Omega-3 fatty acids have been in the headlines numerous times in recent years, with fish oil being one of the most discussed and debated supplements in the world. These headlines have touted the health benefits of omega-3s as well as the cautions related to fish oil information, purity, rancidity, and potency, making it important to understand how to choose the best fish oil supplements.
To further complicate things for consumers, other fish oil supplements have arrived on the market with claims of superiority over fish oil, such as krill oil. This article aims to highlight the health benefits of omega-3 fatty acids and evaluate the food and best fish oil supplement sources.
In addition, a checklist is provided on how to select high-quality fish oil and marine oil supplements. An infographic is included at the end of the article which will enable you to select the best fish oil or other marine oil supplements in supporting your specific needs.
The Health Benefits of Omega-3 Fatty Acids
Omega-3 fatty acids are deemed essential since they are needed to sustain health. In modern society, the ideal proportion of omega-3 and omega-6 has fallen out of balance – from close to 1:1 in hunter-gatherer era to the omega 6 dominated present at 1:20 (1).
Having too much omega-6 in the body and too little omega-3 leads to many diseases including cardiovascular, autoimmune, inflammatory, neurological, among others (2). There are three (3) main types of omega-3 PUFAs important for human physiology.
- EPA (Eicosapentaenoic Acid) typically found in fatty fish, seafood, roe and algae;
- DHA (Docosahexaenoic Acid) mostly found in fatty fish, seafood, roe and algae;
- ALA (Alpha-Linolenic Acid) typically found in fatty plant foods including, but not limited, hemp hearts, walnuts, chia seeds, and flax.
Genetics and Omega-3 Requirements
ALA is a form of omega-3 but is not efficiently converted to EPA and DHA in the body (5). Polymorphisms in the FADS2 gene can further reduce the efficiency of this conversion. Nutrition Genome analysis can determine if such polymorphisms are present in your genetic code and provide guidance on how to improve gene function.
Understanding What Makes the Best Fish Oil: Processing, Purity and Quality Control
All marine oils are processed to some extent. Processed fish oil is the most refined and processed, whole crude fish oil being the least, with the others somewhere between those on the processing spectrum. Processing and refinement will also vary by the supplement.
Consumers should request information on processing if the supplier does not automatically disclose such information on their web page or product label. Below is a summary of common processing steps that take place after the extraction of the crude marine oil:
- Deodorization: An evaporator is used to remove free fatty acids and contaminants from the crude oil;
- Ethylation: This process uses a dilute acid to create ethyl esters;
- Distillation: Distillation removes shorter chain ethyl esters and saturated fatty acids with the use of heat and a vacuum. Distillation can be continued to concentrate EPA & DHA content;
- Cold Filtration: Low temperature is used to precipitate compounds out of the oil. Once they are solid they can then be filtered for exclusion;
- Glycerolysis: An enzyme, acid or base catalyst is used with glycerol to reform ethyl esters into triglycerides. This step is not completed if products are to be sold as ethyl esters;
- Molecular Distillation: Like deodorization, this process removes remaining glycerol or fatty acids not utilized in the triglyceride reforming step;
- Clay Filtering: A step to eliminate very small pollutants;
- Blending: The subsequent oil is mixed with substances, like antioxidants, to improve stability and protect against oxidation. Common additives include vitamin E, rosemary oil, oregano oil and astaxanthin. Other marine oil may be blended in at this stage to modify the EPA/DHA concentrations or fatty acid profile (12) (13) (14).
The Importance of Quality Control of the Best Fish Oil
Marine oil quality has been improving in recent years due to negative publicity catalyzing producers to improve products and by increased consumer demand and awareness. Nevertheless, consumers still need to understand two factors that affect purity: contamination and oxidation.
Contamination includes heavy metal contamination (lead, mercury, PCBs, etc.) and pesticide residues. Oxidation refers to the oxidation (degradation) of fatty acids and oxidation of other non-fatty acid compounds in the oil.
As mentioned above, most manufacturers add in a variety of antioxidants to raw and finished products to minimize oxidation. Manufacturers also use low temperatures and low light conditions to reduce oxidation during processing. Moreover, some capsules may utilize nitrogen to prevent oxidation in the final product and extend shelf-life.
Many reputable organizations are in now in place to provide guidance, testing and quality control of marine oils. Consumers should seek verification from producers that their products are staying below established contamination thresholds and do not exceed standards for oxidation.
A Certificate of Analysis (COA) should be requested. A COA is an analysis completed by an independent (third party) lab to measure the ingredients in a product and confirm whether it meets producer claims. The COA will list the composition of fatty acids, include levels of toxins / contaminates and should provide oxidation values.
What are the “other ingredients” in Fish Oil?
In addition to displaying the marine oil ingredients, most marine oil supplement labels will have “other ingredients” listed, which are usually associated with the material that encases the oil, coatings, and compounds added for stability, such as antioxidants.
These should also be scrutinized for additives, fillers, and compounds that may be detrimental to human health or may not be congruent with your beliefs or ideologies. More specifically, these other ingredients may have implications related to kosher, GMO status, gluten, vegan/vegetarian, allergens or glutamate sensitivity (e.g. carrageenan).
Fish and other marine oils are typically delivered within capsules or soft gels. Since capsules mask the taste and odor of the product, it may be beneficial to open one on occasion to determine if any off-flavors or smells are present.
