Which is better for you, fish oil or salmon oil?

January 12, 2026 •

4 min read

Nearly 80% of people don't get enough omega-3s in their diet, making supplements like fish oil or salmon oil a popular choice. But which is better for you, fish oil or salmon oil? While both offer vital omega-3 fatty acids, they differ in concentration, specific nutrients, and cost, influencing which is best for your unique health goals.

Quick Summary

Fish oil, from various small fish, is affordable with balanced EPA/DHA. Salmon oil, derived exclusively from salmon, is more concentrated, higher in DHA, and contains astaxanthin.

Key Points

Source Matters: Standard fish oil comes from various small, oily fish, while salmon oil is extracted exclusively from salmon.
Concentration Levels: Salmon oil generally provides a higher, more concentrated dose of omega-3s, particularly DHA, than standard fish oil.
Astaxanthin Boost: Salmon oil naturally contains the powerful antioxidant astaxanthin, an anti-inflammatory compound not found in most standard fish oils.
Purity Concerns: Reputable brands for both oils use molecular distillation to remove heavy metals and toxins, so purity depends on the manufacturer, not just the fish.
Consider Cost: Fish oil is typically more budget-friendly and widely available, while salmon oil commands a higher price point.
Taste and Digestibility: Many find salmon oil more palatable, with less of a fishy aftertaste and fewer digestive issues compared to standard fish oil.
Focus on Specific Needs: Choose based on your health priorities; for higher DHA and antioxidants, salmon oil is better, while standard fish oil is a great affordable option for general health.

Understanding the Differences: Fish Oil vs. Salmon Oil

Both fish oil and salmon oil are excellent sources of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are crucial for overall health. However, the primary distinction lies in their source and specific nutritional composition. Standard fish oil is typically sourced from multiple species of smaller, oily fish, such as mackerel, anchovies, herring, and sardines. This varied sourcing can result in different concentrations and ratios of EPA to DHA, depending on the manufacturer and the blend of fish used. By contrast, salmon oil is derived exclusively from salmon, which provides a more consistent, and often higher, concentration of omega-3s per serving.

Nutritional and Antioxidant Profiles

The most significant nutritional difference between the two is the concentration of omega-3s and the presence of a powerful antioxidant.

Omega-3 Concentration: Salmon oil often provides a higher overall concentration of omega-3 fatty acids, particularly DHA, compared to standard fish oil. A higher dose of DHA is particularly beneficial for brain health, cognitive function, and eye health. For example, one source suggests salmon oil can deliver more than double the EPA and over four times the DHA per 100g compared to standard fish oil.
EPA to DHA Ratio: The ratio of EPA to DHA can also differ. Standard fish oil might offer a more balanced ratio, while salmon oil typically has a DHA-dominant profile. Your specific health needs, such as a higher focus on brain support (DHA) or general heart health (EPA and DHA), can help determine which ratio is more suitable for you.
Astaxanthin Content: A unique advantage of salmon oil is its natural content of astaxanthin, a potent antioxidant that gives salmon its pink-orange color. This antioxidant provides additional anti-inflammatory benefits and helps protect cells from oxidative stress. Standard fish oil does not contain astaxanthin.

Purity, Sourcing, and Processing

Concerns about heavy metal contamination (like mercury) and other pollutants are common with fish oil supplements. Here's how they compare:

Sourcing and Contaminants: While larger fish like salmon can accumulate higher levels of contaminants during their lifespan, reputable supplement brands use molecular distillation to remove harmful substances from both fish oil and salmon oil. However, wild-caught salmon generally has fewer contaminants than farmed salmon. Smaller fish like sardines and anchovies, often used for standard fish oil, are also less prone to contamination.
Quality Assurance: The key to ensuring purity lies in choosing high-quality, reputable brands that provide proof of third-party testing. Look for certifications from organizations like NSF International to confirm the product meets strict purity standards.
Processing: Cold-pressing is an extraction method that helps preserve nutrients, while heat extraction is often used for larger volumes but can reduce some beneficial compounds.

Cost and Digestibility

Your budget and tolerance for a fishy taste are also key factors in your decision.

