Omega-3 fatty acids don’t always get the spotlight they deserve, but they quietly support some of the most important functions in your body, like keeping your heart healthy, your brain sharp, and your joints moving comfortably. These essential fats also help manage inflammation, helping regulate your mood to protecting you from cardiovascular disease. The only catch? Your body can’t make enough of them on its own, so it’s up to you to get them through your diet or supplements.
Fish with oil happens to be one of the best sources of omega-3s, particularly the long-chain types called EPA and DHA. These are the kinds your body uses most efficiently, in contrast with plant-based variations that are often harder to absorb. But let’s face it, not everyone eats fatty fish regularly. Maybe you’re not a fan of the flavour, have dietary restrictions, or just don’t have access to fresh seafood often. That’s where omega-3 supplements can step in and give your intake a helpful boost.
Let’s talk about where to find omega-3s in oily fish, and how supplements can fill the gaps when fish just isn’t part of the picture.
The Best Oily Fish for Omega-3s
If you’re looking to get more omega-3s from your meals, oily fish are a great place to start. They’re flavorful, versatile, and naturally loaded with the nutrients your body needs. Try the following as part of a well-rounded, healthy diet:
Salmon
Salmon’s a go-to for many people, and not just because it tastes great. It’s rich in EPA and DHA, relatively low in mercury (especially if it’s wild-caught), and easy to find fresh, frozen, or canned. As a bonus, it also brings a good dose of protein, B vitamins, selenium, and even a bit of vitamin D.
Mackerel
Mackerel is another strong contender. It’s small, oily, and packs in more omega-3s per gram than most other fish. It cooks fast, which makes it a handy option for busy weeknights. Just keep in mind that some larger types, like king mackerel, may contain more mercury. Smaller species like Atlantic mackerel are usually a safer bet.
Sardines
Sardines might not be everyone’s first choice, but they’re hard to beat nutritionally. You eat them whole, bones and all, so you get calcium along with omega-3s. They’re also affordable, widely available in cans, and great on toast or mixed into pasta.
Anchovies
These little guys often fly under the radar, but they’re packed with flavour and nutrients. A few anchovy fillets can instantly upgrade a dish and sneak in some extra omega-3s while they’re at it.
Herring
Herring shows up in a lot of traditional European recipes, especially smoked or pickled. If you’ve never tried it, you might be surprised by how tasty and filling it can be. Plus, it’s rich in DHA, EPA, and vitamin B12.
Tips for Taking Omega-3 Supplements
What do you do when you’re not into fish, or it simply doesn’t show up on your plate often enough? Supplements can help you cover your bases. The key is knowing what to look for and how to take them. Follow these expert tips for best results:
Choose the Type That Fits Your Lifestyle
Fish oil is the most common option, and it usually contains a reliable mix of EPA and DHA. Krill oil is another choice; it’s naturally rich in antioxidants and may be easier for your body to absorb. Following a plant-based diet? Algal oil made from marine algae is a solid vegan-friendly source of DHA, and sometimes EPA too.
Pay Attention to What’s Actually in the Capsule
Just because the label says “1,000 mg of fish oil” doesn’t mean you’re getting 1,000 mg of omega-3s. The real value lies in the amounts of EPA and DHA, so check the supplement facts panel closely. Most adults benefit from around 250 to 1,000 mg of combined EPA and DHA per day, depending on their diet and health goals.
Look for Third-Party Testing and Purity Seals
Not all supplements are created equal, and contamination is always a risk with marine-based products. Choose brands that are third-party tested and certified for purity, especially for things like mercury, PCBs, and oxidation. A clean, high-quality product gives you peace of mind and better long-term results.
Take It with Food (and Preferably Fat)
Omega-3s are fat-soluble, which means they absorb best when taken with a meal that contains some healthy fat. This also helps cut down on that dreaded fishy burp. Some supplements use enteric coatings to help with this, but eating them with food usually does the trick just fine.
Talk to Your Doctor First—Just to Be Safe
If you’re pregnant, taking medications (especially blood thinners), or managing a health condition, it’s smart to check in with your healthcare provider before adding a new supplement. They can help you figure out the right dose and make sure it won’t interfere with anything else you’re taking.
You don’t need to overhaul your diet completely to make sure that you get enough omega-3s. Whether you’re adding more oily fish to your meals or reaching for a supplement that fits your lifestyle, small changes can go a long way. The important thing is finding a routine that works for you and sticking with it.
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