Alternatives To Fish Oil Supplements

Introduction to Alternatives to Fish Oil Supplements

Omega-3 fatty acids are essential polyunsaturated fats that must be obtained through diet or supplements, as the body cannot produce them. They form a crucial part of the cell structure, provide energy, and support the proper functioning of the heart, lungs, blood vessels, and immune system.

There are three primary types of omega-3s:

Eicosapentaenoic acid (EPA): Found in fish
Docosahexaenoic acid (DHA): Also found in fish
Alpha-linolenic acid (ALA): Found in plant foods

Though you should attempt to include foods rich in Omega 3’s in your diet (A diet high in certain fish, seeds, and nuts can help you get more omega-3s.), many turn to supplements, especially fish oil, to ensure they have adequate intake. However, new research has raised some questions about using fish oil supplements. I share that article in the next paragraph.

In an article written May 23, 2024 in Medical News Today, the author, Bob Curley, cites research from China that shows fish oil supplements may actually increase the risk of heart attack and stroke for those with good cardiovascular health. Ironically, the same study shows the benefits of the supplements for those with poor cardiovascular health.

I currently am in good cardiovascular health and have been including fish oil supplements in my daily routine (I am not fond of eating fish). After reading this article, I thought it prudent to look for alternatives to fish oil supplements. As always, before turning to supplements, your diet should be the first source for nutrients, including Omega 3 fatty acids. I have therefore included a good article at the end of this post that provides dietary sources of Omega 3 fatty acids.

Alternatives to Fish Oil Supplements

Vegetarian and Vegan Sources of Omega-3 Fatty Acids

Omega-3 fatty acids offer numerous benefits for both your body and brain. Many health organizations recommend that healthy adults consume 250–500 milligrams (mg) of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) daily. This intake can be achieved by eating two servings of fatty fish per week.

For alpha-linolenic acid (ALA), a plant-based omega-3, the National Institutes of Health recommends an adequate Intake of 1,600 mg for males and 1,100 mg for females.

As stated earlier, fish and seafood are the best sources of two of the primary fatty acids, DHA and EPA. Plant sources are best for ALA. However, if you don’t eat fish or do not take fish oil, a combination of the vegan sources below can provide all 3 essential fatty acids:

Vegan Algal Oil

Algal oil, derived from algae, is a notable vegan source of both EPA and DHA. Some studies suggest its nutritional availability of these omega-3 fatty acids is comparable to that of seafood.

Omega-3 Content: Varies (contains both DHA and EPA)
Additional Benefits: Protein, potential antidiabetic, antioxidant, and antihypertensive properties

Seaweed and Algae

Omega-3 Content: Varies (contains both DHA and EPA)
Additional Benefits: Protein, potential antidiabetic, antioxidant, and antihypertensive properties
Common Forms: Nori (sushi), dried seaweed (snack), chlorella, spirulina (smoothies)

Chia Seeds

Omega-3 Content: 5.055 grams of ALA per 1 oz serving
Additional Nutrients: Fiber, Protein
Common Uses: Granola, salads, smoothies, chia pudding, egg substitute

Hemp Seeds

Omega-3 Content: 2.605 grams of ALA per 3 tablespoons
Additional Nutrients: Protein, Magnesium, Iron, Zinc
Common Uses: Salads, smoothies, baking

Ground Flaxseeds

Ground flaxseeds are preferred to whole seeds as the nutrients are more easily absorbed than whole seeds.

Omega-3 Content: 6.703 grams of ALA per tablespoon
Additional Nutrients: Fiber, Protein, Magnesium, Manganese
Common Uses: Oatmeal, cereal, salads, egg replacement

Ground Flaxseed and Chia Seed Mix

Walnuts

Omega-3 Content: 3.346 grams of ALA per cup
Additional Nutrients: Healthy fats
Common Uses: Granola, trail mix, yogurt, salads, snacks

Soybean Cooking Oil

Omega-3 Content: 0.92 grams of ALA per tablespoon
Additional Nutrients: Vitamin B2, Magnesium, Potassium, Folate, Vitamin K
Common Uses: Cooking

Wheat Germ

Omega-3 Content: 6.91 grams of ALA per cup
Additional Nutrients: Vitamin B1, Vitamin B6, Folate
Common Uses: Topping for salads, cereals, yogurt

Conclusion

A healthy whole food diet, consisting of fresh fruits and vegetables, whole grains and lean meats, especially seafood, is the key to optimal health. However, for a variety of reasons, some need to add supplements to their diet to achieve complete nutritional values on a daily basis.

Though I eat relatively healthy, fish and seafood is not a part of my diet. To ensure proper intake of omega 3 fatty acids, I have been taking fish oil. However, recent research has shown that may not be optimal. I therefore did some research and put together this post to find alternatives.

For those taking supplements, the plant-based options I cited provide a range of omega-3 fatty acids along with other essential nutrients, supporting a healthy diet for both omnivores and vegetarians/vegans.