October is National Seafood Month, which makes it the perfect time to reflect on where your omega-3s come from, why they matter, and how you can make better choices for your health and the planet.
Why Omega-3s Matter More Than You Think
Omega-3 fatty acids—especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—are among the most extensively researched nutrients in the world. In fact, there are more scientific studies on EPA and DHA than on many well-known nutrients like vitamin E and folic acid. These omega-3s are crucial for heart, brain, and eye health, and seafood is one of the richest natural sources.
But not all seafood is created equal. How it’s caught, raised, and sourced matters—both for the health benefits it provides and the sustainability of our oceans.
Which Seafood Contains EPA and DHA?
Seafood is a global dietary staple, with over 3 billion people relying on it as a primary protein source, according to the World Wildlife Fund (WWF). Yet in the United States, seafood is often overlooked in favor of beef and chicken—and even when Americans do choose seafood, it’s not always the kind rich in EPA and DHA.
So, which fish are the best sources of omega-3s?
Top omega-3-rich seafood options:
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Salmon
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Anchovies
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Herring
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Mackerel
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Sardines
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Trout
These fish are not only high in EPA and DHA but also come with other nutritional benefits like vitamin D, B vitamins, and selenium. For those who prefer not to eat fish, omega-3-rich oils derived from these sources can be found in dietary supplements, fortified foods (like milk or eggs), and even gummy vitamins.
The Importance of Sustainability in Omega-3 Sources
With over 85% of global fish stocks either fully exploited or overfished (according to the UN Food and Agriculture Organization), the sustainability of seafood has become a growing concern. Add to that the troubling issue of bycatch—the wasteful discarding of non-target fish—and pollution from poorly managed aquaculture, and it’s clear that how we get our omega-3s matters just as much as why we need them.
What can you do?
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Ask your grocer or fishmonger where their fish comes from.
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Check supplement labels to see if the omega-3s are sustainably sourced.
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Look for third-party certifications like the Marine Stewardship Council (MSC) or Friend of the Sea, which indicate that products meet strict sustainability and traceability standards.
The MSC blue fish label helps consumers identify seafood that is wild, traceable, and caught using sustainable practices.
Omega-3 Supplements: A Natural Resource in a Capsule
When omega-3s come in capsule form, it’s easy to forget they originated from a living marine source. Yet omega-3 supplements—whether derived from fish, krill, or algae—have a real environmental footprint. Choosing sustainably certified supplements helps preserve the oceans while ensuring that your body benefits from these essential fats.
Don't Forget to Test Your Omega-3 Levels
Sustainability is important, but so is knowing whether you’re actually getting enough of the right omega-3s. It’s possible to eat seafood or take supplements and still fall short of the recommended daily intake.
Most health organizations recommend a minimum of 250–500 mg of EPA and DHA daily to support brain, heart, and eye health. If you want to be sure, a simple blood test like the Omega-3 Index can measure your omega-3 levels and help you fine-tune your intake.
The Bottom Line
Eating more fish is a great way to increase your intake of essential omega-3s—but make sure you’re eating the right kinds. Prioritize omega-3-rich species, aim for sustainably sourced options, and consider testing your Omega-3 Index to know where you stand. Because at the end of the day, making smart choices about your seafood benefits both your health and the planet.
Credit: OmegaQuant Website
