By Declan Hallwood, Nutrition & Supplements Editor · Updated 13 September 2026
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Walk down the supplement aisle and every tub shouts a big number at you. 1000mg. 2000mg. 3600mg. Almost none of those numbers describe the thing you are buying, because they measure the oil, not the omega 3 inside it, and a standard 1000mg fish oil capsule carries only about 300mg of EPA and DHA between them. That single piece of label literacy separates a supplement worth taking from an expensive way to make your kitchen smell of sardines.
Below are six omega 3 supplements sold on Amazon UK that stand up when you read the small print, covering fish oil, cod liver oil and algae for vegans. The NHS advises at least one 140g portion of oily fish a week as the richest source of long-chain omega 3, and a capsule is best treated as insurance for the weeks that does not happen.
How we chose
We compared products on the EPA and DHA content per stated serving, the number of capsules you have to swallow to get there, the cost per day at the price shown when we wrote this, and what verified UK buyers say about repeat and capsule size. We have not run lab assays on these oils and we do not claim to have taken all six for months. Prices and formulations change, so check the current label before you order.
Bare Biology is the one to buy if you care more about what goes in than what it costs. Two capsules give you roughly 1,700mg of omega 3, weighted heavily towards EPA, which is several times what a bargain 1000mg softgel delivers. The oil is in triglyceride form rather than the cheaper ethyl ester, it is third-party tested for purity, and the capsules genuinely do not repeat on most people.
The catch is money. At around £33 for a month you are paying five or six times what the budget picks cost per day, and Bare Biology's marketing leans into a wellness aesthetic that will grate on anyone who just wants fish oil. If you take omega 3 seriously enough to read the EPA number, though, this is the product that respects that.
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This is the pick most people should default to. Each two-softgel serving carries 660mg EPA and 440mg DHA, the tub holds 240 softgels, and that works out at roughly four months of daily use for about the price of two coffees a week. Nutravita is a UK brand that publishes its sourcing and certificate of analysis, and its supplements sell in serious volume on Amazon UK.
Two honest gripes. The softgels are large, so anyone who struggles swallowing capsules should look at the smaller Igennus below, and a minority of buyers report a fishy aftertaste towards the end of a tub, which usually points to storage in a warm kitchen rather than a bad batch. Keep it cool and dark.
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Bulk sells to lifters who buy protein by the 5kg sack, and its omega 3 follows the same logic: plain packaging, low price, no story. A pack of 90 softgels costs around £12, which makes it the cheapest credible option here, and if you already order creatine or whey from Bulk you can drop it in the same basket.
Be clear about what you are getting. These are standard strength softgels, so you need two or three a day to reach a meaningful EPA and DHA total, and the 90-capsule pack empties fast at that rate. The 270 and 540 packs work out cheaper per capsule if you know you will keep taking them.
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Triple strength means the oil is concentrated, so you get over 2,100mg of omega 3 from a serving instead of the 300mg a basic softgel manages. For anyone who has been told to raise their intake, or who simply hates swallowing four capsules a day, that concentration is the whole point. Higher intakes are also where the research on blood lipids sits: one dose-response trial found 3.4g of EPA plus DHA a day lowered triglycerides by 27% while a nutritional 0.85g dose did nothing measurable.
That study is also the reason for a warning. Doses at that level are pharmaceutical territory, they can thin the blood, and they belong in a conversation with your GP rather than a shopping basket, particularly if you take anticoagulants. Taken as directed, this is a well-priced concentrate; taken as a self-prescribed treatment, it is not a good idea.
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Most vegan omega 3 products are DHA with a token amount of EPA, which is a problem if EPA is what you were after. Igennus builds its algae oil around a more even split, delivering 600mg of combined EPA and DHA, and the softgels are noticeably small, which matters when you are taking them every day. No fish, no repeat, no sustainability guilt about krill.
It is pricier per milligram than fish oil and always will be, because growing algae in tanks costs more than pressing sardines. Sixty softgels also go quickly at the recommended serving. For vegans, vegetarians and anyone who simply cannot stomach fish oil, it remains the sensible choice, and it sits alongside the Opti3 vegan omega 3 and Omvits options we have looked at before.