The capsules are frequently made from gelatin, and some manufacturers also use enteric coatings to keep the capsule from dissolving completely in the stomach and instead the contents are released in the small intestine.
Enteric coatings may reduce the possibility of a fishy repeat but there have been limited studies supporting the claim that absorption is actually increased via this delayed delivery method.
Two potential concerns related to enteric coatings with marine oil products are the potential to reduce absorption/bioavailability and the ingestion of synthetic compounds used in the coating. These issues will vary according to the specific product so do your homework before purchasing.
How to Choose the Best Fish Oil to Take
- Define your health objective first (e.g. Inflammation, brain health, etc.) and select product accordingly (Table 1 and the infographic )
- Choose wild (if possible)
- Lower on the food chain the better
- Choose sustainable sources – MSC certification; Friends of the Sea
- Look for quality control verification e.g. GMP, FHL guide, US/EUP compliance
- Request a COA
- Identify or request further purity and potency verification (3rd party testing) e.g. NSF certification, IFOS certification, isura certification
- Study label details; the label should quantify all compounds in the product (not just “Total Fat”), including antioxidants and Table 1 and the infographic
- Identify other non-fatty acids (other) ingredients in the product including the capsule to ensure purity and that there are no conflicts with your health objectives or ideologies
- Choose the highest quality, lowest cost product; quality should be sought over cost, if possible; if the cost is high, it may be more beneficial to reduce dosage to make it affordable versus consuming a greater quantity of lesser quality fish oil
- Generally speaking, processed fish oil will offer the lowest cost supplement source of EPA/DHA
Best Fish Oil
1. Nordic Naturals Ultimate Omega
Nordic Naturals has one of the best reputations on the market for sourcing and purity.
2. Nordic Naturals Prenatal DHA
This is one of the best choices for a prenatal fish oil providing 480mg of DHA.
Best Phospholipid Fish Oil
1. Primitive Scientific Nordic Pure Fish Roe Oil Complex
After doing extensive research on the APOE gene, one revelation is that people who have the e4 allele do not benefit from regular fish oil like those without the e4 allele. They require a phospholipid carrier (found naturally in fish but not fish oil) for successful delivery into the brain. This isn’t to say that only people with the e4 allele will benefit, everyone will. But people with the e4 should especially seek this type of fish oil supplement.
This fish oil supplement combines fish roe and fish oil supplement, providing a superior delivery system more in tune with how omega-3’s are packaged in fish and absorbed by the body. I’ve always had issues with the fishy aftertaste and burps, and this is the first fish oil supplement that hasn’t caused that. The addition of vanilla to the capsule was a great idea as well, making it very easy for anyone to take. This is my new staple fish oil product.
2. Sports Research Total Omega-3
This is an interesting formulation that combines Alaskan pollack, wild sockeye salmon, Antarctic krill oil, calanus oil, and astaxanthin. It gives a total of 565mg of EPA, 255mg of DHA, 240mg of phospholipids, and 380mcg of astaxanthin.
3. Nordic Naturals Phospholipids
This product also combines fish oil and herring roe for increased absorption and transport to the brain with phospholipids, but with a lower DHA count compared to Primitive Scientific.
Best Vegan Algae Oil
Vegan EPA and DHA products use algae instead of fish.
1. Nordic Naturals Algae Omega
Nordic Naturals contains 195mg of EPA and 390mg of DHA.
2. Garden of Life Algae Omega-3
Garden of Life contains 500mg of DHA with 1.5mg of astaxanthin.
Best Cod Liver Oil
1. Rosita Cod Liver Oil and Virgin Cod Liver Oil by Nutrapro International
Based on our research, Rosita and Virgin Cod Liver Oil by Nutrapro are the two best cod liver oils available. Rosita comes in both a liquid and capsules, but the capsules have lower vitamin A, D, and omegas.
Best Wild Salmon Oil
1. Polar Power Wild Salmon Oil
North American Herb and Spice delivers an unadulterated wild salmon oil with naturally occurring vitamins A, D, and astaxanthin.
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Hi Alex,
I’m always impressed by your fabulous reports and wealth information.
I’m trying to conceive (TTC) and want to find the best source of omega 3-6-9 oil for me. I found the 7-sources oil by Flora (https://www.florahealth.com/us/products/7-sources/) which is plant-based (I avoid fish). What do you think of this product?
I’m not familiar with their ingredients such as: tocopherols and ascorbyl palmitate. Are those ingredients natural and safe?
Hi Alex,
My computer turned off while I was submitting my message,. Let me know if you got my message asking you about the 7 sources oil by Flora.
Thanks
Hi Andy,
The issue with flaxseed oil is that it goes rancid quickly, and I dislike oils like sunflower seed oil because omega-6’s are plentiful in the diet (often too high), and the omega-3’s are often too low in comparison. If you avoid fish, I would recommend using a straight algae omega like the one from Nordic Naturals.
Alex,
Thank you very much. I ahve great news, I just found out Im pregnant ?
I havent taken DHA/EPA/GLA and Im looking for an algae omega oil with the required amount that it is liquid. Do you know any? I checked Nordic Naturals and I couldnt find a liquid option. I avoid capsules because they are made from fermented soy or wood pulp in general. Your suggestion would be appreciated.
Thanks a lot
Hi Andy,
Congratulations!! I have only seen the algae omega oil in capsules. If you find one in liquid, please let me know.
