What is better than fish oil? Exploring superior alternatives

October 3, 2025 •

4 min read

According to a 2014 review of studies, some research found that krill oil was more effective than fish oil at lowering several risk factors for heart disease, even at lower doses. While fish oil has long been a popular source of omega-3s, a growing number of superior alternatives are emerging that may be more effective, sustainable, or better tolerated by the body.

Quick Summary

Several alternatives to fish oil exist, including marine-based options like krill oil and plant-based supplements from algae, flaxseed, and walnuts. These options offer distinct advantages related to absorption, antioxidant content, sustainability, and dietary restrictions, providing viable choices for obtaining essential omega-3 fatty acids.

Key Points

Algae oil is a sustainable and vegan omega-3 source: It provides direct DHA and EPA, avoiding the risks of heavy metal contamination and the environmental concerns of fishing.
Krill oil may offer enhanced absorption: The omega-3s in krill oil are bound to phospholipids, which some research suggests leads to better bioavailability than the triglyceride form in fish oil.
Krill oil contains powerful antioxidants: Naturally rich in astaxanthin, krill oil provides added protection against oxidative stress not found in standard fish oil.
Plant-based seeds provide ALA: Flaxseeds, chia seeds, and walnuts are excellent sources of ALA, though the body's conversion to the more active EPA and DHA is inefficient.
Purity and sustainability concerns favor alternatives: Algae and sustainably sourced krill oil address common worries about mercury contamination and overfishing associated with fish oil.
The 'best' choice depends on individual needs: Your dietary preferences, ethical considerations, and health goals should guide whether algae oil, krill oil, or whole-food plant sources are the best option.

Why Search for Alternatives to Fish Oil?

For years, fish oil has been the go-to supplement for omega-3 fatty acids EPA and DHA, which are crucial for heart, brain, and joint health. However, modern concerns have prompted many to look for alternatives. The primary reasons include sustainability issues related to overfishing, potential contamination with heavy metals like mercury and PCBs, and the unpleasant side effects—such as fishy burps—associated with some supplements. Furthermore, the bioavailability, or the rate at which the body can absorb and use the nutrients, can vary depending on the source. This exploration into alternatives is not just for vegans or those with allergies, but for anyone seeking a purer, more sustainable, and potentially more effective source of these essential nutrients.

Algae Oil: The Original Source of Omega-3

Algae oil is extracted from microalgae, which are the original source of marine omega-3s. Fish and krill get their omega-3s by consuming algae, so taking an algae oil supplement cuts out the intermediary, providing a more direct source. Algae oil is especially rich in DHA and often contains EPA, with many supplements providing comparable levels to fish oil.

Sustainability: Algae are cultivated in controlled environments, which avoids contributing to overfishing and reduces the ecological footprint compared to marine harvesting.
Purity: Being grown outside the ocean means algae oil is free from contaminants like mercury and PCBs that can accumulate in fish.
Dietary Suitability: As a plant-based source, it is the ideal omega-3 supplement for vegetarians and vegans.
Benefits: Studies show algae oil can effectively raise blood levels of DHA and EPA, providing the same heart, brain, and eye health benefits as fish oil.

Krill Oil: Enhanced Absorption and Antioxidants

Krill oil is another marine-based alternative, sourced from tiny, shrimp-like crustaceans. While it also provides EPA and DHA, its unique composition offers a potential edge over fish oil. The omega-3s in krill oil are primarily bound to phospholipids, a different structure than the triglycerides found in fish oil.

Superior Absorption: Many experts believe that the phospholipid form of omega-3s in krill oil enhances their absorption and utilization by the body. Some studies have suggested krill oil can achieve similar blood levels of EPA and DHA with a lower dosage compared to fish oil.
Astaxanthin: Krill oil naturally contains astaxanthin, a powerful antioxidant that gives it a red hue. Astaxanthin protects the oil from oxidation and offers additional health benefits, including enhanced protection against oxidative stress.
Potential Heart Benefits: Limited research suggests that krill oil may be more effective than fish oil at reducing certain heart disease risk factors, though more study is needed.