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Your grandmother's supplement, and still a reasonable buy. One capsule a day, 120 capsules in the tub, four months on the shelf for about a tenner, plus vitamin D that most of us are short of between October and March. Seven Seas has been made in the UK since the 1930s and the brand recognition is not nothing when you are buying an oil you cannot inspect.
Read it for what it is. The EPA and DHA per capsule are modest next to any high strength fish oil here, and cod liver oil carries vitamin A, so do not stack it with a multivitamin and a separate retinol supplement without checking the totals. Buy it for the vitamin D and the convenience, not to hit a big omega 3 number.
Check price on AmazonCod liver oil and fish oil are not the same product, and buying the wrong one is the most common mistake in this aisle. Fish oil is pressed from the flesh of oily fish and concentrated for EPA and DHA. Cod liver oil comes from the liver, where the fish stores fat-soluble vitamins, so it arrives with vitamin A and vitamin D already in it.
That changes what the capsules are good at. Per capsule, cod liver oil carries noticeably less EPA and DHA than any concentrated fish oil on this page, so if your goal is a high omega 3 intake you'll be swallowing a lot of them. What you get instead is vitamin D through a British winter, which is the thing most of us are genuinely short of between October and March, in a one-a-day format that costs about 8p a day.
The vitamin A is the part to take seriously. It's fat soluble and it accumulates, so stacking cod liver oil capsules on top of a multivitamin and a separate retinol product is how people quietly overshoot. The NHS advice is firmer for anyone pregnant or trying to conceive: avoid supplements containing vitamin A, cod liver oil included.
So buy the Seven Seas One-A-Day for convenience, the vitamin D and the fact that it has been made in the UK since the 1930s. Buy a high strength fish oil such as the Bare Biology or the Nutravita if the EPA and DHA number is what you're chasing. Plenty of people are better served running the cod liver oil through winter and switching to a concentrate the rest of the year.
Turn the tub around and find three numbers: EPA, DHA, and the serving size that produces them. If the front says 1000mg and the back does not mention EPA at all, that is a cheap standard oil and you will need three or four capsules to match one high strength serving.
After that, look at the form. Triglyceride form absorbs better than ethyl ester, though ethyl ester products are cheaper and still work; brands that use triglyceride form say so, loudly. Freshness matters more than most buyers realise, since oxidised oil is what causes the awful repeat, so buy from a shop with fast turnover, store the tub away from the hob, and stop taking any oil that smells rancid.
None of this replaces food. Two portions of oily fish a week beats any capsule, and if you are already eating salmon, mackerel or sardines regularly you may not need a supplement at all. If you take blood thinners, are pregnant, or have a fish or shellfish allergy, speak to a pharmacist before starting one.
Bare Biology Life & Soul is the best omega 3 supplement for most people who want quality over price, because it delivers roughly 1,700mg of omega 3 per two-capsule serving with a high EPA share, so you swallow fewer capsules. If you would rather not pay boutique money, Nutravita's 2000mg softgels give you 660mg EPA and 440mg DHA per serving for a fraction of the cost per day.
Most general health guidance lands around 250mg to 500mg of combined EPA and DHA a day, which one portion of oily fish a week roughly covers. Supplement studies looking at triglycerides use far more, in the region of 3g a day, and that is a dose you should only take on medical advice. Read the EPA and DHA numbers on the label, not the 1000mg fish oil number on the front.
No, and this is the single most common mistake UK buyers make. A 1000mg fish oil capsule typically contains around 180mg EPA and 120mg DHA, so 300mg of actual omega 3. High strength products state EPA and DHA separately on the front of the tub, which is a good sign.
Algae oil is where fish get their omega 3 in the first place, and it supplies the same EPA and DHA rather than the ALA found in flax or chia. It costs more per milligram, and many vegan products are heavy on DHA and light on EPA, so check the split. Igennus is one of the few UK options with a genuinely balanced EPA and DHA profile.
Yes. Fat helps absorption and a meal cuts down on the fishy repeat that puts people off. If you still get reflux, keep the capsules in the freezer and take them with your largest meal of the day.
Cod liver oil adds vitamin A and vitamin D, which is genuinely useful through a British winter, but it is usually much lower in EPA and DHA per capsule than a dedicated fish oil. Take it for the vitamins and accept the modest omega 3, or buy a high strength fish oil and a separate vitamin D.
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