Should You Supplement With Omega-3s?

Not eating enough fish? You’re not alone. So, should you supplement with omega-3s? I've put together this overview of whether supplementing with omegas is right for you.

Omega-3 supplements can help fill in nutritional gaps, support your body from head to toe, and keep you feeling your best- even on those busy weeks when fish just isn’t happening.

Why I Turn to Omega-3s (and Why You Might Want To)

As a seafood recipe developer and mom of four seafood-loving kids, I’m cooking up easy nourishing meals that my entire family loves, multiple times a day- think shrimp nachos or a quick air fryer frozen fish dinner, or really anything from my Mediterranean Seafood recipe collection that my family swoons over.

But even in my house, we don’t always hit our weekly goal of 2–3 seafood meals a week, as the experts recommend. That’s when I reach for high-quality omega-3 supplements for the whole family. They are my go-to when life gets hectic and we need a boost of health!

6 Amazing Benefits of Omega-3 Supplements

1. Heart Health Superpower
Omega-3s help lower blood pressure, improve cholesterol, and reduce the risk of heart disease. If heart problems run in your family, supplementing early can be a game-changer.

2. Hidden Benefit: Better Skin!
Not many people know this, but omega-3s help reduce acne and improve dry skin. They also support your skin's natural glow by fighting inflammation, which all ages can appreciate!

3. Boosts Brain Power & Focus
Your brain loves omega-3s and other heart-healthy oils. They help improve focus, memory, and even your mood. They’re especially helpful when you’re juggling lots of tasks and can use extra support.

4. Eases Joint Pain & Muscle Recovery
If you’re sore after a workout—or just from everyday life—heart-healthy fats can help reduce stiffness and pain by calming inflammation in your joints.

5. Supports Eye Health
DHA, a type of omega-3, supports eye health and may even reduce age-related vision problems. Bonus: It can also help with dry eyes.

6. Fights Inflammation & Helps Your Body Heal

One of the biggest benefits of omega-3s and my personal favorite to calm chronic inflammation, which can make a huge difference if you’re always feeling “off,” tired, or achy.

Omega-3s help calm things down, which can make you feel better faster and even help prevent certain illnesses.

Omega-3 Supplements That I Love

After years of trial and error (especially with the kid supplement), here’s what we actually use and love:

For Adults:
- Wild Norwegian Omega-3s – My top pick, with added vitamins A & D for extra immune support.
- Pure Omega Xtra Option – Ideal if you’re wanting to go all in with an extra boost.
For Kids:
- Zero-Sugar Gummy Omegas – These taste amazing and my kids have taken them for over two years. No arguments at supplement time!

My Favorite Omega-3 Alternatives

Here are great options to look through:

Cod liver oil - (my go-to for a couple of years as I was a looking for more vitamin D)
Algal Oil - (a plant-based source that's great for a vegetarian or a vegan omega-3 alternative)
Chia Seeds or Flaxseeds - (they’re high in ALA, another type of heart-healthy oils). I make chia pudding most mornings or add it to a smoothie along with Hemp seeds.

I'm currently taking Carlson Cod Liver Oil. I've used it for the past year, after trying several others, and I like it! Though I like to switch things up from time to time.

Quick Tip: cod liver oil is derived from the liver of the fish, whereas omegas are extracted fat from fatty fish.