Fish oils rank among the most widely consumed dietary supplements across the United Kingdom, with current estimates suggesting approximately one-third of the population takes them on a regular basis. The purported advantages are extensive, spanning from a reduced risk of cardiovascular disease and dementia prevention to the maintenance of healthy vision. Yet, this widespread usage prompts a critical question for consumers: are these pills truly worth the investment?
The Essential Role of Omega-3 Fatty Acids
There is little doubt that fish oils offer significant health benefits. They are exceptionally rich in omega-3 fatty acids, crucial compounds that perform vital functions within every cell of the human body. Professor Philip Calder, a leading omega-3 researcher and Professor of Nutritional Immunology at the University of Southampton, explains their cardiovascular mechanism. "They improve blood vessel and heart function by regulating triglyceride fat levels in the bloodstream," he states. Elevated triglycerides can cause arteries to stiffen and narrow, thereby increasing the potential for dangerous blood clots.
These beneficial oils are typically extracted from oily fish species like salmon, sardines, and anchovies, as well as from cod liver. However, the original source of these omega-3s is microscopic algae, which the fish consume. The two primary and most beneficial omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
The Widespread UK Deficiency
"Research indicates that three-quarters of us do not get an adequate intake," Professor Calder reveals. "Unless individuals regularly consume oily fish or take supplements, their levels of EPA and DHA will remain low." This shortfall is critically important because these specific fatty acids are directly linked to enhanced cell and organ function, which translates to better overall health. Professor Calder emphasises that this holds true "from pregnancy and infancy all the way through to old age."
Official Government guidelines recommend a minimum daily intake of 450mg of combined EPA and DHA. This is roughly equivalent to consuming one portion of oily fish and one portion of white fish per week. For context, a 140g serving of salmon contains between 2,000 and 2,500mg, while the same portion of cod offers 160-260mg.
"Given that only 25 per cent of the UK population eats fatty fish regularly, meeting this recommendation through diet alone is nearly impossible for most people," Professor Calder explains. "This is precisely where supplements can provide valuable assistance."
Examining the Evidence for Health Benefits
The majority of scientific research supports a role for fish oil in promoting heart health. A comprehensive 2020 review by the respected Cochrane group, which analysed all existing studies, concluded that fish oil supplements may indeed help reduce the risk of heart disease.
There is also growing scientific interest in the potential for omega-3s to support brain health and stave off cognitive decline. DHA constitutes approximately 10-15 per cent of the brain's grey matter. A 2022 study published in the journal Neurology found that middle-aged individuals with higher blood levels of omega-3s scored better on cognitive function tests than those with lower levels.
Furthermore, research from King's College London last year discovered that women with Alzheimer's disease had significantly lower omega-3 levels compared to those without the condition. The researchers explicitly suggested that "women should ensure they are obtaining enough through fatty fish or via supplements."
Choosing and Using Supplements Safely
Professor Calder offers crucial advice for consumers navigating the supplement aisle. "When purchasing fish oils, you must check how much EPA and DHA a product contains—not just the total omega-3 content, as this might include other, less important oils."
Fish oil supplements are generally considered safe for most people, with common side-effects limited to fishy burps, heartburn, and minor stomach upsets. However, it is always advisable to consult with a GP before starting any new supplement regimen, particularly for individuals with pre-existing medical conditions or those taking prescribed medications.
Expert Product Assessment and Ratings
We asked Professor Calder to evaluate a selection of popular omega-3 products available to UK consumers. Here is his expert breakdown and verdict.
The Classic Option
Holland & Barrett Cod Liver Oil 500mg, £2.49 for 30 capsules. One daily capsule provides 40mg EPA and 40mg DHA at a cost of 8p per day.
Expert Verdict: Cod liver oil does not deliver nearly as much omega-3 as oils derived from oily fish like sardines or mackerel. The daily capsule offers a relatively low dose of EPA and DHA, insufficient to confer significant benefit. Rating: 3/10
The Budget Buy
Tesco Health Omega 3 Fish Oil 1,000mg, £6.30 for 90 capsules. One capsule contains 250mg of combined EPA and DHA, costing 7p per day.
Expert Verdict: Each capsule provides nearly half the recommended daily intake, so taking two daily would likely be necessary. It is one of the most affordable options, but buyers should be cautious. Fish oil can degrade with prolonged storage, especially in warm or light conditions (like a shop display or kitchen), reducing its potency. Purchase only a month or two's supply at a time and always check the best-before date. Rating: 6/10
The Extra Purified Choice
Bare Biology mindful: pure omega 3, £23.95 for 30 capsules. One capsule provides 560mg DHA, costing 79p per day.
Expert Verdict: Each capsule delivers about the full recommended intake (mostly as DHA). It uses the natural triglyceride form of fish oil, which some believe is easier to digest and less likely to cause reflux, though research is limited. While it uses smaller fish with fewer contaminants, UK regulations already limit these levels. It is the most expensive option per day. Rating: 5/10
With Added Omega 6 & 9
Vitabiotics Ultra Omega 3·6·9, £10.35 for 60 capsules. One capsule provides 116mg total omega-3, plus omega-6 and omega-9, at 17p per day.
Expert Verdict: Most people obtain ample omega-6 and omega-9 from nuts, seeds, and vegetable oils in their diet, making extra supplementation unnecessary. These capsules are low in total omega-3, and crucially, the specific amounts of EPA and DHA are not stated—they are unlikely to meet the 450mg government recommendation. Rating: 2/10
The Vegan Alternative
Love Life Supplements Vegan Omega 3, £19.16 for 60 capsules. Two daily capsules provide 500mg DHA and 250mg EPA, costing 64p per day.
Expert Verdict: Vegetarians and vegans are at higher risk of omega-3 deficiency, making algae-based supplements an excellent source of direct DHA and EPA. Other plant-based options like flaxseed contain ALA, which the body converts poorly (under 5%). This product provides about 80% of the recommended intake per serving, which is a solid contribution. Rating: 7/10
Mini Capsules for Easier Swallowing
Wiley’s Finest Wild Alaskan Fish Oil Easy Swallow Minis, £17.99 for 60 capsules. Two capsules provide 360mg EPA and 270mg DHA, costing 59p per day.
Expert Verdict: These capsules are about half the size of standard ones, offering a solution for those who struggle with larger pills. They contain commendable amounts of EPA and DHA, with two capsules providing roughly three-quarters of the daily recommendation. The extra cost is justified for the easier-to-take format. Rating: 8/10
Gummies for Children
Nordic Naturals, Zero Sugar Omega 3 Fishies, £15.99 for 36 gummies. One daily gummy provides 150mg EPA and 100mg DHA, costing 44p per day.
Expert Verdict: Omega-3s are vital for children's developing brains, yet nearly 90% of UK children eat no oily fish. One gummy delivers the recommended amount for children. A potential downside is the inclusion of sweeteners, which may cause bloating or stomach upset for some. They are also relatively expensive. Rating: 7/10
The Skin Patch Innovation
PatchMD Omega 3 Plus, £19.50 for 30 patches. One daily patch provides 15.21mg EPA and 11.95mg DHA, costing 65p per day.
Expert Verdict: Patches could benefit individuals who cannot swallow pills or have stomach absorption issues. However, there is a notable lack of research supporting the efficacy of omega-3 skin patches for raising blood levels. Crucially, the amount of EPA and DHA per patch is less than one-tenth of the recommended daily dose. Other included nutrients are present in low amounts. Rating: 1/10
