Is there a way to get omega 3 benefits without taking fish oil soft gels or flaxseed soft gels?
I do canned sardines in olive oil 2-3 times a week. The are cheap and low in mercury. Salmon has a lot of omega 3, but it’s mostly in the skin and you have to be careful not to overcook. If getting packaged salmon, you want a fillet with skin on.
Walnuts, flax, chia, etc. are good sources of ALA, but very little of that is converted to EPA/DHA. Still a good idea to eat those either way. Every bit counts and they have other benefits.
I would personally go with algae derived supplements rather than fish oil, even though I’m not plant-based. If going the supplement route, don’t cheap out. There are a lot of crappy ones out there.
Just FYI, the RDI is likely very low compared to an optimal intake. I shoot for 1.5-2g a day. The more DHA, the better.