12 Best Fish Oil Supplements Reviewed by Registered Dietitians 2024

As mentioned, fish oil supplements contain concentrated amounts of omega-3 fatty acids. Since our bodies don’t produce it naturally, we need to get it from fatty fish like tuna and salmon, nuts and seeds like walnuts, and leafy greens. These compounds are linked to a host of benefits, says Amy Shaprio, RD, CDN, founder of Real Nutrition NYC, including lowering triglyceride levels, blood pressure, and the risk of heart attack and stroke; improving mental health and cognitive function; reduced inflammation; joint and bone health; and immune system support. (Try saying all that three times fast!)

Some people also gravitate toward omega-3s because the fatty acids can support skin health by strengthening the skin barrier and reducing inflammation that can cause acne and eczema, says Erum Ilyas, MD, a board-certified dermatologist at Schweiger Dermatology Group. to the King of Prussia. , PA.

Fish oil in particular contains two types of omega-3s, says Steph Grasso, RD.: Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). Both fatty acids have been shown to be beneficial for cardiovascular health, but each also has its own unique properties. “DHA is essential for cognitive function, memory and overall brain health because it serves as a structural component of the brain and is highly concentrated there,” says Grasso. Meanwhile, EPA has been linked to reducing inflammation and potentially improving symptoms of depression.

Here’s the catch: It’s unclear whether fish oil capsules, however, can deliver these benefits effectively. “There are conflicting findings, with some studies noting that there is insufficient evidence to support over-the-counter fish oil supplements,” says Maya Feller, RD, CDN, founder of Maya Feller Nutrition. Numerous studies have shown that taking a daily fish oil supplement may do nothing for cardiovascular health, despite most supplements being labeled as heart-healthy. Nor do omega-3 supplements slow the progression of macular degeneration. Another 2023 observational study found that omega-3 supplementation may be helpful for mild to moderate symptoms of depression, but mostly when combined with an antidepressant. And research shows that prescription omega-3 supplements can help lower triglycerides, but only at a dose of 3 grams (or 3,000 mg), which is far higher than anything you can find OTC.

Despite the mix (or complete lack of evidence), many fish oil supplements make misleading claims about their health benefits, according to a 2023 study published in JAMA Cardiology. Keep in mind that supplements are also not regulated by the FDA, so we don’t have a clear understanding of the manufacturers’ regulatory quality control. This is why a whole food source like the ones we mentioned above is recommended over powders, pills, capsules or liquids.

“Fish oil supplements are not for everyone,” says Manaker. “People should take them under the guidance of their health care provider.”