Why aim for regular omega‑3 intake from food
Omega‑3 include plant ALA and marine EPA/DHA. They support cardiovascular health, brain function, and inflammation modulation. Marine EPA/DHA are directly usable; ALA requires limited metabolic conversion. In practice, combine fatty fish with plant sources in your routine.
Conversion of ALA to EPA/DHA is limited in adults; you cannot rely on ALA alone for higher EPA/DHA targets. See the professional omega‑3 factsheet for forms and conversion.
Fatty fish: best sources of marine EPA and DHA
Fatty fish (salmon, herring, sardine, mackerel, anchovy) provide substantial EPA/DHA, directly bioavailable. Values vary by species and preparation, but a standard portion covers a meaningful share of daily targets. A common goal is two servings per week of fatty fish, in line with public health guidance on fish intake and EPA/DHA.
Oils and seeds: plant ALA and its limited conversion to EPA/DHA
Several oils (flax/linseed, canola/rapeseed, walnut, camelina) and seeds (flax, chia) are rich in ALA. They help overall lipid balance but do not replace direct EPA/DHA. Use ALA‑rich oils mostly cold (salads) to preserve quality, consistent with good practice. See omega‑3 intake benchmarks.
Combine 2 servings/week of fatty fish with 1 tbsp/day of an ALA‑rich oil (flax/canola/walnut) and seeds (ground flax, chia) in salads, yogurt, or cereal.
Practical table: per‑portion ballpark values and everyday pointers
Values below are indicative orders of magnitude compiled from recognized references (portion tables; EPA/DHA per 3 oz fish; ALA per tbsp/portion) from sources like the NIH ODS professional factsheet and USDA FoodData Central. Exact values vary by species, origin, season, and preparation.
| # | Food | Portion | EPA (mg) | DHA (mg) | ALA (mg) | Note |
|---|---|---|---|---|---|---|
| 1 | Herring (Atlantic), cooked | ≈3 oz (≈85 g) | ≈770 | ≈940 | 0 | EPA+DHA ≈ 1.7 g |
| 2 | Salmon (Atlantic, farmed), cooked | ≈3 oz (≈85 g) | ≈590 | ≈1240 | 0 | EPA+DHA ≈ 1.8 g |
| 3 | Anchovies, canned | ≈3 oz (≈85 g) | ≈390 | ≈920 | 0 | DHA‑rich |
| 4 | Sardines in oil, drained | ≈3 oz (≈85 g) | ≈450 | ≈740 | 0 | EPA+DHA ≈ 1.2 g |
| 5 | Mackerel (Atlantic), cooked | ≈3 oz (≈85 g) | ≈430 | ≈590 | 0 | EPA+DHA ≈ 1.0 g |
| 6 | Walnuts | ≈1 oz (≈28 g) | 0 | 0 | ≈2570 | Good ALA source |
| 7 | Chia seeds | ≈1 tbsp (≈12 g) | 0 | 0 | ≈2400 | Use cold |
| 8 | Ground flaxseed | ≈1 tbsp (≈7–10 g) | 0 | 0 | ≈1600 | Grind for absorption |
| 9 | Flaxseed oil | ≈1 tbsp (≈15 ml) | 0 | 0 | ≈7260 | Cold use |
| 10 | Canola oil | ≈1 tbsp (≈15 ml) | 0 | 0 | ≈1270 | Everyday versatile |
ALA mg do not add up directly with EPA+DHA in terms of effect, since ALA requires limited conversion. Maintain a marine EPA/DHA base if possible; see forms and conversion.
Actionable tips to meet omega‑3 needs
- Plan 2 fatty‑fish meals/week (salmon, herring, sardine, mackerel, anchovy)
- Add 1 tbsp/day of an ALA‑rich oil (flax, canola, walnut) as dressing
- Include seeds (ground flax, chia) in yogurt, salads, cereals
- Vary species and preparations; prefer quality‑controlled products
- Vegetarian/vegan: consider algal oil (DHA source) to complement the diet
Intake benchmarks, safety, and precautions
- General adult reference: around 250 mg/day of EPA+DHA (diet + supplements) per public health guidance and research summaries.
- Safety: EFSA reminds of a caution threshold around 3 g/day of marine omega‑3s beyond which bleeding risk may rise; see EFSA note on safety at 3 g/day.
- Interactions: caution with anticoagulants/antiplatelets; seek advice if you have cardiovascular disease.
If you take anticoagulants or cardiovascular meds, seek professional advice before substantially increasing marine omega‑3 intake.
In brief: make smart choices
- Aim for a marine EPA/DHA base, complemented by ALA sources
- Use ALA‑rich oils cold; grind flaxseed for better absorption
- Align with intake benchmarks and observe precautions when on therapy
Sources
- NIH Office of Dietary Supplements — Omega‑3 Fatty Acids (Health Professional)
- USDA FoodData Central — Food composition database
- EFSA — Omega‑3 marine safety note (3 g/day)
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