Salmon, sardine, anchovy, cod liver, and herring oils are the richest fish oils in omega-3 fatty acids. In fact, most omega-3 supplements are made of sardine and anchovy oils. Just a tsp of fish oil provides more than the required daily intake of omega-3s!
Table of Contents
- What’s the Recommended Daily Intake?
- What’s the Maximum Safe Dose?
- Can I get too much DHA & EPA from Seafood?
- Is an Omega-3 Dose of 1,000 mg from Supplements too much?
- Side effects of high amounts of omega-3s from supplements
- How Often can I take Omega-3s from Supplements?
- Best Fish Oil to boost Omega-3 Intake
- Fish vs Vegetable Oils
- Fish Oil or Algae Supplements?
- Side Effects of Omega-3s
- Can Fish Help us Meet our Daily Needs of Omega-3s?
- Nuts rich in Omega-3s
- Do we Absorb Omega-3s from Food?
- Benefits of Omega-3s for Weight Loss & Health
What’s the Recommended Daily Intake?
Actually, there are 3 main types of omega-3s: ALA, EPA, and DHA. ALA is naturally present mainly in plant-based foods. Seeds, nuts, avocados, and certain vegetable oils are rich in ALA.
On the other hand, animal-based foods, such as fish, and seafood, are particularly rich in DHA and EPA. Eggs contain decent amounts of omega-3s as well. Eggs are commonly consumed in the Mediterranean Diet.
These types of omega-3s have many health benefits. For instance, they’re important for brain and eye health.
The richest dietary sources of DHA and EPA are dietary supplements made of fish oil.
Algae supplements are also rich in DHA and EPA. Most noteworthy, algae supplements are the only great plant-based sources of DHA and EPA.
You can find a wide variety of omega-3 supplements made of fish oil or algae on iHerb.
How much ALA do we need per day?
In fact, ALA is the only omega-3 fatty acid that is essential. We have to get it from food. ALA can be converted into EPA and then to DHA in the liver. But, this conversion is very limited. Less than 15% of ALA is converted into other forms of omega-3s. Hence, we should get DHA and EPA from food or dietary supplements.
The recommended daily intake of ALA is 1,600 mg for adult men and 1,100 mg for adult women. Teenagers have similar omega-3 needs as adults. Kids require lower dosages. Pregnant and lactating women require 1,400 and 1,300 mg of ALA per day, respectively.[1]
What’s the daily value of DHA & EPA?
As only a small percentage of omage-3s in plant-based foods (ALA) is converted into DHA and EPA, we have to get them from dietary sources. There hasn’t been established an official daily intake for DHA and EPA, though.
However, according to the 2015–2020 Dietary Guidelines for Americans, healthy people should consume at least 250 mg of EPA and 250 mg of DHA a day. This dose is the equivalent of eating seafood twice a week.[2]
The American Heart Association also recommends eating 2 servings of fish per week. A serving is 3 ounces of cooked fish.[3]
But, most people don’t consume the recommended daily intake of DHA and EPA. It’s estimated that more than 90% of Americans consume less DHA and EPA than the recommended daily intake from food. Furthermore, only 6.2% of the population take omega-3 supplements.[4]
Health benefits of high doses of DHA & EPA
According to studies, consuming at least 8 ounces of seafood per week may reduce the risk of congestive heart failure, coronary heart disease, ischemic stroke, and sudden cardiac death. Especially when the seafood replaces less healthy food!
Moreover, patients with existing coronary heart disease would probably benefit from taking approximately 1,000 mg of combined EPA and DHA per day.
Furthermore, much higher dosages of DHA and EPA of 4,000 mg per day may lower high triglyceride levels! They can be used alone or with lipid-lowering medications.
Always consult your health care provider before changing your diet or taking dietary supplements!
What’s the Maximum Safe Dose?
According to the Institute of Medicine, the maximum safe dosage of ALA is 1.2% of the energy intake. Hence, we should consume up to 2,700 mg of ALA (omega-3s in plants) a day for 2,000 calories.
This amount is found in a handful of walnuts, 2 tbsp of walnut oil, or a tsp of flaxseed oil. Canola oil, soybean oil, walnuts, chia, hemp, and flax seeds are the richest plant-based foods in omega-3s.
Walnuts are part of the Mediterranean Diet but seed and vegetable oils shouldn’t be regularly consumed.
Can I get too much DHA & EPA from Seafood?
Actually, there hasn’t been established a maximum safe dosage of DHA and EPA.