Comparison Table: Fish Oil, Krill Oil, and Algae Oil


Feature	Fish Oil	Krill Oil	Algae Oil
Omega-3s (EPA/DHA)	High concentration	Lower concentration per dose, but potentially better absorbed	High concentration (especially DHA)
Absorption	Primarily triglyceride form; standard absorption	Phospholipid-bound; potentially higher absorption and bioavailability	Glycolipid/phospholipid-bound; potentially higher absorption than fish oil
Antioxidants	Low to none (astaxanthin)	High (astaxanthin)	Low to none (antioxidants sometimes added)
Purity/Contaminants	Variable; check for third-party testing for mercury, PCBs	Low risk of contaminants; krill are low on the food chain	Very low risk of contaminants; farmed in controlled environments
Sustainability	Can contribute to overfishing; certification is important	Krill are a crucial food source for marine life; requires sustainable harvesting practices	Most sustainable option; grown in labs
Dietary Suitability	Not suitable for vegans/vegetarians or those with fish allergies	Not suitable for vegans/vegetarians or those with shellfish allergies	Suitable for vegans and vegetarians
Cost	Generally most affordable	Typically more expensive	Can be more expensive

Plant-Based ALA Sources

Beyond the direct EPA and DHA sources of algae and krill, many plant-based foods provide alpha-linolenic acid (ALA). While the body can convert ALA into EPA and DHA, the conversion rate is relatively inefficient. These sources are best for general omega-3 intake rather than targeting high EPA/DHA levels, unless combined with a direct source like algae oil.

Flaxseeds/Flaxseed Oil: A tablespoon of flaxseed oil contains over 7 grams of ALA. It can be added to smoothies, salads, or oatmeal.
Chia Seeds: Just one ounce of chia seeds provides over 5 grams of ALA. They are excellent in puddings, baked goods, or as a smoothie thickener.
Walnuts: A handful of walnuts offers a good dose of ALA, along with other vitamins and protein.
Hemp Seeds: With a balanced ratio of omega-3 and omega-6 fatty acids, hemp seeds are a versatile addition to many dishes.

The Verdict: Which Omega-3 is Better for You?

Choosing the best omega-3 source depends on your individual needs and dietary preferences. For vegetarians and vegans, or those concerned about marine contaminants and sustainability, algae oil is the clear winner. It provides the essential EPA and DHA directly, with a purity and eco-friendly profile that surpasses fish oil. Krill oil offers a compelling alternative for those without shellfish allergies, boasting enhanced absorption and powerful antioxidants, though it is a more costly option. For those who simply wish to incorporate more omega-3s into their diet through whole foods, flaxseeds, chia seeds, and walnuts are excellent, though less efficient, sources of ALA. Ultimately, while fish oil remains a valid option for many, the landscape of omega-3 supplementation has expanded to offer more targeted, sustainable, and absorbable choices that may be better for certain individuals and for the planet.

Conclusion

In summary, whether a supplement is "better than fish oil" depends on what you value most: superior bioavailability, sustainability, or dietary alignment. Algae oil is a fantastic, clean, and sustainable direct source of EPA and DHA for everyone, including vegans. Krill oil offers potentially superior absorption due to its phospholipid structure and added antioxidants. For those seeking whole-food omega-3s, plant-based ALA sources are a simple dietary addition. By considering these superior alternatives, you can make a more informed choice for your health and the environment.

Visit Medical News Today for an expert comparison of omega-3 supplements

Frequently Asked Questions

Algae oil is the primary source of marine omega-3s, providing direct EPA and DHA. It is grown in controlled environments, making it a purer, vegan, and highly sustainable alternative without the risk of mercury or PCB contaminants found in some fish oil products.

Some research suggests krill oil may be more effective at a lower dose due to its phospholipid structure, which aids absorption. It also contains the antioxidant astaxanthin, providing additional benefits not found in most fish oils, though more research is needed.

Flaxseeds and chia seeds are rich in alpha-linolenic acid (ALA), but the body's conversion of ALA to the active EPA and DHA is very limited. While a healthy addition to your diet, they are not a reliable way to achieve optimal EPA and DHA levels.

Yes, algae oil is a plant-based omega-3 source that provides EPA and DHA, making it the ideal supplement for vegans and vegetarians. Krill oil is not vegan, as it is sourced from crustaceans.

Astaxanthin is a powerful antioxidant that naturally occurs in krill and gives the oil its red color. It helps protect the oil from oxidation and provides enhanced antioxidant and anti-inflammatory properties.

Look for supplements that are third-party tested and certified by organizations like IFOS, NSF International, or the Marine Stewardship Council to ensure purity, potency, and a lack of contaminants. Vegan options should specify their algae-based source.

Algae oil is generally associated with fewer digestive side effects like 'fishy burps' compared to fish oil. While krill oil side effects are often mild, those with shellfish allergies should avoid it.