capsules can be a good alternative.
There is a huge number of omega-3 supplements on the market, but not all of them are equally beneficial.
In this article, we will briefly review the main types of omega-3 supplements, create a ranking of the best ones, and discuss which omega-3 capsules to choose and buy.
Criteria for Ranking the Best Omega-3 Supplements
Before creating a ranking of the best omega-3 supplements, let’s define the list of parameters based on which we will do this. From our point of view, the key factors for the buyer are:
- absorption rate;
- purity from toxins and heavy metals (mercury);
- benefit level of the omega-3 form contained in the supplement;
- price.
The best omega-3 supplements can be called those that are absorbed the best, are free from toxins, contain active forms of fatty acids, and are reasonably priced.
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Forms of Omega-3 in Supplements, Which Are Better
It is important to understand that there are different types of omega-3. This is a collective term that encompasses various types and forms of these fatty acids.
First of all, there are three main types of omega-3 fatty acids that are significant for humans: ALA, EPA, DHA.
ALA – inactive form, which, when entering the body, must be converted into EPA or DHA, which are active. “Active” in this context means directly responsible for the numerous health benefits of omega-3.
Remember these abbreviations; when purchasing omega-3, it is important to pay attention to them (see below).
The two active types of omega-3 fatty acids beneficial for health are EPA and DHA. The omega-3 variant ALA, primarily sourced from plant oils, is inactive and has very low effectiveness
In turn, omega-3 in the forms ALA, EPA, DHA can be found in products and supplements in various forms: as natural triglycerides, free fatty acids, fatty acid esters, re-esterified triglycerides, phospholipids 1,2.
The main difference between them is the degree of absorption and purity from contaminants.
Natural triglycerides are the form in which omega-3 is found in its natural state in natural products, such as fish. They are absorbed quite well.
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The esters of omega-3 fatty acids are the result of the industrial processing of fish oil aimed at concentration and purification from toxins. This form of omega-3 is absorbed worse than all other forms 1,3,4, which is why manufacturers often add another technological step to convert the esters back into triglycerides, similar in structure to natural ones, which are absorbed just as well.
The highest absorption occurs with omega-3 in the form of natural triglycerides, free fatty acids, and those restored from esters 2.
Krill oil contains omega-3 in the form of phospholipids, and some scientific studies suggest that this form of omega-3 is even better absorbed than omega-3 from fish oil 5-7.
In capsules, omega-3 based on algae, fatty acids are also in the form of triglycerides. Scientific studies confirm that the absorption of omega-3 from algae-based supplements is as high as from salmon 8.
From the perspective of absorption, the best form of omega-3 in capsules or supplements is defined as follows: omega-3 in the form of free fatty acids (most commonly found in natural products) is absorbed 50% better than in the form of triglycerides, and the absorption of triglycerides is 50% better than that of esters 9-11.
All types of omega-3 capsules are beneficial for health, as they increase the concentration of omega-3 fatty acids in the blood. Only those that are absorbed worse are less effective.
There are several forms of omega-3 found in supplements and natural products. In terms of absorption, the best are omega-3 in the form of free fatty acids, followed by triglycerides. Omega-3 in the form of esters is absorbed the worst.
But absorption is only one of the parameters that is important to consider when choosing omega-3 supplements.
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Omega-3 Supplements: Description, Pros and Cons
1 Natural Fish Oil
Natural fish oil is obtained directly from the tissues of fatty fish. Omega-3 in it is in the form of triglycerides. That is, omega-3 supplements based on natural fish oil are maximally close in their properties to the fish itself.
Only 30% of fish oil consists of active forms of omega-3 (EPA and DHA), the remaining 70% are other types of fatty acids 25. This is not very good.
In addition to omega-3, natural fish oil is a source of vitamins A, D, K2 (when fermented).
Good sources of natural fish oil include salmon, sardines, and cod liver.
Fish oil is also available in liquid form as a dietary supplement. It is more resistant to oxidation than processed oils 12.
Natural fish oil as a source of omega-3 is closest in its properties to fatty fish, contains omega-3 in the form of DHA and EPA, and has increased resistance to oxidation compared to processed fish oil.
2 Processed fish oil
The industrial processing of natural fish oil is carried out to purify and concentrate it. During this process, fish-specific toxins (mercury) are removed, and omega-3 is transformed into ester form. Such supplements can be 50-90% purer than natural fish oil. This is very important.
