Fishing for the best types of omega-3s? Learn how to add these essential fats to your diet

Omega-3 fatty acids (omega-3s) are essential fats that are important for supporting heart health, brain function, and reducing inflammation in the body. These fats are crucial throughout all life stages, from fetal development to healthy aging. Understanding more about them will help you make more informed choices about your foods and maximize the health benefits of these important nutrients.

What are omega-3s and their benefits?

Omega-3s are heart-healthy, polyunsaturated fats (PUFAs) found in seafood and certain plant foods. They offer potential benefits for heart protection and decreasing inflammation. Omega-3s are also essential parts of our cell walls. There are three main types of omega-3s:

1. DHA (docosahexaenoic acid)

Found primarily in cold-water fish and other seafood, DHA is highly concentrated in the human brain and is critical in all life stages. It is applicable in fetal development, the prevention of cardiovascular disease, and the improvement of cognitive function and eye health for adults and the elderly.

Although no formal recommendation for DHA intake exists, most experts suggest at least 200 mg during pregnancy, given DHA's role in brain development. Prenatal vitamins commonly include DHA for this reason.

2. EPA (eicosapentaenoic acid)

Like DHA, EPA is also primarily found in cold-water fish and other seafood, and there is no official recommendation for EPA intake.

Omega-3 supplements with a higher concentration of EPA relative to DHA show potential benefits for treating depression. EPA is also available in a purified form as a prescription medication. This medication is FDA-approved for use by people with very high triglycerides (500 mg/dL or higher) and in combination with statin medications for people with moderately elevated triglycerides and a high risk of cardiovascular disease.

3. ALA (alpha-linolenic acid)

ALA is an essential fatty acid, meaning the body cannot make it, so it must be obtained from food. Fortunately, for people who don't eat seafood, ALA is also found in plant foods such as flaxseed, canola oil, and walnuts. However, your body converts only a small amount of ALA into DHA and EPA.

The Adequate Intake (AI) for ALA is 1.1 g/day for women and 1.6 g/day for men. Pregnant women have an increased need of 1.4 g/day to support fetal development.

Meeting your needs for omega-3s

Because seafood is the primary dietary source of DHA and EPA, several organizations recommend eating seafood to increase your intake of these essential types of omega-3s. For example, the Dietary Guidelines for Americans recommends eating at least 8 ounces of seafood per week. Likewise, the American Heart Association recommends eating 6-8 ounces of seafood per week, particularly oily fish such as salmon or mackerel.

If you have concerns about the safety of seafood consumption for pre-pregnancy, during pregnancy and nursing, and for young children, refer to this advice from the FDA. The Monterey Bay Aquarium provides the Seafood Watch consumer guide for sustainable seafood selections.

Omega-3 content of selected foods

Food, portion	Total Omega-3 (mg)	EPA (mg)	DHA (mg)	ALA (mg)
Walnuts, English 1 oz.	2,570	-	-	2,570
Salmon, Atlantic, farmed, 3 oz. cooked	1971	587	1,239	-
Chia seeds, 1 tbsp.	2,140	-	-	2,140
Canola oil, 1 tbsp.	1,279	-	-	1,279
Mackerel, 3 oz. cooked	1,113	429	594	-
Tuna, canned in water, 3 oz.	196	24	168	2
Avocado, half	112	-	-	112

Omega-3 supplements

Many people fall short in their omega-3 consumption; however, this does not mean that supplementation is the answer. The evidence supports improved benefits when getting omega-3s from food rather than supplements. There are other nutrients in seafood and other omega-3-containing foods that may contribute to its benefits. Choosing these foods in place of less healthful foods may also improve overall health. There may be some benefits of high-dose supplements for people with heart disease or high triglycerides. Consult your healthcare provider before starting a fish oil supplement, especially if you currently take prescription medication. High doses of fish oil (e.g., 3000mg or more) may produce side effects, such as blood thinning.

If you are a vegetarian or don’t eat fish, consider algae-sourced DHA and EPA supplements, given the limited conversion of ALA to the more potent omega-3s or flaxseed oil to provide ALA.

Read Omega-3 Supplements: In Depth to learn more about omega-3 supplements and their health effects.

Tracking omega-3 intake

MyNetDiary’s Premium subscription allows you to track the intake of the three main types of omega-3s (DHA, EPA, and ALA) as well as total omega-3s from food and supplements. Follow this guide for tips on setting up your dashboard to track these nutrients.

While supplements can be helpful in certain medical conditions, getting omega-3s from food is generally more effective for overall health. Prioritizing food sources such as oily fish, walnuts, and flaxseeds ensures you benefit from a variety of nutrients that support improved overall health.

Updated by Ivory Lira, RDN August 1, 2025

Related content

How the types of fat in food can make or break your health goals

Are there benefits of eating nuts and seends every day? Yes, even for weight loss

Develop a personalized nutrition plan by setting targets with MyNetDiary

Still new to MyNetDiary? Learn more today by downloading the app for FREE.

Nutrients->Fats Nutrients->Supplements