Is It Better to Get Fish Oil From Diet or Supplements?
“I am a big believer in getting what you need from your diet, and most people get their daily recommended dose from dietary sources,” Dr. Sendzischew Shane says. “A well-balanced diet that contains foods with omega-3s is far superior to a supplement.”
Foods rich in omega-3s include:
Fish, especially salmon, tuna, mackerel, herring, and sardines
Plant oils, including flaxseed oil, canola oil, and soybean oil
Fortified foods, such as certain brands of juice, yogurt, eggs, milk, and plant-based milks
One tablespoon (tbsp) of flaxseed contains more than 7 g of ALA, while 1 ounce (oz) of chia seeds contains 5.1 g, and 1 oz of walnuts contains 2.6 g. A 3 oz serving of fish like salmon or herring offers nearly 2 g of omega-3s.
Many people choose to take omega-3 supplements, but if you’d like to take this route, there are a few things you should know. First, supplements aren’t regulated by the U.S. Food and Drug Administration (FDA) for safety or effectiveness, so look for brands that have been third-party tested and certified by reputable organizations like NSF or U.S. Pharmacopeia (USP), which verify that a product contains the ingredients on its label, in the amounts specified.
“Frankly, you have no idea what’s actually in them in addition to the active ingredient you are looking to increase,” Sendzischew Shane says. “Also, fish oil supplements require a thick capsule because of their makeup, which can be really tough to tolerate and often leads to [acid] reflux, nausea, and stomach discomfort in many patients.”
Before starting any supplement, make sure to talk to your doctor. Not everyone should take them, such as people who take certain medications that affect the blood. If you’ve been taking omega-3 supplements with the approval of your physician and tolerate it well, Sendzischew Shane says there’s no cause for concern.
“But I wouldn’t go running to the store to pick up a bottle,” she says. “I would [instead] focus on including foods that are rich in omega-3s in a well-balanced diet.”
