Before You Buy Omega-3
What to look for (and what to avoid)
TL;DR
Look for triglyceride form fish oil with 1000mg+ combined EPA/DHA per serving. Check the back label for actual EPA+DHA, not just "fish oil." IFOS 5-star certification is the gold standard. Skip ethyl ester forms.
Quick Checklist
What to Look For
Could be 30% EPA/DHA or 80%. You have no idea what you're getting.
70% less bioavailable than triglyceride form.
Sign of oxidation. Rancid fish oil is actually harmful.
Usually covering up oxidation. Fresh fish oil doesn't smell.
Quality fish oil costs money. Cheap = corners cut.
Transparency about what actually matters.
Tested for purity, potency, and freshness.
Better absorption than ethyl ester.
Prevents oxidation during shelf life.
Forms Ranked
| Form | Score | Best For | Notes |
|---|---|---|---|
| Triglyceride Fish Oil | 10/10 | Everyone, general use | Best absorption, worth the premium |
| Phospholipid (Krill) | 8/10 | People who hate fish burps | Good absorption but low dose per capsule |
| Ethyl Ester | 5/10 | Budget option only | 70% less absorbed, skip if you can afford better |
| Algae Oil | 9/10 | Vegans, sustainability focus | Good DHA, lower EPA typically |
Dosing Guide
Is Omega-3 / Fish Oil For You?
You Might Need It If...
- Most people not eating 2+ servings of fatty fish per week
- Anyone with elevated triglycerides
- People with inflammatory conditions
- Those wanting brain and heart support
- Pregnant/nursing women (for baby's brain)
You Probably Don't Need It If...
- People eating fatty fish 3+ times per week
- Those with fish allergies (try algae oil)
- Anyone on blood thinners (consult doctor first)
Common Mistakes
Fish oil amount means nothing. Look for EPA+DHA content specifically.
The Bottom Line
Get triglyceride form fish oil with 1000mg+ EPA+DHA. IFOS certification means quality. Refrigerate it. If it smells fishy, throw it out. For vegans, algae oil works great.
Learn More About Omega-3 / Fish Oil
More Buying Guides
About this information: Our analysis of Omega-3 / Fish Oil is based on peer-reviewed research from PubMed, ClinicalTrials.gov, and NIH databases. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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