Omega-3 fatty acids (EPA and DHA) are among the most well-researched supplements in the world. They support heart health, brain function, and inflammation management. But not all fish oil supplements are created equal — quality varies enormously between brands.
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Learn how to read fish oil labels, identify rancid oil, and choose a high-quality supplement that actually delivers the EPA and DHA you need.
What Makes a Quality Fish Oil?
- High EPA+DHA: Look for 600mg+ combined EPA and DHA per serving
- IFOS certification: International Fish Oil Standards testing for purity and freshness
- Triglyceride form: Better absorbed than ethyl ester forms
- Small fish species: Sardines and anchovies are lower on the food chain = less mercury
- Enteric coating: Reduces fishy burps and improves absorption
Freshness Matters
Rancid fish oil is worse than useless. It can actually promote oxidative stress. Always check the expiration date, store in a cool dark place, and perform the freeze test: fresh oil stays flexible when frozen; rancid oil becomes brittle.