Fish oils are one of the most popular supplements in the UK, with an estimated one-third of us taking them regularly.
The reported benefits range from reducing heart disease, to preventing dementia and maintaining healthy vision. But is it worth taking the pills?
Fish oils are certainly good for us. They are high in omega 3s, the fatty acids that play an important role in every cell in the body.
They improve the function of the blood vessels and the heart, by controlling the levels of triglyceride fats in the blood – high levels can make arteries stiffen and narrow, increasing the risk of blood clots, says Philip Calder, a professor of nutritional immunology at Southampton University and a leading omega-3 researcher.
Fish oils are typically extracted from oily fish such as salmon, sardines and anchovies, plus cod liver. But it is the microscopic algae these fish consume that are the original source of omega 3s. The two main beneficial omega 3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
‘Research shows three-quarters of us don’t get enough,’ says Professor Calder. ‘Unless people regularly eat oily fish or take supplements, their intake of EPA and DHA will be low.’
This is important, he says, because EPA and DHA are linked to better cell and organ functioning – and therefore better health overall.
And this is true ‘from pregnancy and infancy all the way to old age’, he says.
Fish oils are high in omega 3s – fatty acids that play an important role in every cell in the body
The Government recommends we get at least 450mg of EPA and DHA combined per day: the amount you would get from eating one portion of oily fish and one portion of white fish each week. (A 140g portion of salmon contains around 2,000-2,500mg, while 140g of cod contains 160-260mg.)
‘As only 25 per cent of the UK population eats fatty fish regularly, meeting this recommendation through diet alone is near impossible for most of us, which is where supplements can help,’ explains Professor Calder.
The bulk of research – including a 2020 review of all existing studies by the respected Cochrane group – has found that fish oil supplements may help reduce the risk of heart disease.
There is also growing interest in whether omega 3s boost brain health and prevent dementia.
DHA makes up about 10-15 per cent of the grey matter in our brain. A 2022 study in Neurology found that middle-aged people with higher levels of omega 3s in their blood scored higher on brain function tests than those with lower levels.
Meanwhile, a study last year by King’s College London found that women with Alzheimer’s had lower levels of omega 3s than those who did not have the disease. Researchers suggested ‘women should make sure they’re getting enough through fatty fish or via supplements’.
Professor Calder notes that when buying fish oils ‘you need to check how much EPA and DHA is in a product – not just total omega 3s, as these might include other oils less important to our health’.
Fish oil supplements are considered largely safe – side-effects include fishy burps, heartburn and stomach upsets. Always check with your doctor before starting a supplement if you have a medical condition or take prescribed medication.
We asked Professor Calder to assess a range of omega-3 products; we then rated them.
THE CLASSIC
Holland & Barrett Cod Liver Oil 500mg, £2.49 for 30, hollandandbarrett.com
CLAIM: ‘Rich in EPA and DHA which help to maintain normal vision, heart and brain function.’ One daily capsule provides 40mg EPA and 40mg DHA.
COST PER DAY: 8p
EXPERT VERDICT: You don’t get anywhere near as much omega 3 from cod liver oil as from fish oil that comes from oily fish such as sardines and mackerel. One daily capsule delivers a fairly low amount of EPA and DHA – not enough to get much benefit. 3/10
BUDGET BUY
Tesco Health Omega 3 Fish Oil 1,000mg, £6.30 for 90, tesco.com
CLAIM: ‘Supports normal heart function.’ One daily capsule contains 1,000mg fish oil providing 250mg of EPA and DHA.
COST PER DAY: 7p
EXPERT VERDICT: Each capsule provides nearly half of the recommended daily intake of EPA and DHA, so you’d probably need to take two daily. But it’s one of the cheapest here.
It can be tempting to bulk-buy cheaper products. But fish oil supplements can go off with prolonged storage, particularly in the light and in warm temperatures (on display in a shop or if stored in your kitchen, for example) which can reduce effectiveness.
To be sure of freshness, I’d advise people to buy just a month or two’s supply of supplements at a time rather than store them at home for several months. And check the best before date to ensure you have time to consume them before it’s up. 6/10
Each capsule provides nearly half of the recommended daily intake of EPA and DHA, so you’d probably need to take two daily. But it’s one of the cheapest here, at £6.30 for 90
EXTRA PURIFIED
Bare Biology mindful: pure omega 3, £23.95 for 30, healf.com
CLAIM: Made using small fish which ‘are low on the food chain, meaning fewer pollutants’, this oil is ‘in its natural triglyceride form, making it easy for your body to absorb’. One capsule contains 650mg omega 3s, providing 560mg DHA.