However, according to the Institute of Medicine, taking high doses of DHA and/or EPA (900 mg/day of EPA & 600 mg/day DHA or more) for several weeks might be bad for your health. For instance, long-term high dosages of DHA/EPA may reduce the immune function.
Much higher EPA/DHA dosages of 2,000–15,000 mg might also cause bleeding problems!
On the contrary, according to the European Food Safety Authority, the long-term consumption of EPA and DHA supplements at combined doses of up to about 5,000 mg per day appears to be safe.
Also, the FDA recommends consuming up to 5,000 mg of EPA and DHA a day. This maximum dosage of EPA/DHA is considered pretty safe when used as recommended. Healthy people require much lower dosages, though. Hence, the FDA specifies that the labels of dietary supplements shouldn’t recommend a daily intake of EPA and DHA higher than 2,000 mg.
There hasn’t been established an official maximum safe dosage of omega-3 fatty acids. However, healthy people better limit the daily intake of ALA (plant-based omega-3s) to 2,700 mg, and EPA/DHA (animal-based omega-3s) to 2,000 mg.
Is an Omega-3 Dose of 1,000 mg from Supplements too much?
Most omega-3 supplements of fish oil or algae have up to 1,000 mg of EPA and DHA. So, they’re considered pretty safe. They don’t exceed the maximum safe intake.
You can take omega-3 supplements as part of the Mediterranean diet, though it may not be necessary if you’re consuming sufficient omega-3-rich foods. The Mediterranean diet naturally includes high amounts of omega-3 fatty acids through foods like fatty fish (salmon, sardines, mackerel), walnuts, and flaxseeds.
However, if your intake of these foods is low or if you have specific health needs, omega-3 supplements can be a good addition to ensure you’re getting adequate amounts of these essential fatty acids.
Always consult a healthcare provider for personalized advice.
You can find a wide variety of omega-3 supplements with DHA and EPA on iHerb.
Side effects of high amounts of omega-3s from supplements
Extremely high doses of omega-3s from supplements for a long time may cause mild side effects,
Commonly reported side effects include unpleasant taste, bad breath, heartburn, nausea, gastrointestinal discomfort, diarrhea, headache, bleeding, vomiting, rash, fatigue, or constipation.[5,6]
In addition, omega-3 dietary supplements may interact with medications, such as anticoagulants. Still, most research indicates that omega-3 doses of 3,000 mg a day are safe. In each case, you should consult your physician before taking omega-3 supplements.
How Often can I take Omega-3s from Supplements?
Actually, there is no need to eat fish or take omega-3 supplements daily. According to a study by Deakin University, a large dose of omega-3s once a week is more effective in increasing whole-body omega-3 content compared with a smaller dose delivered daily.[7]
Thus, consuming fish or taking high doses of omega-3s from supplements once or twice per week is more than enough to increase the omega-3 status of the body.
Certainly, the regular consumption of plant-based foods high in omega-3s is also important for maintaining normal concentrations of omega-3s.
Best Fish Oil to boost Omega-3 Intake
Salmon oil is the richest fish oil in omega-3s. 39% of the fat in salmon oil is omega-3 fatty acids. Sardine, anchovy, cod liver, and herring oils are also particularly rich in omega-3s.
| omega-3s | EPA | DHA | % total fat | |
| salmon oil | 38.8 | 13 | 18.2 | 39% |
| sardine oil | 29.9 | 10.1 | 10.7 | 30% |
| cod liver oil | 21.6 | 6.9 | 11 | 22% |
| herring oil | 14.5 | 6.3 | 4.2 | 14% |
Actually, the main types of omega-3s in fish oils are EPA and DHA. These have many health benefits. For instance, DHA is particularly high in the retina, brain, and sperm. Adequate intakes of EPA and DHA may protect the eyes and the brain.[8]
Many omega-3 supplements contain anchovies and sardines. These are the cheapest fish oils.
In the Mediterranean diet, sardines, anchovies, and mackerel are among the most commonly consumed fish, all of which are native to the Mediterranean Sea. These small, oily fish are rich in omega-3 fatty acids and are staples in many Mediterranean countries.
While salmon is also popular for its omega-3 content, it is not typically native to the Mediterranean Sea. Cod and herring are more commonly found in colder waters, though they may be consumed occasionally.
The focus of the Mediterranean diet is often on locally caught, sustainable fish, which makes sardines, anchovies, and mackerel the most common seafood choices.
Are Fish Oils Safe?