Hello Alex,
I have been researching. I found some algae source but the problem is the dosage. I think I’ll have to get two (one for epa and another for dha). So far this is a good source of DHA: Ora – Nothing Fishy Here Plant-Based Omega-3 Spray Pineapple & Citrus Burst – 2 oz.
600 mg DHA
Hi Andy – while most likely not as cost effective, Nordic Naturals makes a Baby’s DHA Vegetarian 1 fluid OZ with dropper.
The softgel capsule version Alex spoke of does not contain fermented soy or wood pulp. In case you want to reconsider, the softgel capsule ingredients are modified cornstarch, glycerin, carrageenan, sorbitol, water and carob colour.
I also saw that Ascenta makes two products:
NutraVege (200 EPA/ 300 DHA per tsp); and
NutraVege2x (400 EPA/600 DHA per tsp).
They are in liquid form and use algae oil. Here are the ingredients for the extra strength version:
Algal oil (Schizochytrium spp.), sunflower oil, natural flavours, green tea extract, rosemary extract, tocopherols (derived from non-GMO soy), ascorbyl palmitate, monk fruit extract.
Marty
Thank you very much. This looks the good one, which includes epa + dha. Thank you very much.
Hi Alex,
Id like to know if you think its okay to take the Nordic Naturals Baby’s DHA (vegetarian/liquid) EPA = 350 and DHA = 485.
https://www.nordicnaturals.com/en/Products/Product_Details/514/?ProdID=1541
My concern is that it is for babies and Im not sure if it is ok for me to take.
Thanks a lot
Thanks Alex
I guess I found the best option for me. They say that 5 ml is equal to 485 DHA and 350 EPA. Do you think this is enough for pregnant woman to take, please? Here it the kid dosage they provided at the website
Body Weight Dose
5–10 lb 1.0 mL
11–20 lb 2.0 mL
21–25 lb 3.0 mL
26–30 lb 4.0 mL
31–35 lb 5.0 mL
As always Im grateful to your support
Hi Andy,
Yes, I think that is a good amount for pregnancy. It seems a little high to me for a child that weighs 31-35lbs.
Hi Alex!
I know you may not be able to answer this, but is there a list of the top rated supplement providers you would recommend? I would like to find a single supplier that can provide quality supplements like fish oil and several others I currently take.
Thank you for the informative articles!
-Tim
Hi Tim,
Yes, it is pretty difficult to find one company that does everything you want. I would say Thorne Research is as close as you are going to get depending on what type of supplements you are looking for. North American Herb and Spice is another great company if you want food-based supplements. Their wild salmon oil is my favorite fish oil.
Has any of the recent FUD regarding fish oil changed your opinion on dosages?
Fatty liver and prostrate cancer are the two items I have in mind
https://www.scotsman.com/news/eating-too-much-fish-oil-linked-to-liver-disease-1-4679137
https://www.drweil.com/health-wellness/health-centers/men/does-fish-oil-cause-prostate-cancer/
https://www.harvardprostateknowledge.org/high-intake-of-omega-3-fats-linked-to-increased-prostate-cancer-risk
Does this mean coastal communities like Japan are rampant with fatty liver and prostate cancer? Maybe care should be taken to include antioxidants with fish oil supplementation, hard to know based on these articles.
Hi James;
Thank you for bringing this to our attention. It is important that we consider all evidence when formulating recommendations related to such on The Health Beat.
My thoughts on the matter are as follows:
• Correlation vs. causality: other diet and life-style factors influence both of these implications; it would be very difficult to isolate fish oil as the cause especially when researchers are investigating other compounds; correlation may be the key-word to remember for now since there may only be a link (or not);
• Quality over quantity: oxidation and contamination of fish oil are very important determinants in the efficacy of fish oil; the majority of studies (scientific evidence) contradict the negative findings in these small studies; as we discuss in other articles on this site, high doses of any isolated compound may be detrimental in the long-term;
• Quality of data, and replication of findings: This was conducted in rats and not humans; quality of fish oil is not clear nor the form and I could not find the actual dose; purportedly the group that published the prostate connection may have presented some questionable data in the past;
• Genetic differences in individuals: individuals vary in their response to different fats, their ability to metabolism and shuttle fat throughout the body and in the liver’s susceptibility to fatty liver diseases; the same goes for tumour suppression; thus I deem it a bit early to generalize based on these small and unique studies;
• Varying health of individuals: it is not clear on how the results would be if the liver or prostates investigated were not susceptible or compromised, in other words, in healthy subjects; moreover, the macro level diet plays an important role in fat metabolism as well as the individual’s glucose tolerance and insulin sensitivity;
• Complimentary cofactors: choline is one of the most important dietary compounds in preventing fatty liver disease (even by alcohol), consuming products with this co-factor would aid in mitigating risk (if risks are valid); natural vitamin E and selenium in particular also offer cellular protection and may be prostate protective; astaxanthin is also showing promise as a cancer protective antioxidant (carotenoid); squalene which is also in olive oil has been shown to have anti-cancer properties; fatty whole fish, fish livers and many whole-food fish oils contain these compounds.
We believe that the recommendations within the article are in-line with the majority of the scientific evidence available, and are very conservative in nature. These same recommendations may greatly mitigate any risk associated with fish oil consumption, should these studies be validated, since they directly address the issues presented in the noted studies:
• Do not take great quantities
• Make sure not rancid
• Ensure high level of purity
• Consume with co-factors (astaxanthin, choline etc.)
