Fish, liquid and algae oils compared by EPA+DHA dose, purity and price
Top picks
Sports Research
950 mg EPA+DHA in a single IFOS-certified softgel from wild Alaska pollock, at roughly a third of a dollar per day; the value benchmark for fish oil.
One lemon-flavored teaspoon delivers 1,300 mg EPA+DHA from Norwegian-processed fish oil, IFOS certified; the high-dose pick for people who hate capsules.
Nordic Naturals
1,100 mg EPA+DHA per two lemon-flavored softgels in triglyceride form, with lot-level purity testing; excellent tolerability, but pricier than IFOS-certified rivals.
The essentials
Omega-3 supplements supply the long-chain fatty acids EPA and DHA, which the body makes only in small amounts from the plant omega-3 ALA found in flax, chia and walnuts. Most products are concentrated fish oils; liquid oils, krill oil and algae oils (the main vegan option) deliver the same fatty acids in different formats. The number that matters is EPA plus DHA per serving, not the fish oil milligrams printed on the front: a typical 1,000 mg fish oil softgel provides only about 300 mg of EPA and DHA.
People who rarely eat oily fish, vegans and those advised by a clinician to raise their intake are the main candidates. The evidence is strongest for lowering triglycerides, and the American Heart Association suggests about 1 g/day of EPA plus DHA for people with existing coronary heart disease. For healthy adults, large trials such as VITAL found that 1 g/day did not reduce major cardiovascular events overall, although it was associated with fewer heart attacks. Omega-3s are generally well tolerated; the FDA considers up to 5 g/day of EPA and DHA from supplements safe, but anyone taking anticoagulants should check with a clinician first.
Every product
5 products
Sports Research
950 mg EPA+DHA in a single IFOS-certified softgel from wild Alaska pollock, at roughly a third of a dollar per day; the value benchmark for fish oil.
One lemon-flavored teaspoon delivers 1,300 mg EPA+DHA from Norwegian-processed fish oil, IFOS certified; the high-dose pick for people who hate capsules.
Nordic Naturals
1,100 mg EPA+DHA per two lemon-flavored softgels in triglyceride form, with lot-level purity testing; excellent tolerability, but pricier than IFOS-certified rivals.
Nordic Naturals
A plant-based omega-3 from microalgae with 195 mg EPA and 390 mg DHA per two softgels; a clean fish-free option, but you pay more per gram than for fish oil.
Nature Made
A USP Verified, very low-cost drugstore fish oil; two large softgels supply only 600 mg EPA+DHA, and the label does not split EPA from DHA.
Buying guide
The five things we look at first — and what they mean for you.
Front labels often advertise total fish oil (1,000 or 1,200 mg), but the active omega-3s are EPA and DHA, listed on the Supplement Facts panel. Standard oils contain about 30% EPA+DHA, while concentrates reach 75% or more, which means fewer softgels for the same dose. Be wary of labels that give only a combined figure or hide the split between EPA and DHA.
Fish oil can contain environmental contaminants and can oxidize over time. The IFOS program publishes lot-by-lot reports on potency, oxidation, heavy metals and PCBs, and USP Verified products have had identity, potency and manufacturing checked. A plain 'third-party tested' claim is better than nothing, but a named program with public results lets you check the bottle you actually bought.
Softgels are convenient; concentrated one-a-day softgels help people who dislike swallowing several pills. Liquids deliver the most EPA+DHA per serving and are easy to dose, but need refrigeration and should be finished within the time stated on the label. Gummies are pleasant but usually supply far less EPA and DHA per serving, so read the panel closely.
Price per bottle is misleading because potency varies so much. Divide the price by the number of servings, then by the grams of EPA+DHA per serving. In our reviews this ranged from roughly $0.35 per gram for value fish oils to more than $1 per gram for algae oil. Premium branding does not always mean a higher dose.
Fish oils come from anchovy, sardine, mackerel, pollock and other species, and sustainability labels such as MSC or Friend of the Sea indicate certified fisheries. Softgel shells may be bovine, porcine or fish gelatin, which matters for religious and dietary needs. Anyone with a fish allergy, and vegans, should choose an algae-based product instead.
Head to head
Ingredients
Video reviews
Key sources
Learn
Ignore the "1,000 mg fish oil" headline. Learn to read EPA + DHA per serving, choose the right form, spot oxidized oil, and dose safely for your goal.
Nutrition Reviews Editorial Team · Sep 28, 2026
Ashwagandha has real trials for stress and sleep, rare but serious liver risks and growing regulatory scrutiny. What extract names mean and which doses were studied.
Nutrition Reviews Editorial Team · Sep 28, 2026
Collagen has dozens of trials behind it, but much of the research is industry-funded. What holds up for skin, joints and hair, plus the doses studies used.
Nutrition Reviews Editorial Team · Sep 28, 2026
Minimum score
