When you read about the benefits of fish oil, it’s easy to see why there’s so much hype. The upsides of getting plenty of omega-3 fatty acids in your diet are so impressive—research shows they support the heart, reduce normal day-to-day pain, improve brain health and much more—it’s no wonder omega-3 fish oil supplements are some of the most popular on the market.

“Fish oil is a natural anti-inflammatory nutrient that has a number of health benefits,” says Lisa Richards, R.D., a dietitian in Vancouver, Canada, and author of The Candida Diet. “It’s a well-documented fact that taking fish oil on a regular basis can improve your health in a big way.”

Yet not all fish oil is created equal. Here’s what you need to know to get the most out of your supplement.

Your body needs omega-3 fatty acids for several functions—and there are a number of reasons to make sure you’re getting enough, says Richards. For starters, studies show it can lower triglycerides and increase levels of “good” HDL cholesterol, ultimately benefiting your heart tremendously. It’s also been shown to support mood and brain function. What’s more, fish oil is perhaps most well-known for reducing normal, daily inflammation—such as post-exercise inflammation.

You can get both DHA and EPA from your diet. Fatty fish (such as salmon, mackerel, sardines and trout) and shellfish (such as mussels, crabs and oysters) are good sources. Another type of omega-3 fatty acid called alpha-linolenic acid (ALA) is found in some plant-based foods (chia seeds, flaxseeds, walnuts and canola oil are excellent sources), and the body can convert ALA to DHA and EPA.

While the World Health Organization recommends eating one to two portions of fish every week, it can be tough to do this. If your diet lacks this amount of omega-3 rich fatty fish, a supplement can help you get enough health-boosting DHA and EPA.

Think back to biology 101 for a moment, when you learned that the human body is made up almost entirely of water. Now, think about how oil and water don’t mix very well. This is how Julie Hawkes, a certified health coach and product education specialist at Barlean’s, explains why only nine to 12 percent of most fish oils get absorbed. “The average fish oil isn’t broken down and absorbed optimally,” she says. “That’s why emulsified oils are key.” By emulsifying the fish oil, the DHA and EPA become more bioavailable to your body, which means it’s up to three times more absorbable, says Hawkes. “Even better, the creamy texture and great taste of Barlean’s Seriously Delicious Omega-3 fish oils makes them a great dessert stand-in that won’t raise your blood sugar. And because it’s so easy to digest, you won’t get the ‘fish burps’ that are so common with other fish oils.”

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