• Focus on whole food varieties if possible
• Choose wild
For the time being it is important to monitor the research to see if these findings can be replicated. Until then, I believe it to be unwise to generalize these concerns in place of the entire body of scientific evidence on the topic.
Thanks for the information. I contacted LEF and they are still recommending 4g of their super omega. I have high triglycerides and was taking this amount at dr recommendation as well. Supposedly brain DHA reaches saturation around 1000mg is another reason. – https://www.intelligentlabs.org/fish-oil-dosage-much-omega-3-take/
I havent read the choline angle, most manufacturers are stressing antioxidants – http://atlaspersonalwellness.com/omega-3-supplements.php
Do you think it is necessary to take the choline with the fish oil, or just as long as you get it sometime during the day?
The antioxidant argument has me wondering if I should switch from Carsons fish oil to LEFs super omega capsules. – http://www.lifeextension.com/Vitamins-Supplements/item01982/Super-Omega-3-EPA-DHA-with-Sesame-Lignans-Olive-Extract
Hi James;
I do not think it is necessary to take choline at the same time as marine oil consumption, but it only benefits the response. This article discusses recommended choline intake amounts:
https://thehealthbeat.com/best-worst-multi-vitamins-athletes/
Antioxidants should definitely assist in addressing your concerns.
Note that we do have some concerns with that product, as discussed above in the comments. You may also want to consider herring roe oil-based products:
https://thehealthbeat.com/product/k-Whole+Earth+%26+Sea+-+Herring+Gold+500mg%2C+100%25+Sustainably+Harvested%2C+60+Soft+Gels/CA/swanhealcen0a-20/
They contain choline and astaxanthin. Their Cogni-Hi-Q product has higher levels of DHA if that is preferred.
Hi Alex,
I am so happy to have found your site. My friend asked me if I could help her find a good multi for her teenage son who dislikes most vegetables, and I did suggest the NATURELO Teen Multi to her.
As for myself, I was taking a lot of supplements in capsule form (The Synergy Company. Organic India, Dr. Axe Ancient Nutrition) and was getting tired of swallowing all those. Have you heard of a powder multi (AM and PM) named Nutreince by Calton Nutrition?
Thank you for your reply!
Anne-Rose
Hi Anne-Rose,
I’m happy you find the site as well! The capsules required to take can definitely get out of control sometimes.
I took a look at Nutreince by Calton Nutrition, and from what I can see, it looks like a solid powdered formula. If you are choosing any of the flavored options, I would get some clarity on what is used for the natural flavors because those can sometimes contain MSG.
Recently discovered your website while searching for vitamins for seniors. Thx for your research. I note, however, that in this article on fish oils, you didn’t include Wiley’s Finest which I ordered today from Amazon. Any reason why?
I’m also curious about calcium supplement recommendations. Do you have a link to your possible research on calcium?
Hi Juju,
Wiley’s Finest is also an excellent product. I have recommended that product before on other articles. There are definitely other fish oil products that could be added to this article, but we tried to keep it simple.
Yes, here is a link to our calcium article: The Best Calcium, Magnesium, Vitamin D and K2 Supplements.
Fast response! Thanks so much Alex.
Thanks for the info. Many sites seem to get paid from the brands they are reviewing. Appreciate a neutral 3rd party! Any opinion on Solgar Wild Alaskan Full Spectrum™ Omega Softgels?
Hi Matt,
We have worked hard to keep it that way! Thank you for acknowledging that fact. In regards to Solgar’s Wild Alaskan product – or any wild salmon oil products – you want to see if there is naturally occurring vitamin A and D. That is the bonus of buying wild salmon oil over other fish oil products. If there is no vitamin A or D, or they are added back in, it is not a product we recommend due to being overprocessed. The same is true of cod liver oil products.
Hi Alex! Can’t thank you enough for the amazing information!
Just wondering whether you have heard of an Australian fish oil product called Ethical nutrients Omegazorb high strength fish oil. I used to use Nordic Naturals but switched to this one as it’s easier for me to get it. ?Its really high strength so you just need a little. Felt like this product works after I tried. Wonder what you think!
https://www.ethicalnutrients.com.au/products/omegazorb/ethical-nutrients-omegazorb-high-strength-omega-3-fresh-mint-170ml
Hi Nazreen,
You are welcome and thank you for saying so! I haven’t heard of it but I just reviewed it. Looks like a solid product!
Alex,
Great stuff! I love your reviews. Here’s a question for you: overall, how would you summarize the differences or pros/cons between high quality Fish Oil vs. high quality Krill Oil?
Hi Alex;
Thanks for the awesome feedback; we appreciate it!
Before choosing any marine oil, you should first determine your health objective. Below is a quick summary as your requested:
Fish oil, generally speaking, is the most concentrated supplement source of EPA and DHA. Consequently, it is usually the most affordable source of EPA and DHA for a given serving size. Due to advanced processing it can also be exceptional pure and void of contaminants. The downside to processing is that greater care needs to be taken to ensure rancidity and oxidation does not result. In addition, processed fish oil tends to be void of valuable natural vitamins and co-factors.