Certainly, fish oils have extremely high amounts of omega-3s. We shouldn’t consume too much. Consuming more omega-3s than the maximum safe dosage for a long time may lead to side effects.
| DHA & EPA (g) per tbsp | % DV | % max dose | |
| salmon oil | 4.2 | 1,697% | 212% |
| sardine oil | 2.8 | 1,132% | 141% |
| cod liver oil | 2.4 | 974% | 122% |
| herring oil | 1.4 | 570% | 71% |
As you can see, a tbsp of any fish oil is particularly high in omega-3s. This amount contains higher doses than the maximum safe intake! Hence, better consume no more than a tsp of fish oil a day.
Always consult your health care provider before taking any dietary supplement or changing your diet.
Fish vs Vegetable Oils
There are certain vegetable oils, such as flaxseed oils, and walnut oils, which are great dietary sources of omega-3s as well. A tbsp of certain omega-3-rich vegetable oils can also provide more than the required daily intake.
Actually, flaxseed oil is the richest omega-3 dietary source. It has approximately 38% more omega-3s than salmon oil.
But, flaxseed oil and other omega-3-rich vegetable oils don’t have the same nutritional value as fish oil. Vegetable oils don’t contain any DHA or EPA. They’re rich in another omega-3 type. known as ALA. ALA is found mainly in plant-based foods.
In fact, ALA is the only essential fatty acid. We have to get it from food. ALA is converted into EPA and then to DHA. However, this conversion is very limited. Less than 15% of ALA is converted into other forms of omega-3s. Thus, we should get DHA and EPA from seafood, fish, or omega-3 supplements with fish oil or algae.
The most common vegetable oil in the Mediterranean diet is olive oil, particularly extra virgin olive oil. While olive oil is renowned for its heart-healthy monounsaturated fats (especially oleic acid), it contains very little omega-3 fatty acids. Olive oil’s primary benefit in the Mediterranean diet is its rich content of antioxidants and anti-inflammatory compounds, not its omega-3 content.
For omega-3s, the Mediterranean diet relies more on fatty fish, walnuts, and flaxseeds rather than olive oil.
Which are the richest Seeds in Omega-3s?
The richest seeds in omega-3 fatty acids are chia, hemp, and flax seeds. Even half a handful of these seeds a day provides more than the Daily Value (DV)!
Flax seeds are the richest seeds in omega-3s and the richest plant-based food in omega-3s! 1/4 handful of flaxseeds provides the recommended daily intake of omega-3s! You can add them to oatmeal, smoothie, and many favorite recipes.
| omega-3s (g) per 100g | % total fat | omega-3s (g) per 1 oz | % DV | |
| flax seeds | 22.8 | 54% | 6.5 | 400% |
| chia seeds | 17.8 | 58% | 5 | 315% |
| hemp seeds | 10.6 | 22% | 3 | 190% |
More than 50% of the total fat content of flax and chia seeds are actually omega-3 fatty acids!
On the contrary, all other common seeds are poor dietary sources of omega-3s. For instance, quinoa and sesame seeds provide approximately 5% of the DV per serving, while pumpkin seeds provide only 2% of the DV. Sunflower seeds contain negligible amounts of omega-3s!
Flaxseed oil is the richest food in Omega-3s
Most noteworthy, flaxseed oil is the richest food in omega-3s. Even a small serving of a tsp provides more omega-3s than the required dose! Hemp oil is the second-richest seed oil in omega-3s. A tbsp provides more than the DV as well.
Walnut oil is the third-richest vegetable oil in omega-3s. Canola and soybean oils are also excellent plant-based sources of omega-3s.
| omega-3s (g) per 100g | omega-3s (g) per tbsp | % DV | |
| flaxseed oil | 53.5 | 7.28 | 455% |
| hemp oil | 17.6 | 2.4 | 150% |
| walnut oil | 10.4 | 1.4 | 88% |
| canola oil | 9.1 | 1.2 | 78% |
| soybean oil | 5.1 | 0.7 | 44% |
| avocado oil | 10.96 | 0.13 | 8% |
| olive oil | 0.7 | 0.09 | 5.5% |
| peanut oil | 0.3 | 0.05 | 3% |
| cottonseed oil | 0.3 | 0.04 | 2.6% |
| safflower oil | 0.2 | 0.02 | 1.4% |
What’s the omega-6 to omega-3 ratio of Seeds?