Cost: Standard fish oil is typically more budget-friendly and widely available in stores. Salmon oil, due to its specialized sourcing and higher concentration of nutrients, often carries a higher price tag.
Taste and Reflux: Some people find the intense, fishy taste of standard fish oil unpleasant, which can lead to discontinuation. Many users report that salmon oil has a milder taste and is less likely to cause fishy burps or digestive discomfort. Taking supplements with a meal can also help reduce these side effects.

Comparison Table: Fish Oil vs. Salmon Oil


Feature	Fish Oil	Salmon Oil
Source	Multiple oily fish (sardines, anchovies, herring, mackerel)	Exclusively from salmon (wild or farmed)
Omega-3 Concentration	Varies by source; generally lower total omega-3s per serving	High and consistent concentration of omega-3s per serving
EPA:DHA Ratio	More balanced, but lower overall amounts	Often DHA-dominant, with higher overall amounts
Key Antioxidant	Does not contain astaxanthin	Naturally contains astaxanthin
Cost	More affordable and accessible	More expensive due to specialized sourcing and higher concentration
Contaminant Risk	Generally lower initial risk due to smaller fish, but purification is still critical	Higher potential for contaminants in larger fish, but reputable brands purify effectively
Palatability	Can have a strong, fishy taste and cause reflux for some	Often has a milder taste and is better tolerated

Making the Best Choice for Your Health Goals

Selecting the right supplement ultimately comes down to your individual health needs, budget, and personal preferences. If your primary goal is to simply increase your omega-3 intake in a cost-effective manner, a high-quality, reputable fish oil supplement can be an excellent choice. It provides foundational support for heart and brain health, and can help reduce inflammation.

However, if you are looking for a more potent supplement with a higher concentration of DHA and the added benefits of a powerful antioxidant, salmon oil is the superior option. The natural astaxanthin in salmon oil provides an additional layer of cellular protection not found in standard fish oil. This can be particularly appealing if you are focused on optimizing brain and eye function, or seeking enhanced anti-inflammatory effects.

For those with a sensitive stomach, salmon oil's milder taste and potential for fewer digestive issues may also make it the more palatable and sustainable choice for consistent, long-term use. Regardless of your choice, prioritizing a high-quality, purified product from a trusted brand is essential to avoid contaminants and ensure effectiveness. Consider your specific needs and consult with a healthcare provider to determine the best path for your supplement routine.

Visit Healthline for more detailed information on fish oil benefits.

Frequently Asked Questions

While both offer significant benefits for heart health, salmon oil's higher concentration of omega-3s and added astaxanthin, an antioxidant, may provide more potent heart protection for some individuals.

Salmon oil is often considered superior for brain health due to its higher DHA content, which is crucial for brain tissue and cognitive function.

Standard fish oil and salmon oil are not typically good sources of vitamins. Cod liver oil, a specific type of fish oil, does contain vitamins A and D, but generic fish oil and salmon oil primarily provide omega-3 fats.

Purity depends more on the manufacturer's processing methods, such as molecular distillation, than the type of oil. Reputable brands purify both types of oil to remove heavy metals and other contaminants.

Salmon oil is generally more expensive due to its higher concentration of omega-3s per dose, specialized sourcing from a single species, and the presence of additional compounds like astaxanthin.

For pets, anecdotal evidence suggests many prefer the taste of salmon oil and may experience fewer digestive issues. Salmon oil's astaxanthin can also benefit their coat and skin health.

To ensure freshness, choose a reputable brand that provides third-party testing for oxidation levels. Also, check the expiration date and store supplements in a cool, dark place. A strong or unpleasant fishy taste can indicate spoilage.

Sustainability depends on the source and fishing practices. Oil from smaller fish used for standard fish oil may be sourced from overfished populations. Wild-caught salmon stocks are also a concern, so look for certifications like MSC (Marine Stewardship Council) for both types of oil.

It is generally not necessary to take both, as they provide similar primary benefits. Focus on a high-quality supplement that meets your specific omega-3 concentration needs. Consult a healthcare provider before combining supplements.