Krill oil contains a notable amount of EPA and DHA in phospholipid form (while fish oil is almost entirely in triglyceride form). Phospholipids have been shown to better improve the metabolic profile in obese mice when compared to triglycerides. Furthermore, EPA and DHA have increased uptake in human tissues when in phospholipid form. Krill oil may also naturally contain co-factors such as astaxanthin and choline. Choline is an essential nutrient to humans; necessary for proper liver function, neurotransmitter activity, and memory and brain development. Astaxanthin is a powerful antioxidant carotenoid that governs free radical activity, and has been shown to support joint, DNA, brain, cardiovascular, immune, and mitochondrial health. Relatively speaking, Krill oil is more expensive than fish oil for a given serving size and krill has lower concentrations of EPA and DHA than fish oils; further increasing the cost per mg of EPA/DHA.
Hi Alex,
Thanks for the detailed explanation!
Which one would you recommend for toddlers 2 and 4 years – cod liver or krill or any other fish oil ?
Thanks, !
Hi Sushma,
I think cod liver oil is a good fit.
How do you feel about Shacklee’s Omega Guard vs Ultimate Omega. Comparable?
Also doesn’t Omega Guard have fish and plant oils combined?
Tks
Hi MdMc,
I would say comparable in quality, but Ultimate Omega is higher in both EPA and DHA for the same capsule dose. No, OmegaGaurd is just fish oil.
Hello Alex,
I was wondering if you had any reccomendations for Herring Roe Oil that has a good purity rating. I also wanted to be able to purchase it in the US. What do you think?
Thanks!
Joe
Hi Joe,
Yes, Nordic Naturals does solid testing on their products. They have one called Omega-3 Phospholipids that use Herring Roe extract. This is the one I have been recommending.
Hi Alex,
My son has issues with acne and I have been reading that cod liver oil with additional zinc is a good combo. But would I need to get him extra vitamin E? Also, if I chose to give him a Naturelo 1 a day multi to cover basics, would this be putting him over the limit of zinc/copper ratio? I’m very careful about copper having gotten myself into trouble supplementing without knowledge of how things work together for good and bad. I cook breakfast for us every morning and we each eat two eggs every morning, is that enough for all our B’s and choline? What are fermented drinks for B’s and are they a good choice? Sorry, going through all your articles, just found you and I’m asking everything can think of. 😉
Hi Christa,
Vitamin A and zinc are a good combo for acne. The vitamin E provided from a multivitamin is enough. You want to keep about a 12:1 ratio of zinc to copper. Copper is very easy to obtain in the diet, so the way people get in trouble is when they are taking high doses of isolated zinc (typically over 40mg) over time. If you used the Jarrow Zinc Balance – for example – this combined with the Naturelo One a Day would give a 25mg of zinc to 1.5mg of copper, which is close to the ratio and would balance out with dietary foods.
The total recommended about of choline per day is 550mg. One egg contains about 115mg of choline. The next highest levels are in meat including pork (125mg per 4 oz), beef chuck (86mg per 3.5 oz), caviar (1 tablespoon 80mg), chicken thighs (52mg per 3.5 oz,), pistachios (51mg per 3.5 oz), 1 cup of cauliflower (48mg), almonds (40mg per 3.5 oz) and peanut butter (20mg per 2 oz.). Including foods high in betaine like beets, spinach and grains lower the total choline requirements.
In regards to B-vitamins, this really depends on the B-vitamin because it ranges quite a bit depending on the food. Fermented drinks that still have the yeast (unfiltered) like some kombuchas are good sources of Bs. I created a list of how to locate which foods to choose based on the highest levels of each vitamin and mineral here.
Hello Alex!
I was wondering how much Omega-3’s were in the Nordic Naturals “Omega-3 Phospholipids”. It states that there is 350mg of phospholipids in the oil. It says these phospholipids are derived from herring roe “extract”. What does extract mean? Nordic Naturals says there is 500mg of Omega-3’s in the oil. Is there extra Omega-3’s in the phospholipids? Are you getting 850mg of Omega-3’s? Or rather are the phospholipids intended to bind to the Omega-3’s in your body so that they become more bioavailable? What happens to the triglycerides that are bound to the Omega-3’s? Does it just get discarded in your body if the phospholipids bind to the Omega-3’s? Sorry so many questions, but I am seriously confused.
Thank you!
Hi Jeff,
All good questions. You can read about herring roe extract here.
You are getting 390mg of EPA and DHA total, then 110mg of the other spectrum of omega-3s for a total of 500mg. I believe this is counting the amount in herring roe extract as well. The phospholipids increase the efficiency rate and absorption levels of both DHA and phosphatidylcholine in the brain. Combining phospholipids and omega-3’s especially are important for those with the APOE e4 allele. You can read about that here.
Just like certain types of food, fish oil in the triglyceride form gets broken down into a monoglyceride and two fatty acids (a triglyceride is a glycerol backbone with 3 fatty acids attached) where the fatty acids get packaged in the liver and put into circulation.
Let me know if that clears it up!
Hi Alex,
Recently discovered your website and I’m absolutely loving the information! Anyway if I’m not going to be tested for the APOE e4 allele would it still be the better and safer option to go with the “Nordic Naturals Phospholipids” over the “Ultimate Omega”? Also the dosage for the phospholipid one seems a little low only 500mg of omega 3s a day, is this enough or should I increase the dose?
Thank you!
Hi Thomas,
Glad to hear you are loving the information! If the main focus for omega-3 supplementation is cognitive health, I would choose the phospholipid form of fish oil. While the omega-3 dosage is lower, the absorption and utilization in the brain is going to be higher compared to regular fish oil. So you do not need to increase the dose.
