Comparison guide
Which omega-3 should you take?
All omega-3 products are sold on the same promise, but they differ in EPA/DHA content, conversion efficiency, and extras like vitamin A. What matters most is the EPA+DHA dose you actually absorb per serving — not the marketing around the source.
The options, compared
| Option | Evidence | Best for | The honest note | |
|---|---|---|---|---|
| Omega-3 (EPA/DHA) | Moderate evidence | Most people | Standard fish oil is the best-studied and cheapest way to hit 1–2 g EPA+DHA per day. | View |
| Algae Omega-3 (Vegan DHA/EPA) | Strong evidence | Vegans and vegetarians | The only plant source with preformed EPA/DHA — equivalent to fish oil at matched doses. | View |
| Krill Oil | Moderate evidence | Small-capsule preference | Phospholipid form absorbs well, but per-gram EPA/DHA it is usually pricier than fish oil. | View |
| Cod Liver Oil | Moderate evidence | Adding vitamins A and D | Delivers omega-3 plus A/D — watch total vitamin A if you take other supplements or are pregnant. | View |
| Flaxseed Oil | Limited evidence | ALA only — not a true substitute | Conversion of plant ALA to EPA/DHA is under ~10%, so it does not replace marine omega-3. | View |
Our verdict
Plain fish oil (or algae oil if you avoid animal products) at 1–2 g EPA+DHA daily covers nearly everyone. Pay for third-party purity testing, not for exotic sources.