Best Omega-3 Supplements For Women

• ALA (alpha-linolenic acid): An essential fat found in plant foods like flaxseed, chia seeds, and walnuts. Your body can't make ALA, so you need to get it from your diet.
• EPA (eicosapentaenoic acid): Found mainly in fatty fish and seafood, EPA is best known for supporting heart, brain, and mood health.*
• DHA (docosahexaenoic acid): Also found in marine foods (and algae), DHA is a major structural component of the brain and eyes and plays an important role throughout life.*

While all three omega-3s are important, most of the health benefits associated with omega-3 supplements come from EPA and DHA. Your body can make small amounts of these fats from ALA, but the conversion is very limited. That's why omega-3 intake (and supplementation) is so important. 

• Heart health: EPA and DHA help support healthy cholesterol, triglyceride levels, and overall heart function.*
• Brain and cognitive health: DHA is a major building block of the brain, while both EPA and DHA support healthy cognitive function.*
• Eye health: DHA is highly concentrated in the retina and helps maintain healthy vision.*
• Joint mobility: Omega-3s help support a healthy inflammatory response, promoting joint comfort and mobility3.*
• Mood and mental well-being: Research suggests EPA and DHA help support a balanced mood and emotional well-being3.*
• Pregnancy and early development: Omega-3s, especially DHA, are important for healthy fetal brain and eye development during pregnancy.*

Because so few people consume enough omega-3-rich seafood, a high-quality fish oil or algae-based supplement can be a simple way to help close the gap and support whole-body health.*

• Hormonal health: Omega-3s help support a healthy inflammatory response, which may promote comfort during the menstrual cycle.*
• Pregnancy: DHA is essential for healthy fetal brain and eye development, making it one of the most important nutrients during pregnancy.*
• Healthy aging: As women age4, omega-3s help support cardiovascular health, cognitive function, and joint mobility.*
• Mood and brain health: EPA and DHA support a balanced mood3 and healthy brain function throughout adulthood.*

Because women are less likely to meet recommended omega-3 intake through diet alone, a high-quality fish oil or algae-based supplement can be a simple way to increase EPA and DHA intake. If you're pregnant, breastfeeding, or trying to conceive, talk with your healthcare provider before starting an omega-3 supplement to determine the best option and dose for your needs.

• EPA and DHA: Choose a supplement that clearly lists its EPA and DHA content. Most experts recommend at least 500 milligrams of combined EPA and DHA daily.
• Quality sourcing: Look for sustainably sourced fish or algae, along with third-party testing for purity and freshness.
• Absorption: Triglyceride-form omega-3s are generally absorbed best, though ethyl ester forms can also be effective when taken with a meal.
• Simple ingredients: The best formulas contain few unnecessary additives and use ingredients that help keep the oil fresh and improve taste.

After reviewing the top picks for the best omega-3 supplements, mindbodygreen's omega-3 potency+ is our top pick. Each serving delivers 1,500 mg of EPA and DHA in triglyceride form—the type your body absorbs best—sourced from 100% wild-caught, cold-water fish from the South Pacific. What really sets it apart, though, is the natural lemon oil, which means no fishy burps, so you can actually stick with it long enough to feel the benefits.