Is It Better to Get Fish Oil From Diet or Supplements?
“I am a big believer in getting what you need from your diet, and most people get their daily recommended dose from dietary sources,” Dr. Sendzischew Shane says. “A well-balanced diet that contains foods with omega-3s is far superior to a supplement.”
Foods rich in omega-3s include:
- Fish, especially salmon, tuna, mackerel, herring, and sardines
- Nuts and seeds
- Plant oils, including flaxseed oil, canola oil, and soybean oil
- Fortified foods, such as certain brands of juice, yogurt, eggs, milk, and plant-based milks
One tablespoon (tbsp) of flaxseed contains more than 7 g of ALA, while 1 ounce (oz) of chia seeds contains 5.1 g, and 1 oz of walnuts contains 2.6 g. A 3 oz serving of fish like salmon or herring offers nearly 2 g of omega-3s.