Thanks for the response! One more question if you don’t mind. My main goal with omega 3 supplementation is just overall health would that make the “Ultimate Omega” a better choice over “Nordic Naturals Phospholipids”?
Hi Thomas,
Yes, regular fish oil like Ultimate Omega has evidence behind it for improving general health. As of now, I think whether or not the phospholipid fish oil is better really comes down to what you are targeting and potentially your APOE genotype.
Hi Alex! Any thoughts on the Carlson – Cod Liver Oil Gems, Super 1000 mg ?
https://www.amazon.com/Carlson-Liver-Gems-Super-Omega-3s/dp/B001LF39PG?th=1
thank you once again for another great article!
Hey Stel,
Of course! Happy to hear you are finding more helpful articles. When it comes to cod liver oil, the reason you want an unrefined product is that you are getting the natural ratios of vitamin A, D and the omega-3’s. For example, the Rosita cod liver oil has 1,100 mcg of vitamin A, 9mcg of vitamin D, 605mg of DHA, and 443mg of EPA per 1 teaspoon. The Carlson Cod Liver Oil product has been refined and put back together with added retinyl palmitate and cholecalciferol for a total of 600mcg of vitamin A, 10mcg of vitamin D and only 100mg of DHA and 80mg of EPA for the 1 capsule serving. So you are getting much lower levels of the omega-3s. If you are increasing the dosage to try and match the omega-3s in 1 tsp of natural cod liver oil, you would need 6 capsules to match the DHA. You would end up getting 3,600mcg of vitamin A (above the upper tolerable limit of 3,000mcg per day without factoring in your diet).
Hi Alex,
Much appreciate the advice and education.
Thoughts on new Paleovalley fish roe, particularly in regards to presence of APOE e4 allele and general cognitive benefits. Recommended as stand alone supplement or in conjunction with other Omega 3 supplements?
Hi Erik,
I tested on the PaleoValley fish roe last month. I think fish roe is an excellent addition, especially for APOE-e4. The problem I had with the supplement form was that for 6 capsules, the average values contained:
118.8 mg DHA
42.48 mg EPA
14.76 mg DPA
741.96 mg Total FA
I had a really hard time doing 6 capsules a day, and the amounts of EFA are low. I also got fish burps with it.
I wonder if Primitive Scientific has sponsored the author of these articles about supplements, or somehow collaborates with him. I mean, it’s a small company with some items “just launched in 2023” without third-party certifications, without a strong customers’ feedback, with some products often out of stock… I like their labels, but should we trust them?
Hi Alexis,
Primitive Scientific does not sponsor any articles. Like many supplement companies over the last ten years, I have provided consultation services to improve their formulations and provide a criteria for superior formulations. Not all companies follow these recommendations due to higher costs. Some of these companies started as small and grew to become large companies. Others are already large and have changed their formulations based on my feedback. Primitive Scientific has been unique in that they have been willing to spend more on all their ingredients to make the formulas the best, as well as take on the higher costs of additional testing that isn’t required (I viewed their results that tested to be exceeding low in heavy metals, aflatoxin B1, B2, G1, G2, ochratoxin A, pesticide residue and glyphosate on their multivitamins). You can reach out to them directly for 3rd party testing as well as testing for the new fish oil product that was just launched last month.
Hello Alex,
What do you think of Nordic Naturals Prenatal DHA? I am trying to find a fish oil supplement for my wife who is pregnant. While she does like Salmon she sometimes cannot eat it so I am trying to find something to supplement those times. If there is one you suggest more for pregnancy let me know. Thanks!
Hi Jon,
Yes, that is one of my top recommendations. Great product.
Hi Alex,
Once again, great article and very useful information! I was hoping you could help me with my question if you find some time.
I was thinking of using the Nordic naturals cod liver oil or the Rosita oil for my toddlers ages 2 and 5 but I am concerned about the vitamin A levels in the CLO.
I try to give them salmon once a week but my 2 year old is super picky and I was thinking of a supplement.
Do you have any suggestions ?
I was looking into this but this doesn’t have any dosage for kids.
https://www.amazon.ca/Nordic-Naturals-Omega-3-Liquid-Cognition/dp/B01J4EZU2A/ref=mp_s_a_1_3?crid=S2NEVDBOA3FB&keywords=Nordic+Naturals+Omega-3+Liquid&qid=1691412726&sprefix=nordic+naturals+omega-3+liquid+%2Caps%2C255&sr=8-3
Thanks !
Sushma
The reason I am concerned is I give hiya multivitamin which already has vitamin A in it.
Hi Sushma,
Thanks! For children over 1-3, the RDI is set at 300mcg of vitamin A, and for over 4 at 900 mcg.
Hiya uses 54% retinyl palmitate, which comes out to 194mcg. Beta carotene is converted to vitamin A in different rates based on genetics, but is fairly low overall.
Rosita provides dosing instructions for infants and children on their main product page. For Rosita, 1/2 tsp would be 550mg vitamin A, 352mg DHA, and 220mg of EPA. 1/4 tsp would be 275mcg of vitamin A, 151mg DHA and 110mg EPA.
Either dose is fine or your 5 year old, but even the 1/4 dose goes over the recommended 300mcg dose for the 2 year old with Hiya. The same issue will occur with the Nordic Naturals product you listed. I would consider Carlson’s Kid’s Fish Oil as a clean omega source without vitamin A until the 2 year old turns 4.