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Most omega-3 supplements in capsules available on the market contain omega-3 specifically in the form of processed fish oil. They are also the cheapest.
Omega-3 esters are absorbed much worse than triglycerides from natural fish oil. Therefore, many manufacturers convert them back into triglycerides to improve absorption.
As a result, the output is supplements with a good degree of absorption, high purity 13, but at a higher price.
This form of omega-3 is called “reformed or re-esterified triglycerides” and is the most expensive type of omega-3 supplements.
Processed fish oil is purified from mercury and has a higher concentration of omega-3. It is prone to oxidation, is absorbed worse, but is cheap. To improve absorption, it is often chemically converted into triglyceride form, which significantly increases the cost.
3 Krill oil
Krill oil is obtained from Antarctic krill – a small mollusk. In it, omega-3 is present in the form of triglycerides and phospholipids 14,15.
Research shows that the absorption rate of omega-3 in the form of phospholipids in krill oil may even be better than that of triglycerides in fish oil 16-19.
Krill oil is very resistant to oxidation because it contains the natural antioxidant astaxanthin 20. This means that the spoilage issue characteristic of fish oil capsules (see below) is less relevant for krill oil products.
It is astaxanthin that gives krill, as well as salmon and trout, their pinkish hue.
But that’s not all. Due to the fact that krill has a very short lifespan, its tissues do not accumulate large amounts of toxins, the concentration of which in marine inhabitants is proportional to their lifespan.
This means that krill oil does not require industrial purification, it does not convert into ester forms that are less absorbable, and there is no need to apply a chemical process to recover them from esters.
Theoretically, this should reduce the cost of products based on it, but in practice, we know that significant advantages usually reflect in a higher price.
Omega-3 products based on krill oil have a high degree of purity from toxins, do not undergo industrial processing, and are resistant to oxidation; they are sources of omega-3 in active forms EPA and DHA.
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4 Vegetable oils
Vegetable oils (flaxseed and chia seeds, hemp seeds, etc.) are sources of omega-3 in the inactive form ALA, which must be converted into DHA and EPA in the body to be beneficial.
The conversion process is very inefficient: only about 5% of ALA is converted 21,22. This is not very good.
Also, vegetable oils typically have a very high mass fraction of other omega-6 fatty acids, which are “competitors” of omega-3: a large amount of them in the diet disrupts the balance between these fatty acids, which ideally should be about 2:1 (omega-6 : omega-3).
In the diet of the average modern person, this ratio is 15-20:1.
All of this combined makes products based on vegetable oils not the best sources of omega-3. They can be taken, but one should not rely solely on them.
Flaxseed and other vegetable oils are NOT the best sources of omega-3, as the fatty acids they contain are in the inactive form ALA and, as a rule, they have quite a lot of omega-6.
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5 Algal Oil
Oils derived from marine algae (phytoplankton) are a source of active and beneficial forms of omega-3 EPA and DHA in the form of well-absorbed triglycerides.
In fish, omega-3 comes from phytoplankton, which serves as their food.
The concentration of omega-3 in the form of DHA in algal oil can even be higher than in fish oil.
Algae are also rich in iodine.
Algal oil as a source of omega-3 is a comparable alternative to fish oil for vegetarians and vegans 23,24.
Among the additional benefits are: resistance to oxidation, minimal levels of contamination with heavy metals (mercury) and other toxins due to their short lifespan.
Algal oil is the only plant source of omega-3 in active and health-beneficial forms of EPA and DHA, which are well-absorbed, resistant to oxidation, and suitable for vegetarians and vegans.
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Omega-3 Capsules
Omega-3 supplements most often reach the end consumer in the form of capsules, which are convenient to use as they accurately regulate the dose, have no taste or smell, and are easy to swallow.
The capsules are made from soft gelatin, and are coated with a special layer that prevents them from dissolving until they reach the small intestine.
In the case of fish oil capsules, this helps protect against the unpleasant side effect of burping with a fishy smell.
However, this careful protection has another side: if the fish oil inside the capsules spoils due to prolonged storage, for example, you will not smell anything. Therefore, it is useful to occasionally break one of the capsules to check for any unpleasant odor.
Omega-3 capsules mask the unpleasant taste of fish oil, are convenient to use, but at the same time make it impossible to assess the freshness of the fish oil inside by smell. Therefore, it is recommended to occasionally open one of the capsules.
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The Best Omega-3 Supplements in Capsules
Regular natural fish oil is one of the cheapest sources of omega-3.