COST PER DAY: 79p
EXPERT VERDICT: Each capsule provides about the recommended intake of EPA and DHA (mostly as DHA). It contains the natural triglyceride form of fish oil, rather than ethyl ester, which is used in some other products and is lab-modified. Some believe the former is easier for the body to digest and therefore less likely to cause reflux and fishy burps – although there’s not much research on this.
The maker claims it uses small fish that have fewer contaminants, which is true – but UK regulations set limits on these levels anyway. It’s the most expensive per day of the products here. 5/10
WITH ADDED OMEGA 6 & 9
Vitabiotics Ultra Omega 3·6·9, £10.35 for 60, vitabiotics.com
CLAIM: One daily capsule provides 116mg omega 3, as well as 96mg omega 6 and 28mg omega 9.
COST PER DAY: 17p
EXPERT VERDICT: Studies show we get plenty of omega-6 and omega-9 fats from our diet – from nuts, seeds and vegetable oils, such as sunflower, rapeseed and olive oils – so we don’t need extra from supplements.
These capsules are low in total omega 3, just 116mg per capsule – and most importantly, the amount of EPA and DHA they contain is not stated and is not going to be enough to get even the Government-recommended amount of 450mg. 2/10
VEGAN
Love Life Supplements Vegan Omega 3, £19.16 for 60, lovelifesupplements.co.uk
CLAIM: ‘Microalgae-based omega 3.’ Two daily capsules provide 500mg DHA and 250mg EPA.
COST PER DAY: 64p
EXPERT VERDICT: Vegetarians and vegans are more likely to be low in omega 3s so algae is the best option as it contains high levels of DHA and EPA.
Other vegan options such as flaxseed or nut-based supplements contain alpha linolenic acid, which the body converts to DHA and EPA, but it is poor at doing this – converting less than 5 per cent.
Each capsule here provides about 80 per cent of the recommended intake of EPA and DHA, which is decent – your diet could probably provide the rest. 7/10
Vegetarians and vegans can source omega 3s from algae, which contains high levels of DHA and EPA – just one capsule contains 80 per cent of the recommended intake
MINI CAPSULES
Wiley’s Finest Wild Alaskan Fish Oil Easy Swallow Minis, £17.99 for 60, wileysfinest.co.uk
CLAIM: ‘Easy to swallow mini fish-oil capsules’. Two capsules provide 360mg EPA and 270mg DHA.
COST PER DAY: 59p
EXPERT VERDICT: These capsules are around half the size of the standard – and fish oil capsules can be pretty big! They contain good amounts of EPA and DHA: each capsule provides about three-quarters of the daily recommendation. They are worth the extra cost if you want an easier-to-take format. 8/10
GUMMIES FOR KIDS
Nordic Naturals, Zero Sugar Omega 3 Fishies, £15.99 for 36, nordic.com
CLAIM: ‘For children aged three and up.’ One daily gummie provides 300mg omega 3s, including 150mg EPA and 100mg DHA.
COST PER DAY: 44p
EXPERT VERDICT: Kids need omega 3s, too, especially for the development of their growing brains – and figures show that nearly 90 per cent of UK children eat no oily fish. One daily provides the recommended amount of EPA and DHA for children. The downside is it does contain sweeteners, which can lead to bloating or upset stomach for some. They’re also on the expensive side. 7/10
SKIN PATCH
PatchMD Omega 3 Plus, £19.50 for 30, patchworksuk.com
CLAIM: ‘A blend of essential fatty acids and supportive ingredients to aid brain, heart and vision function.’ Apply one patch daily – containing 27.16mg total omega 3s, including 15.21mg EPA and 11.95mg DHA.
COST PER DAY: 65p
EXPERT VERDICT: Patches can be useful for people who can’t swallow pills or who have any stomach conditions that might affect absorption – but there is a lack of research and consensus on the use of omega 3 skin patches to effectively raise blood levels.
Also, the amount of EPA and DHA per patch is less than one-tenth the recommended dose. There are other nutrients in these patches, such as coenzyme Q10 and omega 6, but all in low amounts. 1/10