Hi Alex! Thank you for the great information! Do you know what the best ratio of DHA to EPA is for people with reduced kidney function? My husband had kidney cancer and lost one of his kidneys. I appreciate your help. Thank you!
Hi Catherine,
That is an excellent question. I’m not aware of any literature that has explored that topic. Did your nephrologist have any research?
Hi Alex,
I did find some information in this article https://inkidney.com/omega-3-fatty-acids-in-kidney-disease/. It states the following: “EPA, renowned for its superior anti-inflammatory properties, is particularly beneficial. A daily intake of 2.5-3 grams of EPA has been demonstrated to significantly slow the progression of chronic kidney disease.”
I also found this article, which is specific to IgA nephropathy: https://kidneyhealth.ca/wp/wp-content/uploads/fish-oil.pdf. It states, “We recommend that you take a total of 1000-1200 mg DHA and 1800-2000 mg EPA.
I may need to do a little more digging, but thought I would pass this on. Thank you so much!
Hi Catherine,
Thank you for the links! It looks like based on the current information, EPA is more important than DHA, and the ratio appears to be 2:1 EPA/DHA. My question was mainly if the dose and ratio changes based on losing one kidney. That is the question I would ask your nephrologist and see if you would follow the same guidelines.
Hi Alex,
I’m a health coach and I’m so grateful for the excellent source of information that your website provides.
I was wondering if you heard about Adapt Naturals Supplements founded by Chris Kresser?
I’m an ambassador there, I truly believe in their products, but hearing your opinion would be very helpful as well.
In regards to fish oil, I’m curious about your opinion on their Omega-3+ (fish oil from anchovy, Novasol Curcumin, and ThymoQiun (black seed oil).
Thank you,
Naya
Naya
Hi Suiunay,
I’m happy to hear the site has been a great resource! Yes, I am familiar with Adapt Naturals and my opinions are typically reserved based on the supplement. For example, I think the Omega-3 product is an excellent formulation for inflammation. It’s on my list to update as a recommendation.
The mushroom blends do not use hot water or alcohol extractions. All of the research showing medicinal mushroom benefits are done using hot water or alcohol extracts. They are also grown on sorghum. Certain medicinal mushrooms should be grown on wood, like reishi, turkey tail and chaga because many of the beneficial compounds in these mushrooms are concentrated from the wood. Chaga has the most benefits if it is wild-crafted, due to the transfer of betulinic acid from birch trees.
Hi Suiunay,
I need to edit my comment regarding the mushroom products. Their original myco product did not use extracts and I spoke to the company about it. It looks like they changed their formulation to extracts.
Hi Alex,
Which fish oil do you recommend for high cholesterol? Would Rosita or Nordic be better or should I look for Krill oil?
Thanks !
Hi Sushma,
Fish oil can help shift from small/dense/oxidized LDL particle distribution to large buoyant LDL. There was a double-blind placebo study showing that fish oil decreased triglycerides, but increased LDL. So if your goal is to mainly lower triglycerides, fish oil can be helpful. If you are trying to lower LDL, there are better strategies. I updated an article I wrote on cholesterol here: How to Lower Cholesterol Naturally
To answer your question more directly, fish oil with phospholipids like the Primitive Scientific Nordic Fish + Roe Oil is going to be more effective than regular fish oil.
Hi Alex,
I’ve recently started using Nordic Naturals cod liver oil (after you’ve addressed my questions on omega-3 on the prenatal supplements page). I’m now also looking into Jigsaw cod liver oil (https://www.jigsawhealth.com/products/best-cod-liver-oil#shopify-section-product-ingredients), but it seems the ratio of DHA to EPA there is kind of off for cod liver oil. Do you have any experience with that specific product?
Secondly, I know that omega-3 from e.g. flaxseed is highly unstable and therefore not recommended, but I was wondering whether you have any information regarding clary sage oil: https://www.amazon.com/Supplement-Naturesage-Alternative-Vegetarian-Capsules/dp/B09QZQBXDS?ref_=ast_sto_dp&th=1&psc=1.
Thanks for all the insights!
Hi Nel,
The Jigsaw cod liver oil looks great. I don’t have any experience with this product, but from what I can see, it looks high-quality.
For the clary sage oil, you don’t have the issue of oxidation like you do with flaxseed oil. There are a lot of benefits from the phytochemicals in this oil. In regards to omega-3s, it’s going to be coming from ALA. ALA has to convert to EPA and DHA. This conversion in generally low, and can range quite a bit depending on variants in the FADS1 and FADS2 gene. For pregnancy, I wouldn’t recommend relying on ALA but it can be generally beneficial for health.
Hi Alex,
Thank you for providing this information about fish oil supplements. I had no idea what all I needed to look out for so this was tremendously helpful.
My main concern is eye health as I have very dry eyes. An ophthalmologist once told me that my tears are really low on oils. I was trying to use the charts you provided to help me determine what product to buy. Could you please clarify that what I need is to look for higher levels of DHA > EPA
Astaxanthin & Vitamin A? From the other chart which of the fish oils has greater DHA? Is it Herring roe oil, Processed fish & Algae?
If there’s a particular product you would recommend to help meet eye health please let me know. Thank you!
