Best omega-3 supplements for your brain, heart and more

Omega-3 fatty acids are the unsung heroes of our health, playing a crucial role in our overall wellbeing - and the best omega-3 supplements can help with that. They are particularly beneficial in supporting a variety of symptoms and changes that occur during menopause. Omega-3 supplements have been shown to decrease the frequency of hot flashes, improve mood and cognitive function, relieve joint pain, contribute to healthy triglycerides, contribute to bone mineral content, and support vaginal dryness. So, if you're looking for a core supplement to build into your routine, then this is one of the best supplements to include in your wellness regime.

Now, let's talk about brain health. If you have ever been told to eat salmon before an exam to improve concentration - there is truth in that. Omega-3 can improve cognitive function as these acids increase learning, memory, mental wellbeing, and blood flow in the brain. They are also one of the best supplements for skin as omega-3 can regulate the skin's oil production, improve balanced hydration, subdue breakouts and minimises signs of ageing. Another one to add to that would be the best collagen supplements. Yet, an intriguing point about omega-3 is that our bodies cannot naturally produce these fats - therefore, we need to source them from our diets or supplements. As such, some studies indicate that a startling two-thirds of the global population is believed to be deficient in omega-3.

Best omega-3 supplements at a glance:

• Best overall: Antarctic Krill Oil Capsules 1000mg by LLS - View offer on Amazon UK
• Best omega-3 supplement for women: Artah Essential Omegas - View offer on Artah
• Best liquid omega-3 supplement: Paradox Omega 3, 6 & 9 High Strength Oil - View offer on Holland & Barrett
Best vegan omega-3 supplement: DR.VEGAN Omega 3 - view offer on DR.VEGAN

However, like any supplement, omega-3s should be taken with caution. Individuals taking blood pressure or blood thinning medications should consult their physician before starting an omega-3 supplement regimen. It's also important to be mindful of the source of fish oil if you're pregnant; cod liver oil can have high levels of Vitamin A, which should be avoided during pregnancy. We have recruited help from the experts at Artah and DR.VEGAN to help us understand this vital nutrient. Make sure to scroll down to read these insights to help you decide on the best supplement for you.

Whether you are looking for the best omega-3 supplements to support your heart health or to help optimise your overall health and wellness - this fatty acid is known for its diverse health benefit. So when it comes to sourcing omega-3s, small fish like anchovies are preferred due to their lower risk of mercury exposure. Plant-based alternatives such as algae-sourced supplements can also be a good option for vegans and vegetarians too. With this in mind, let's dive into our roundup of the best omega-3 supplements available today, from capsules to liquid forms.

Disclaimer: Always talk to your GP before starting a new supplement regime.

Best omega-3 supplements

Buyer's guide: Best omega-3 supplements

We spoke to Artah's founder, nutritionist and naturopath, Rhian Stephenson, to get to grips with why omega-3 is so important for our health going into menopause and more.

What are the benefits of taking omega-3 supplements for overall health? Why is it particularly important for women over 50?

"I think of Omega's as one of the core supplements that everyone should build into their routine, but they are especially important for women over 50 because they support a variety of symptoms and mechanistic changes that women experience during menopause," says Rhian.

"Studies have shown that they can decrease the frequency of hot flashes, improve mood and cognitive function, relieve joint pain, contribute to healthy triglycerides (hypertriglyceridemia is a problem for 50+ women), contribute to bone mineral content, and support vaginal dryness."

If you do suffer from joint pain, check out our guide to the best supplements for joint pain and their potential benefits.

How do EPA and DHA ratios in omega-3 supplements impact their effectiveness?

So, first of all, what do we mean by EPA and DHA? Well, EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid) are types of omega-3 fatty acids found in fish oil, known for their health benefits. The ratio of EPA to DHA in an omega-3 supplement can vary depending on the supplement. EPA is effective at reducing inflammation, while DHA is crucial for brain health. A common ratio in many supplements is 2:1 EPA to DHA, but this can differ based on the supplement's intended health benefits.

Rhian tells us that, in general, you should look for a ratio of 2:1 EPA to DHA, but different ratios don't necessarily equate to ineffectiveness. "Different ratios will target different processes; for example, if you have a supplement with higher DHA, this will be more akin to brain health or pregnancy (to aid foetal development). On the other hand, if you have a supplement with higher EPA, this will target inflammation, lipid balance, and conditions related to inflammation."

What are the best sources of omega-3s for supplements?

"You want to look for supplements that are derived from small fish, like anchovies, to reduce the risk of mercury exposure, Rhian tells us. "You can also look for brands with safety and sustainability certifications in place, like Friend of the Sea. Plant-based alternatives can be a good option for vegans and vegetarians, and certain studies have shown them to be as effective at raising blood concentration of DHA as fish oil. The downside of vegan omegas is that they can be expensive."

Are there any potential side effects or interactions to be aware of when taking omega-3 supplements?

"Individuals taking blood pressure or blood thinning medications should be cautious and consult their physician before taking omega 3 supplements. It's also important to be mindful of the source of fish oil if you're pregnant; cod liver oil can have high levels of Vitamin A, which should be avoided during pregnancy," says Rhian.

Are plant-based options like algae as good as animal sources of omega-3’s like fish or krill oil?

Shona Wilkinson, lead nutritionist at ethical nutrition and supplement brand DR.VEGAN answers this question for us:

"From your heart health, joints and skin to menopause, pregnancy and brain function, omega 3 is one of the most important nutrients your body needs.

"There are three types of omega 3 fats: DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid) and ALA (alpha linolenic acids). The official recommendation for omega-3 daily consumption is 250mg per day of combined EPA and DHA. Research has shown that the concentrations of DHA in algae oil are higher than those in fish oil, making it an excellent source of omega 3.

"Not only does algae oil contain higher concentrations of DHA than fish oil, but it is also a more sustainable and environmentally friendly source of omega 3. The algae which are used in the supplement industry are grown in tanks, meaning that no fishing practices are needed and that the omega 3 in your algae oil hasn’t ever come into contact with the pollutants which are present in the ocean, meaning its both better for you as well as the planet."

Meet the expert:

This article contains expert advice from Artah's founder, nutritionist and naturopath, Rhian Stephenson. It also includes advice from Shona Wilkinson, lead nutritionist at ethical nutrition and supplement brand DR.VEGAN. We've made sure to review and evaluate each supplement we have recommended with the help of expert professionals. Always speak with a healthcare professional before starting a new supplement regime. This will ensure that the supplement is appropriate to you, that you're taking the right dosage for your individual needs, and to ensure it doesn't interact with prescription or over-the-counter medications you may be taking.

Ellen Kinsey is a senior health and wellness product writer for Yours, specialising in natural health and beauty. She lives and breathes all things food, travel and wellness.