The Ultimate Omega-3 Buying Guide

Omega-3 fatty acids are among the most well-researched supplements available. The benefits span cardiovascular health, cognitive function, mood regulation, and inflammation control. But the supplement aisle offers dozens of options — here's how to choose wisely.

EPA vs. DHA: Which Matters More?

EPA (eicosapentaenoic acid) is the anti-inflammatory powerhouse — great for mood, joint pain, and heart health. DHA (docosahexaenoic acid) is crucial for brain structure and cognitive function. Ideally, your supplement provides both in meaningful doses.

Form Matters: Triglyceride vs. Ethyl Ester

Triglyceride (TG) form is how omega-3s naturally occur in fish and has 70% better absorption than ethyl ester (EE) form. EE is cheaper to produce but requires fat for absorption. Always check the label — quality brands use TG form.

Purity & Sustainability

Look for IFOS (International Fish Oil Standards) certification for purity. Wild-caught, small fish (anchovies, sardines) accumulate fewer toxins. For vegans, algae-derived DHA is an excellent alternative.

Our Recommendations

We tested 15 popular fish oil supplements for purity, potency, and value. Here are our top picks.