How to choose
Turn the pack over and add up the EPA and DHA per capsule. A '1000 mg fish oil' capsule often has only about 300 mg of EPA and DHA together; higher-strength capsules have 500 mg or more, so you swallow fewer. For general health, 250 to 500 mg of EPA and DHA a day is a common amount; higher doses to lower triglycerides should come from a doctor. Vegetarians can choose algal oil, which contains DHA and sometimes EPA. Flaxseed oil gives ALA, which the body turns into EPA and DHA only in small amounts. Pick enteric-coated or flavoured capsules if fishy burps bother you, take them with meals, and store them away from heat. Prefer brands that state purity testing for mercury and other contaminants, especially in pregnancy.
Who really needs this
People who rarely eat fish, people with high triglycerides on a doctor's advice, pregnant and breastfeeding women who want DHA (choose a product made for pregnancy), and vegetarians. If you eat oily fish such as mackerel or sardines twice a week, you may not need a capsule. Ask a doctor first if you take blood thinners such as warfarin, aspirin or clopidogrel, have a bleeding disorder, have surgery coming up, or have an irregular heartbeat.
Our picks
Editorial recommendations, not paid placements.
Fish oil
Centrum Omega-3 Fish Oil Capsule
Fish oil with EPA and DHA from a large supplement maker. Check the per-capsule EPA and DHA on the pack.
Fish oil, another option
Ultra Omega 3 Capsule
A fish oil capsule giving EPA and DHA. Compare the label strength before choosing.
Vegetarian
Revital Omega 3 Veg Capsule
A vegetarian omega-3 capsule. Check whether it lists DHA and EPA, as algal oil does, or only ALA.
Mistakes to avoid
Don't judge a capsule by the fish oil number on the front; read the EPA and DHA. Don't take high doses for your heart on your own; large trials show little benefit for people without heart disease, and high doses can raise the risk of an irregular heartbeat. Don't keep capsules that smell rancid. Don't double up with cod liver oil, which also contains vitamin A. And don't stop a prescribed heart or cholesterol medicine because you started fish oil.
