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Omega 3 benefits

Is there a way to get omega 3 benefits without taking fish oil soft gels or flaxseed soft gels?

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Answer

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.

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