"How much omega-3 should women take daily?"

"Most research supports 1–2g combined EPA+DHA daily for general health. For cardiovascular or inflammatory conditions, 2–4g is commonly used under medical supervision. During perimenopause, higher EPA doses (1.5g+) may support mood and hot flash reduction."

"Is fish oil or algae oil better for women?"

"Both provide EPA and DHA. Algae oil is the vegan source that fish actually eat — it's sustainable and avoids heavy metal concerns. For women who don't eat fish, algae-based omega-3 (like Nordic Naturals Algae) is a clean alternative."

"Can omega-3 help with perimenopause symptoms?"

"Yes. High-EPA fish oil has clinical evidence for reducing hot flash frequency and supporting mood during perimenopause. EPA competes with arachidonic acid in inflammatory pathways, which are heightened during estrogen withdrawal."

"How do I know if my fish oil is rancid?"

"Rancid fish oil smells strongly fishy or paintlike when you open the capsule. Buy from brands that publish TOTOX (total oxidation) scores. Aim for TOTOX below 10. Good brands: Nordic Naturals, Carlson, Wiley's Finest."

"Should I take omega-3 with food?"

"Yes — always take omega-3 with a meal containing fat. This improves absorption significantly and reduces the risk of fishy reflux."

Best Omega-3 Supplements for Women (2026)

Olivia Jones • February 28, 2026

Omega-3 is one of the most studied supplements in human health, and one of the most adulterated. Most fish oil on store shelves is oxidized before you open it. Here’s what’s actually worth buying.

What to Look for in an Omega-3

EPA:DHA ratio — For women, high-EPA formulas are better for mood, inflammation, and perimenopause symptom management. Look for at least 1:1, ideally 2:1 EPA:DHA.

Form — Triglyceride form absorbs ~70% better than ethyl ester (the cheap, reconstituted form most supplements use). Check the label.

Oxidation testing — Buy brands that publish TOTOX scores. A rancid omega-3 generates harmful byproducts that outweigh the benefits.

Top Picks

1. Nordic Naturals Ultimate Omega — Best Overall

~$38 | 60 softgels — 1280mg EPA+DHA per serving, triglyceride form, third-party oxidation tested. Consistently low TOTOX scores. Trusted by most functional medicine practitioners.

2. Carlson Elite Omega-3 — Best Value

~$28 | 90 softgels — 1,600mg EPA+DHA per serving, triglyceride form, Norwegian sourced. Exceptional value without quality compromise.

3. Wiley’s Finest Wild Alaskan Peak EPA — Best High-EPA

~$42 | 60 softgels — 1,500mg EPA per serving (highest EPA concentration available). Best choice for perimenopause symptom management where EPA dose matters.

4. Nordic Naturals Algae Omega — Best Plant-Based

~$35 | 60 softgels — Microalgae-derived DHA+EPA. Sustainable, vegan, no heavy metal risk. Slightly lower EPA than fish-based but bioavailable and clean.