Hi PM,
I would choose a phospholipid fish oil like herring roe or krill oil because the delivery to the eyes is likely superior. If you wanted to get astaxanthin and vitamin A as well, you could use salmon oil in conjunction. DHA is going to range based on the fish oil product, and is generally higher naturally in cod liver oil. The important thing is how much of the DHA is getting delivered, in which case a phospholipid carrier is going to be superior for the brain and eyes.
Hi Alex,
As per your advise I decided to take Sports Research Total Omega-3 product because the Primitive Scientific’s product is out of stock. However, I also started taking Sea Buckthorn oil from your recommendations on the article about healthy hair. My husband also has dry eye issues and additionally high HDL levels.
Do you suggest we take both these products for our needs (dry eyes, healthy hair, cholesterol) or is one enough? If so, which one?
Also, I am wondering if my kids ranging from 4-12 should take fish supplements as well. The only thing they are taking now is Hiya’s multivitamin. I am thinking it would benefit their dry skin, eye health (one child wears glasses), and overall brain health. If so, should they take the same one as me or would you recommend another product for them?
Thank you so much!
Hi PM,
Fish oil is providing omega-3 as EPA and DHA, while sea buckthorn is providing omega-6/7/9. I would use both for what you are trying to accomplish. Cholesterol is a more complicated answer. If you haven’t read my article on cholesterol yet, I would recommend taking a look.
If you can get your kids to take cod liver oil, that is what I would recommend. A lot of kids are not getting enough vitamin A and D in their diet in addition to EPA and DHA.
Hi Alex,
I would love to order nordic naturals but its a little out of my price range. What do you think about this one?
https://www.sportsresearch.com/products/total-omega-3-fish-oil Or Viva naturals?
Thanks,
Sushma
Hi Sushma,
Great find! Sports Research is an excellent formula. I just added it to the article. Which Viva Naturals product are you considering?
I am glad!
I was looking at Fish Oil, Triple-Strength Omega-3 from Viva naturals ( https://vivanaturals.com/products/fish-oil)
Thanks,
Sushma
Hi Sushma,
For this product, it would depend on the use. This is a strong formula, so I would assume this is for a more clinical application. I wouldn’t recommend this dosage for general use.
Hello Alex, I hope this comment find you well!
I bumped into your amazingly insightful website while looking for reviews on Paleovalley Wild Caught Fish Roe. I’m looking to keep a strong/healthy immune, ease inflammation symptoms, and healthy bones. This product’s company’s claims to be a good choice for these concerns. Though the only post I’ve read of yours is the one from Jan 30, 2024, not sure if Paleovalley’s Omega-3 products is one you have recommended or would recommend as one that goes through the processing, purity, and quality control you write on your article? I’m in my late 50s, though I do my best at eating healthy, I figured an omega-3 supplement cannot hurt but rather help with my concerns. What are your thoughts? Thank you so much for your time!
Hi Martha,
Yes, I am familiar with the PaleoValley Fish Roe product and tested this myself. I think fish roe is an excellent addition, especially for APOE-e4 carriers. The problem I had with this supplement form was that for 6 capsules, the average values contained:
118.8 mg DHA
42.48 mg EPA
14.76 mg DPA
741.96 mg Total FA
I had a really hard time doing 6 capsules a day, and the amounts of EFA are low. I also got fish burps with it. But yes, the gelatin capsule is safe.
Hi Alex,
As someone who has Hereditary Spherocytosis and iron overload with increased levels of ferritin, an enlarged spleen and Gilbert’s Syndrome, I’m always looking out for the best supplement regime to go hand in hand with my healthy lifestyle of 15k steps daily, bodybuilding 4 days a week, eating a bodybuilding style diet of small whole food meals 6 times a day supplemented with a bit of whey, and a lot of sleep and recovery. I have read that a lot of Omega 3s are beneficial and it should be from different sources. Would you say it’s fine to do the Rosita cod liver oil soft gels, Nordic Naturals ultimate omega and Sports Research Krill oil altogether or is it too much or can cause side effects? Also for someone like me, would you say Thorne Multivitamin Elite is better or Primitive Scienctific Mutis for men? Sorry for the overload of questions, but I have gone through most of your articles and have tried to adjust my supplement regimen based on what you say and have even ordered the nutrition genome test. Would you say for mushrooms powder stamets 7 from host defense it the best? I am also taking astaxanthin, coq10, S boulardi for probiotics, l theanine, magnesium biglycinate, l theanine, broccomax, tudca. Would appreciate your advice. Thank you
Hi Asim,
I think it can be helpful to seasonally rotate different types of fish oil based on your goals, but you will also get the benefits from staying with one type of fish oil that gives you individualized results you are looking for. I don’t think you are necessarily going to see more benefits from combining them all at once, but they do all provide some nuanced differences. For example, I think that cod liver oil is superior for bodybuilding because of the higher requirements for vitamin A. Nordic Naturals is your good all-around fish oil choice, whereas Krill/Roe oil is going to be superior for transporting omega-3s to the brain. I tend to rotate cod liver oil in the fall and winter to build up vitamin A stores, then use Primitive Scientific Nordic Pure fish oil during the summer as I build up my vitamin D stores. Due to your current health issues, you are likely a better candidate for Thorne Multivitamin Elite, however, I would definitely get this approved by your doctor first. For mushrooms, as much as I like Paul Stamets, I disagree with the use of mycelium versus the whole mushroom. I think Real Mushrooms makes a better one called 5 Defenders.