Both omega-3s and omega-6s are necessary for health. However, nowadays, we consume too much omega-6s. A high ratio of omega-6s to omega-3s increases the risk of inflammation and chronic diseases.[9]
Hemp, chia, and flax seeds not only are good dietary sources of omega-3s, but also they contain negligible amounts of omega-6s! They’re among the few foods with an omega-6 to omega-e ratio lower to 1.
| omega-6/omega-3 ratio | |
| flax seeds | 0.26 |
| flaxseed oil | 0.27 |
| chia seeds | 0.33 |
| hemp seeds | 2.59 |
| hemp oil | 3.4 |
Fish Oil or Algae Supplements?
Nuts, seeds, purslane, certain vegetable oils, avocado, and even carrot greens are the main plant-based foods high in omega-3s. But, plant-based foods are mainly ALA. They have negligible amounts of DHA or EPA.
Vegans, vegetarians, and people who follow a plant-based diet can get high amounts of DHA and EPA from algae supplements. Algae are the only good plant-based sources of DHA and EPA.
A serving of algae provides approximately 500 mg of DHA. Some algae supplements also provide 113 mg of EPA per serving. These amounts are similar to a tsp of fish oil or a serving of omega-3 supplements from fish oil.
You can get a wide variety of omega-3 supplements from algae or fish oil on iHerb.
Side Effects of Omega-3s
Reasonable doses of fish oil from omega-3 supplements, as part of a well-balanced diet, are considered pretty safe.
Few side effects are reported with the consumption of fish oil. High dosages of fish oil may cause gastrointestinal upset, fishy aftertaste, bleeding, vomiting, rash, fatigue, constipation, nausea, or diarrhea.[10,11]
These side effects are dose-dependent. Healthy people who experience one or more of these side effects probably got too much fish oil.
Can I get too much omega-3s from seeds or flaxseed oil?
Actually, you can get too much omega-3s from seeds and especially flaxseed oil. Avoid consuming high amounts of omega-3-rich seeds and seed oils for a long time. Long-term consumption of high doses of omega-3s may cause mild side effects and even interact with medication.
Always consult your health care provider before taking a dietary supplement or changing your diet.
Can Fish Help us Meet our Daily Needs of Omega-3s?
If you follow a wall=balanced diet, there is no need to take fish oil. Eating fish can help us meet our daily needs of omega-3s as well.
Many fish are particularly rich in omega-3s. Mackerel, herring, sardine, anchovy, tuna, trout, and salmon are the richest fish in omega-3s. They provide 50-150% of the required daily intake per serving!
| omega-3s (g) per 100g | omega -3s (g) per serving | % DV | % total fat | |
| mackerel | 2.7 | 2.3 | 143% | 23% |
| herring | 2.2 | 1.9 | 118% | 16% |
| sardine | 1.6 | 1.4 | 86% | 14% |
| anchovy | 1.5 | 1.3 | 82% | 32% |
| tuna | 1.4 | 1.2 | 73% | 28% |
| trout | 1 | 0.9 | 53% | 29% |
| salmon | 0.7 | 0.6 | 39% | 17% |
| tilapia | 0.2 | 0.2 | 11% | 12% |
Above all, fish are great dietary sources of DHA and EPA.
| EPA (g) | DHA (g) | |
| mackerel | 0.77 | 1.25 |
| herring | 0.97 | 0.69 |
| sardine | 0.47 | 0.51 |
| anchovy | 0.54 | 0.91 |
| tuna | 0.28 | 0.89 |
| trout | 0.17 | 0.42 |
| salmon | 0.18 | 0.33 |
| tilapia | 0.01 | 0.09 |
Nuts rich in Omega-3s
Walnuts are the richest nuts in omega-3s. Just a serving provides 160% of the Daily Value (DV). Pecans are the second-richest nuts in omega-3s, providing 17% of the DV per serving. Pine nuts are the third-richest nuts in omega-3s. They have a similar omega-3 content to pecans.
Pistachios, macadamia nuts, and chestnuts have some omega-3s as well. They provide 5%, 3.5%, and 1.6% of the DV per serving, respectively.
Other common nuts, such as cashews, hazelnuts, Brazil nuts, and peanuts have a much lower omega-3 content. Almonds have no omega-3s!
| omega-3s (g per 100g | omega-3s (g per 1 oz) | % DV | |
|---|---|---|---|
| walnuts | 9.1 | 2.57 | 161% |
| pecans | 1 | 0.28 | 17% |
| pine nuts | 0.9 | 0.26 | 16% |
| pistachios | 0.3 | 0.08 | 5% |
| macadamia nuts | 0.2 | 0.06 | 3.5% |
| chestnuts | 0.1 | 0.03 | 1.6% |
| cashews | 0.1 | 0.02 | 1% |
| hazelnuts | 0.1 | 0.02 | 1% |
| Brazil nuts | 0.1 | 0.02 | 1% |
| peanuts | 0 | 0.01 | 0.8% |
| almonds | 0 | 0 | 0% |
What’s the omega-6 to omega-3 ratio of Nuts?
