The natural-style one
Triglyceride form (natural or re-esterified rTG)
Your body absorbs it well, and it's the usual form in high-quality fish oils.
Good for: Everyday use
What variations of omega-3 exist?
Essential fats that support the heart, brain, mood, skin, and a healthy inflammatory response. Important in pregnancy. It comes in 5 forms, and they aren't all the same. Here's how they differ.
For education only. What's right for you depends on your health and your medications, so check with your provider before you start or switch. Book a consult
Our top pick
- Also consider
- Plant-based: the plant-based one (Algal oil)
- Budget-friendly: the concentrated one (Ethyl ester (EE))
Every form, in plain words
The natural-style one
Triglyceride form (natural or re-esterified rTG)
Your body absorbs it well, and it's the usual form in high-quality fish oils.
Good for: Everyday use
The concentrated one
Ethyl ester (EE)
Concentrated and less expensive, but absorbs best with a meal that has some fat.
Good for: Budget-friendly
The plant-based one
Algal oil
A vegetarian source of DHA (and sometimes EPA), made from algae.
Good for: Plant-based
The small-dose one
Krill oil
Comes from tiny shrimp-like krill, but gives you much less EPA and DHA per capsule.
Usually skip
- The vitamin A one (Cod liver oil)Also contains vitamin A, so watch your total, especially in pregnancy.
Spotting a good one on the shelf
Look for
- Look for 'Triglyceride form' on the label (the natural-style one)
Watch out for
- '1,000 mg fish oil' on the front, but only about 300 mg EPA + DHA on the back
- A strong fishy smell or taste, which suggests the oil has gone stale
- No mention of outside testing for purity, heavy metals, and freshness
Check with your provider first if…
- You take a blood thinner or a drug that keeps platelets from clumping (like aspirin or clopidogrel), or you're having surgery soon
- You have a fish or shellfish allergy
- You've had atrial fibrillation, an irregular heartbeat (higher amounts have been linked to a higher risk)
Ready to find the root cause?
Dr. Lesher is a Naturopathic Doctor who focuses on autoimmune and chronic conditions in women. Since 2020, she's helped hundreds of patients stop managing symptoms and start healing.