According to recent scientific research, fish oil can benefit your mood, joint health, and overall well-being.
Hundreds of scientific papers highlight the benefits of supplementing omega-3 fatty acids via fish oil.
However, with so much information available, it can be confusing to figure out where to start.
In this post, we will share expert insights on fish oil supplementation, examine top-rated brands, and discuss evidence-based dosage recommendations.
Let’s dive in!
Top picks
Best Overall: Sports Research Triple Strength Omega 3
Best Liquid Fish Oil: Carlson Labs
Best Alternative: Sports Research Antarctic Krill
What is Fish Oil?
Fish oil is a dietary supplement rich in omega-3 fatty acids, particularly EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid).
These fatty acids are crucial for many bodily functions, including brain health. They are found in certain types of fish, particularly fatty fish.
Excerpt from Huberman Lab Podcast out now with Dr Rhonda Patrick (@foundmyfitness) here discussing omega-3 dosages, sources, and how to determine purity and safety of fish oil. Full discussion, links to resources, references mentioned & references therein: https://t.co/TphgkozQyg pic.twitter.com/rCnc4CWc1J
— Andrew D. Huberman, Ph.D. (@hubermanlab) May 6, 2022
They can be readily incorporated into cell membranes, including those of neurons, changing the way those cells and neurons work.
Fish oil can be ingested in liquid form, which is often more cost-efficient, or in capsule form, which is typically more palatable.
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Fish Oil vs. Krill Oil
Both fish oil and krill oil are sources of omega-3 fatty acids, which are essential for healthy brain function and mood regulation.
Krill oil is another option for those who prefer not to ingest fish products for ethical or other reasons.
Some users report that thier experience with krill oil wasn’t positive, as it can potentially cause some skin issues.
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Fish Oil Recommendation
On the podcast More Plates More Dates, they discuss their personal omega 3 and fish oil supplementation routine.
- Single-Source Wild Alaska Pollock
- Sustainably Sourced
- Non-GMO
During breakfast or later in the day, one option is to then take a tablespoon of Carlsen Liquid Fish Oil.
Liquid fish oil can be taken on its own or added to your morning oatmeal.
It’s a good idea to go with a brand that emphasizes that they’ve identified really good sources and that they decontaminate them regardless.
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Omega 3 EPA Recommendation
Most users personally aim for up to 2 grams per day of EPA from supplementation.
However, the dosage can vary depending on individual needs.
Dr. Sara Gottfried, for instance, mentioned that some of her patients only need 1 gram, while others may need up to 6 grams.
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Fish Oil Alternatives
Omega-3 fatty acids can be found in a variety of foods, not just fish oil.
Some alternatives include fatty fish like salmon and mackerel, krill, and certain forms of algae.
However, it’s important to note that most people do not get enough of the EPA form of omega-3s from their diet alone, which is why many choose to supplement.
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