Omega-3 Gummies, Liquids and Softgels Compared

Omega-3 products are compared on combined EPA and DHA per serving — a figure that varies enormously between formats, and one that gummy products in particular tend to carry far less of than the packaging suggests.

Softgels

The standard format and the one carrying the highest doses. Concentrated products fit more EPA and DHA into fewer capsules, which is what you are paying for when a concentrate costs more than a basic fish oil. Serving sizes of two or three softgels are common, so read the serving line before comparing.

Liquids

Dosed per teaspoon or per measured millilitre, so conversion is needed before comparison. Liquids allow much larger EPA and DHA amounts per serving than capsules do without swallowing a handful of softgels, which is why they are common where a higher intake is intended.

Two practical points. Fish oil oxidises, and an opened bottle of liquid has a shorter usable life than a sealed blister of softgels — check the storage instruction, which frequently specifies refrigeration after opening. And a strongly rancid smell or taste is a reason to return a product rather than persist with it.

Gummies

This is where the gap is widest. Fish oil is an oil, and incorporating meaningful amounts into a gummy is difficult, so omega-3 gummies typically carry substantially less EPA and DHA per serving than softgels — often a fraction. The product is not mislabelled; the figure is on the panel. But someone switching from softgels to gummies on the assumption of equivalence is usually taking considerably less than they were.

Check the combined EPA and DHA figure specifically, not the total omega-3 or the oil weight. Some gummy products are based on ALA from plant oils rather than EPA and DHA at all, which is a different thing entirely — see EPA and DHA explained.

Emulsions and flavoured suspensions

Sold on palatability, and dosed per volume. The same rule applies: find the combined EPA and DHA per serving.

The comparison method

1. Find EPA and DHA per serving on each panel and add them.
2. Note the serving size in softgels, teaspoons or gummies.
3. Multiply by servings per container for total EPA and DHA in the pack.
4. Divide the price by that figure for cost per gram of omega-3.

Comparing on capsule count, bottle size or price per bottle will systematically favour the most dilute product on the shelf.

Source and form still apply

Format is independent of source. Any of these can be fish, krill or algal-derived, and the source changes the EPA-to-DHA ratio and the suitability for different diets — see krill oil vs fish oil. Concentration form is separate again, covered in triglyceride vs ethyl ester.

One safety note

High omega-3 intakes can affect bleeding time. If you take an anticoagulant, are scheduled for surgery, or have a fish or shellfish allergy, speak to your doctor or pharmacist before starting — and note that a switch between formats can change your intake substantially without you intending it.

Our omega-3 comparison filters by brand, strength, format and pack size.

References

• NIH Office of Dietary Supplements — Omega-3 Fatty Acids (Health Professional Fact Sheet)
• NCCIH — Omega-3 Supplements: In Depth