The nuts with the lowest omega-6/omega-3 ratio are:
- walnuts: 4.2
- macadamia nuts: 6.6
- chestnuts: 8.4
The omega-6/omega-3 ratio of pecans (21), pine nuts (36), and pistachios (49) is much higher. Other nuts have significantly higher ratios, as they contain negligible amounts of omega-3s.
Do we Absorb Omega-3s from Food?
The human body can easily absorb omega-3s from food. The absorption rate of omega-3s from food or supplements is about 95%. Prefer to consume omega-3-rich foods and dietary supplements with a high-fat meal. Fat increases the absorption rates of omega-3s.
Benefits of Omega-3s for Weight Loss & Health
Omega-3s help the body use fat more efficiently as a fuel source. They enhance fat oxidation, especially during exercise, which means your body may burn stored fat more readily when omega-3 levels are adequate.
They are known to regulate hunger by increasing levels of leptin, a hormone that signals the brain when you’re full. This can lead to reduced calorie intake and fewer cravings, helping in managing portion control and overeating.
Obesity is often associated with chronic low-grade inflammation, which can hinder fat loss. Omega-3s possess strong anti-inflammatory properties that can help reduce inflammation in the body, making it easier to lose weight and maintain a healthy metabolism.
Omega-3s can also improve insulin sensitivity, which allows the body to use carbohydrates more efficiently. Improved insulin sensitivity helps to prevent excess glucose from being stored as fat, thus aiding in weight management. They help the muscles use energy more efficiently.[11,12]
Omega-3s may lower cortisol, a stress hormone linked to increased fat storage, especially in the abdominal area. By reducing cortisol levels, omega-3s help prevent stress-related weight gain and support a more balanced weight loss process.
Moreover, omega-3 fatty acids improve blood flow to muscles during exercise and enhance endurance by reducing muscle inflammation and soreness. This can lead to more effective workouts and quicker recovery, indirectly supporting weight loss.
May Help Build a Lean Body
Studies show that omega-3s can support muscle protein synthesis, helping to maintain or even build muscle mass during a calorie deficit. Muscle mass is crucial for metabolism, as it burns more calories than fat tissue, contributing to a leaner body composition.
According to a 2011 study by the Washington University School of Medicine, a daily dose of 4 grams of omega-3s helped people build muscle mass in just 2 months. Omega-3s have anabolic properties.[13]
According to another study, omega-3 supplementation can decrease post-exercise muscle soreness and damage! According to researchers, a daily dose of 3 grams of omega-3s can reduce exercise-induced inflammation and muscle soreness by 15%.[14]
Moreover, according to a 2018, published in the European Journal of Sport Science, professional rugby players benefited from taking 551 mg EPA and 551 mg DHA twice daily. After 3 weeks, athletes had reduced muscle soreness and damage. Also, they had improved athletic performance.[15]
Moreover, athletes of bodybuilding could benefit from omega-3 intake because they protect the joints. Omega-3s may relieve joint pain and help swollen joints to heal faster, as they have potent anti-inflammatory properties. Bromelain in pineapple can also relieve joint pain.[16]
Last but not least, omega-3s are involved in the functions of the nervous system.
Omega-3s are beneficial for Endurance Athletes
Besides muscle growth, omega-3s may improve endurance performance and increase VO2-max. They may decrease submaximal heart rate, and peak heart rate. Furthermore, they can decrease body oxygen consumption during exercise!
According to a 2015 study, published in the Journal of the International Society of Sports Nutrition, supplementation with omega-3s (DHA & EPA) delayed fatigue and improved neuromuscular function and total exercise performance in well-trained athletes.[17]
Moreover, according to a 2015 study published in the European Journal of Sport Science, a daily dose of 1.3 grams of omega-3s twice a day for 3 weeks, increased VO2-max and total exercise performance in elite cyclists.[18]
In addition, omega-3 supplementation may reduce bronchial inflammation. According to a study by Indiana University, supplementation with 3.2 grams of EPA and 2 grams of DHA a day, after 3 weeks, reduced symptoms of exercise-induced asthma. “Sport asthma” is an important limiting factor in athletic performance.[19]