The Ultimate Guide to Fish Oil Supplements + Top 5 Picks in India

May 20, 2025 | by RTM life ventures

The Ultimate Guide to Fish Oil Supplements + Top 5 Picks in India

Tired, foggy,inflamed — and don’t know why? You might be missing Omega-3.

Modern diets are very low in omega-3. Here’s how :

Over the years, the change in dietary habit routines has led to a shift away from omega-3.

Today’s modern diet is rich in vegetable oils, processed snacks, refined grains, fast food, and refined grains which are dangerously overloaded with omega 6 fatty acids, while being severely deficient in omega 3s.

Both omega 3 and omega 6 are essential, but there is an ideal ratio between omega 3 and omega 6.

An imbalance of this ratio can fuel chronic inflammation, which is linked to fatigue, joint pain, brain fog, heart disease, and even mood disorders.

Adding omega 3 from foods like walnuts, chia seeds, or fatty fishes like mackerel, salmon, sardines, anchovies etc can help restore this imbalance, supporting long term health from the inside out.

Also if you cannot do this much hassle to get good quality omega 3, you can always supplement it from omega 3 capsules, just be sure that you are taking the right dosage.

What are fish oil supplements?

Fish oil supplements are concentrated sources of omega-3 fatty acids(a combination of EPA(eicosapentaenoic acid) and DHA (docosahexaenoic acid), which is extracted from the fatty tissue of oily fishes like sardines, anchovies, and mackerel.

These essential fatty acids are crucial for your brain health , but your body can’t produce them on its own.

Most people don’t eat fatty fishes regularly that is why fish oil supplements have become one of the most popular and researched additions to the dietary routine worldwide.

A high quality fish oil supplement (you can prefer oximind ultimate omega) supports anti-inflammatory processes and fuels well-being- especially in modern lifestyles lacking in omega 3 rich foods.

What is Omega-3 and Why Does Your Body Need It?

Omega-3s aren’t just another viral ingredient.

They are essential fatty acids that your body can’t function smoothly without.

There are three main types:

- ALA(Alpha-linolenic acid)- found in plant oils like flaxseed (not very effective in humans.

EPA(Eicosapentaenoic acid) is found in fish oil and is powerful for inflammation, the heart, and mood.

- DHA(Docosahexaenoic Acid)- Vital for the brain, eyes, and nervous system.

But here’s the catch: Your body can’t produce EPA and DHA on its own.

That means if you are not eating fatty fish 3-4 times a week or consuming a good amount of seeds regularly, you’re likely deficient, and that deficiency is silently affecting your :

- Brain function and memory

- Heart health and cholesterol levels

- Joint pain and stiffness

- Sleep quality

- Mood, anxiety, and stress levels

- Eye health and vision

Omega-3s are the building blocks of every cell membrane.

They control inflammation, keep your heart rhythm stable, and even impact how well your brain thinks.

Fish Oil vs 🌿 Algae Oil – Which Omega-3 is Better?

Feature	🐟 Fish Oil	🌿 Algae Oil
Source	Extracted from fatty fishes like sardines, anchovies, mackerel	Derived from marine algae (the original source of DHA & EPA)
EPA/DHA Content	Naturally high in both EPA and DHA	Mostly rich in DHA, EPA content often lower or absent unless concentrated
Sustainability	Depends on fishing practices; risk of overfishing & ocean impact	More sustainable & eco-friendly; grown in controlled environments
Suitability	Best for non-vegetarians looking for full-spectrum omega-3s	Ideal for vegans, vegetarians, or eco-conscious individuals
Bioavailability	High – especially in triglyceride or re-esterified form	High – especially in concentrated forms
Taste/Smell	Can have fishy aftertaste (unless coated or mint-flavoured)	Odorless and taste-neutral
Price	Generally more affordable	more expensive due to production cost

So, Which One Should You Choose?

If you’re non-vegetarian, want higher EPA+DHA levels per dose, and are on a budget, fish oil (like Oximind Ultimate Omega) is your go-to.
If you’re vegan or vegetarian, or highly eco-conscious, Algae Oil is the best plant-based option.

6. Who Should Take Omega-3?

Adults

1. Modern Lifestyle = High Inflammation

A large number of Adults consume diets high in omega-6 fats (from processed foods, fried items, and vegetable oils).
This imbalance leads to chronic inflammation, which is linked to:

Heart disease

Joint pain

Mental stress and fatigue

Premature aging

2. Cognitive Health Starts Declining After 25

Omega-3s (especially DHA) help maintain memory, focus, and brain plasticity.
Adults juggling work, family, and stress often experience:

Brain fog

Low energy

Mood swings

3. Heart Protection is Crucial After 30

EPA and DHA are proven to:

Lower triglycerides

Reduce bad cholesterol (LDL)

Improve circulation

Support overall cardiovascular function

Doctors recommend fish oil as a daily preventive supplement for heart health.

4. Joint & Bone Health

By your 30s, cartilage begins to wear down.
Omega-3s reduce joint stiffness and pain, especially in sedentary office workers or active gym-goers.

5. Skin, Hair & Hormonal Support

Omega-3s improve skin hydration, regulate sebum production, and reduce hormonal acne.
Also help with PMS symptoms, mood swings, and even sleep.

Pregnant or Lactating Women

(Only under a doctor’s supervision)

DHA (a type of Omega-3) is critical for:

Baby’s brain and eye development
Reducing the risk of preterm birth
Improving mother’s postpartum recovery and mood

The Bottom Line:

If you fall in any of these categories, skipping Omega-3 is like skipping a core nutrient your body desperately needs.

How to Take Omega-3 Correctly

Dosage: 1000–2000 mg combined EPA+DHA daily
With meals (preferably with fat for better absorption)
Store in a cool, dark place

Top 5 Omega-3 Supplements Available in India (2025 List)

Brand	EPA/DHA	Form	Unique Feature	Price
Oximind Ultimate Omega	900mg EPA + 600mg DHA per serving	Mint Softgel	Mint-flavored, , amber bottle	₹899
Nordic Naturals	650mg EPA + 450mg DHA	Lemon Softgel	Highly pure, global brand	₹2,500+
Wow Omega-3	Lower	Capsule	Budget option	₹700
Carbamide Forte	600mg EPA + 400mg DHA	Capsule	Basic triple-strength	₹950
TrueBasics Omega-3	550mg EPA + 400mg DHA	Capsule	Popular online	₹1,200

Conclusion: Why Omega-3 Should Be a Daily Habit

In today’s fast-paced world, Omega-3 is not a luxury — it’s a necessity.

From heart and brain health to joints, skin, and mood, Omega-3s (EPA & DHA) play a critical role in keeping your body and mind performing at their best.

But Not All Omega-3 Supplements Are Created Equal

When choosing a fish oil supplement, always look for: