Are You Getting Enough Omega-3s? A Guide to the Best Food and Supplement Sources
Studies show the majority of people aren’t getting enough omega-3s on a daily basis. These "good" polyunsaturated fats are essential for human nutrition. They support heart, brain, and eye health. Plus, they are crucial for a healthy pregnancy.
Since omega-3s cannot be made by the body, they must be obtained from the foods you eat and/or supplements. The three main types of dietary omega-3 fatty acids are EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). Both EPA and DHA are found in seafood and fish, while ALA is most abundant in plant-based sources like flax and chia. While most balanced diets provide adequate ALA, getting enough EPA and DHA can be more difficult.
The World Health Organization (WHO) recommends a minimum of 250–500 mg of combined EPA and DHA each day for healthy adults. For pregnant and breastfeeding women, an additional 200 mg of DHA is advised to support both maternal and infant health.
How Omega-3 Works in the Body
EPA and DHA affect how the body responds to environmental factors, like toxins and inflammation. Individuals with healthy omega-3 levels can better regulate inflammation and protect cellular function. These benefits include lowering triglycerides, reducing blood pressure, and defending against cardiovascular disease.
Top Omega-3 Foods List: What to Eat
If you love seafood or follow a plant-based diet, there are great ways to keep your omega-3 levels high. Here are 20 omega-3 rich foods:
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Mackerel
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Salmon
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Sardines
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Anchovies
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Herring
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Cod liver
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Tuna
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Rainbow trout
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Sea bass
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Oysters
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Flaxseeds
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Chia seeds
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Walnuts
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Hemp seeds
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Soybeans
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Edamame
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Brussels sprouts
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Avocados
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Spinach
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Canola oil
Seafood: The Best Way to Get Omega-3
Seafood is considered the best way to get omega-3 because it contains direct sources of EPA and DHA. Cold-water fatty fish—like mackerel, salmon, herring, sardines, and anchovies—are particularly rich. Government guidelines typically recommend 2–3 servings of fatty fish per week to meet your EPA and DHA needs.
Fish Oil: The Most Popular and Effective Omega-3 Source
For those who don’t eat seafood, fish oil supplements are an excellent alternative. Fish oil can lower triglycerides, reduce inflammation, and support brain and heart health. Compared to plant-based sources, omega-3 fish oil offers superior absorption and proven results.
At Ballstad, we’re proud to offer premium Norwegian fish oil—sustainably sourced, fresh, and loaded with EPA and DHA. Our omega-3 capsules provide the ideal balance of potency and purity to support your everyday wellness.
Other Omega-3 Options: Krill Oil and Algae Oil
Krill oil, derived from tiny crustaceans, contains EPA and DHA along with antioxidants like astaxanthin. While less common than fish oil, it’s still a solid option for those seeking variety in their supplementation.
Algae oil is an excellent plant-based option for vegetarians and vegans. It primarily offers DHA and, in some cases, EPA. Though generally more expensive, algae oil supplements are free from cholesterol and contaminants.
Know Your Omega-3 Index
Developed by Dr. Bill Harris, the Omega-3 Index measures the percentage of EPA and DHA in your red blood cells. A score of 8% or higher is considered optimal for heart health. Sadly, many people fall below 4%, which increases their risk of chronic diseases. Only EPA and DHA will raise this score, so it’s important to ensure your diet or supplement delivers these fatty acids.
Final Thoughts: Why Fish Oil Remains the Top Choice
While there are several ways to increase your omega-3 intake—from plant-based foods to alternative supplements—fish oil remains the most effective, widely used, and research-backed source of EPA and DHA.
Its popularity is no coincidence. Fish oil offers a highly bioavailable form of omega-3 fatty acids, especially when sourced from cold-water, fatty fish. It delivers concentrated levels of EPA and DHA, which are directly linked to heart, brain, and eye health benefits. Fish oil is more accessible and affordable than plant-based sources like ALA or specialty supplements such as krill or algae oil. It is also clinically proven.
At Ballstad, we are proud to offer premium-grade omega-3 fish oil made in Norway from wild-caught fish. Our products are rich in high EPA DHA fish oil, carefully tested for purity, freshness, and potency. Looking for a great source of omega-3? Our Norwegian fish oil is the perfect choice. It's trusted by health-minded people all over the world.
Make fish oil part of your daily routine to support heart health, reduce inflammation, and maintain vitality for years to come.
Credit: OmegaQuant Website