However, it is important to remember that it has a relatively low concentration of beneficial forms of omega-3 DHA and EPA: only 30%. The remaining 70% consists of other types of fats with their inherent positive and negative properties.
The attempt to obtain the daily norm of omega-3 solely from fish oil will result in the consumption of excessive calories and a possible overdose of vitamin A, which is present in significant amounts.
Additionally, fish oil is unpleasant in taste and is not purified from heavy metals that accumulate in fish tissues (mercury).
Omega-3 supplements in capsules are purified from contaminants during the manufacturing process (though not always), they are concentrated in omega-3 and do not have an unpleasant taste (unless expired), as the fish oil is coated.
However, omega-3 in them often comes in the form of fatty acid esters, which are absorbed worse than in their natural form. The restoration from esters increases the cost of the supplement but retains all the benefits.
Omega-3 supplements in capsules based on krill oil and algae oil, unlike those based on fish oil, do not require industrial purification (which should affect the price downwards), as they have a very low level of contamination in their natural form, are very well absorbed, and contain active forms of omega-3 DHA and EPA.
Many nutritionists today call krill oil the best omega-3 supplement available on the market.
Many experts today consider krill oil to be the best omega-3 supplement
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You can purchase omega-3 in capsules from krill oil and fish oil at ru.iHerb.com. The iTested option on the left panel allows you to display supplements tested for quality in an independent laboratory.
Rating of the Best Omega-3
The information above about various types of omega-3 supplements is summarized in the table below.
In the last column “Rating,” there is a total score based on the sum of all parameters taken into account. The best omega-3 supplement is the one with the highest rating value.
| Omega-3 Rating in Capsules and Natural Products | |||||||
|---|---|---|---|---|---|---|---|
| Product/Preparation | Forms of Omega-3 | Types of Omega-3 | Bioavailability (‘-‘ poor, ‘+’ good, ‘++’ very good) | Usefulness of Omega-3 Type (‘-‘ low, ‘+’ high) | Purity from Contaminants (‘-‘ contaminated, ‘+’ purified) | Price (‘-‘ expensive, ‘+’ inexpensive) | Rating |
| Fish | free fatty acids, phospholipids, and triglycerides | DHA, EPA | + | + | – | + | 3 |
| Fish Oil | triglycerides | DHA, EPA | + | + | – | + | 3 |
| Omega-3 Capsules Based on Processed Fish Oil | fatty acid esters | DHA, EPA | – | + | + | + | 3 |
| Omega-3 Capsules Based on Recovered Fish Oil After Processing | triglycerides | DHA, EPA | + | + | + | – | 3 |
| Krill Oil | phospholipids | DHA, EPA | ++ | + | + | + | 5 |
| Flaxseed Oil | triglycerides | ALA | + | – | + | + | 3 |
| Microalgae Oil | triglycerides | DHA | + | + | + | + | 4 |
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Which Omega-3 Supplements to Choose: A Buying Guide
When purchasing omega-3 supplements, it is very important to read the label. Here’s what to pay attention to:
Type of Omega-3: It is very important that the capsules contain omega-3 in the active forms of DHA and EPA, which are beneficial for humans.
Omega-3 Dosage: Sometimes the packaging may prominently state that the fish oil content in a capsule is 1000 mg, while the back may state in small print the amount of omega-3 in the form of EPA and DHA – 320 mg.
Form of Omega-3: The highest degree of absorption is found in omega-3 supplements in the form of free fatty acids (designated: FFA, free fatty acids), triglycerides, and phospholipids; the lowest is in ethyl esters of omega-3 fatty acids (EE, ethyl esters).
Freshness: Omega-3 supplements in capsules spoil over time; this is manifested by an unpleasant smell when breaking open the capsules.
Check the expiration date and, if possible, smell the contents of the package: after the expiration date and especially with the appearance of an odor, omega-3 becomes less beneficial and can even be harmful to health.
Purity from Contaminants: today, many dietary supplements can be tested for quality and absence of contaminants in independent laboratories at the manufacturer’s request and receive a corresponding stamp on their packaging, confirming high quality.
One example is the GOED stamp on omega-3 supplement packaging: its presence confirms purity from heavy metals (mercury, lead).
When purchasing omega-3 supplements, it is important to pay attention to: types of omega-3 fatty acids, dosage, form, expiration date, and the presence of stamps confirming quality testing for the absence of toxins.
