The correlative effect is quite clear, i.e people who have high omega 3 levels (eat a lot of fish) have health benefits.
But in random controlled trials Omega 3 supplements have not had convincing effects.
It might be because the supplements aren't very good, or because there's actually something completely different going on, like fish displaces less healthy foods from the diet.
Some people aim for huge amounts of EPA/DHA but I don't think there's really much evidence that you need 3g/day or whatever the latest broscience is.
Mackerel is particularly high although it doesn't taste great to me compared to salmon, 100g of mackerel has ~4g of EPA/DHA so eating that a couple of times a week is probably more than enough.
Also there is some (although much less) in white fish, there can be significant amounts in shellfish, and tinned tuna has a surprisingly high amount. So all of that adds up if you eat those as well
Unless you’re also consuming all the oil from the can, prefer fish canned in water to canned in oil — because apparently the omega-3s can leach out into oil, but they’re not water-soluble.
Btw, trout is also up there (though not as high as salmon) and is a lovely mild-flavored fish.
It's not thaaat fishy, I didn't grow up eating it. After having it a few times it really grew on me.
Super cheap and an easy way to get it into my diet. I have 2-3 tins per week. I eat it for breakfast mashed on bread (our bread is like a hard cracker), sometimes with a bit of mustard, or butter spread first.
- hemp hearts (complete protein, goes best with oatmeal for breakfast, on salads, or in soups for an extra bit of nutty / fatty flavor)
- pumpkin seeds (also good source of iron, iirc)
- algae-based supplement (currently taking an omega3 + vit D + vit K combo capsule from nordic naturals)
Cows eat grass for protein, we can't really skip the middle man and eat grass to get protein.
I don't know if it's true, but it wouldn't be unusual for there to be benefit from getting omega 3 from fish rather than algea because of something like this. AFAIK, we mostly only know about the benefits of eating fish.
So here we go again. First it was cholesterol, which was then rebutted, so people (myself included) started eating eggs every day. And now this. You can't win!