The Best Omega-3 Fatty Acid Supplement & Food Sources

You’ve probably heard the term “good fats,” along with varying opinions on what that actually means.

However, nearly every diet and nutritional philosophy, doctor, dietician, nutritionist, and researcher agree that omega-3 fatty acids are the ultimate “good fats.”

They also agree that most people aren’t getting enough omega-3s in their diets, which is why knowing the best sources is critical.

In this article, you’ll learn about the best omega-3 fatty acid supplements and food sources, plus the basics on these healthiest of healthy fats.

First, What Are Fatty Acids?

Most of us are familiar with the two main types of fatty acids – saturated fats and unsaturated fats.

Saturated fats solidify at room temperature and are generally considered less healthy (although their health attributes are debated).

Examples include animal fats, butter, coconut, and palm oil.

Unsaturated fats come from plants, are liquid at room temperature, and are healthier.

Examples include avocado oil, olive oil, sunflower oil, grapeseed oil, flaxseed oil, fish oil, and safflower oil.

Unsaturated fats are also divided into different categories, including monounsaturated and polyunsaturated (also known as PUFAs) forms, as well as omega-3s, omega-6s, and omega-9s.

This is a very basic explanation of fats and fatty acids, but it will suffice for context as we explore omega-3s in more detail.

Next, What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are among the most studied and talked about in the health and nutrition space because of their health benefits.

Omega-3 fatty acids are essential (meaning we must consume them) nutrients vital for all the cells in our body.

They are part of every cell membrane and provide structure and support for the cells.

They’re also critical for hormonal production, cardiovascular function, inflammatory response, genetic functions, and much more.

Omega-3 fats fit into three categories, which you’ve likely read about or seen on food or supplement labels:

Alpha-linolenic acid (ALA): Found mainly in plant oils like flax, chia, walnuts, or soybean
Eicosatetraenoic acid (EPA): Found in fish, seafood, and algae
Docosahexaenoic acid (DHA): Found in fish, seafood, and algae

DHA has been associated with supporting brain and eye health, while EPA has been linked to supporting cardiovascular health.

ALA can convert to EPA and DHA but only in small amounts, so increasing these levels is most efficiently done either through a diet incorporating fish, especially cold-water fatty fish like salmon, tuna, herring, and sardines) and other seafood or supplementation with fish oil or a vegan algae-based omega-3.

Next, we’ll explore why omega-3s are often lacking in the modern diet and the best sources.

Omega-3 Deficiency: Why Most Of Us Aren’t Getting Enough Omega-3 Fatty Acids

As mentioned previously, omega-3s are essential nutrients, meaning we must obtain them from food, beverages, or supplements.

However, research suggests most Americans do not consume enough anti-inflammatory omega-3s compared to pro-inflammatory omega-6 fatty acids from things like meats and vegetable oils.

A ratio of 1:1 to 4:1 (Omega-6 to Omega-3) is considered a healthy ratio.

So, if you consume 6 grams of omega-6, you should consume 1.5 grams to 6 grams of omega-3.

However, according to the National Institutes of Health, the average Western diet is about 15:1! This matters because the body must maintain a tight inflammatory response/equilibrium to function optimally and prevent disease.

Balanced amounts of omega-6 fatty acids are essential to good health, too.

However, our bodies require a balance of omega-3, 6, and 9 to remain healthy and maintain an optimal inflammatory response.

For this reason, many doctors and healthcare professionals recommend increasing omega-3-rich foods and using fish oil supplements to re-establish and maintain a healthy inflammatory response.

Health Benefits of Omega-3 Fatty Acids

Omega-3s have been the subject of much research. So much so that the American Heart Association (AHA) has recommended them for over 20 years for people with cardiovascular disease.

Studies Have Also Shown Omega-3s And Fish Oil May Help Support:

Overall cardiovascular health
Infant nutrition
Eye health
Joint function
Cognitive function
Hormonal balance
Inflammatory response
Skin health
Cell health
And more

Omega-3s may also support normal metabolic function, central nervous system function, weight management, immune function, and gut health, but more research is needed.

Omega-3s may interact with your prescription medications.

We know that omega-3s are vital for the integrity of every cell in the body, so discussing your individual needs with your healthcare practitioner is always recommended.

Best Omega-3 Fatty Acid Supplement & Food Sources

If, like most Westerners, you fall into the 15:1 ratio of omega-3 to omega-6, now is the time to start increasing Omega-3s through diet.

As always, healthy foods are the best source of nutrients, including omega-3s.

However, since our cultural diet is not geared towards optimal omega-3 intake (and not everyone loves eating fish daily), supplementation is often a wise choice.

Best Food Sources Of Omega-3s

Fatty fish and seafood like wild-caught salmon, herring, pollock, mackerel, sardines, tuna, anchovies, and shrimp
Wild salmon roe
Pastured meats and poultry (Pasture-raised meats have higher omega-3 content than factory-farmed meats due to the animals' natural forage vs. processed soy- or corn-based feed)
Wild game
Pastured eggs or eggs from chickens fed a diet high in omega-3s
Butter and dairy products (remember, pastured dairy has been shown to have higher levels of omega-3s)
Seaweed, such as nori, arame, dulse, etc.
Algae, such as spirulina
Chia seeds
Flaxseeds
Walnuts
Hemp seeds
Edamame
Kidney beans
Soy
Wheat germ

Best Omega-3 Supplements

The best omega-3 supplement type is a subject of some controversy among researchers and nutrition experts.

It also depends on your health goals, as some omega-3s have specific benefits.

Many experts maintain that, based on current research, fish oil or krill oil contain the most bioavailable (absorbable) source of omega-3s.

However, studies also show that omega-3s (ALAs) from plant-based sources or supplements such as chia, flaxseeds, etc. are also beneficial and may have specific benefits, such as female reproductive support properties.

There are also new plant-based omega supplements sourced from algaes or algals, which have a more complete omega-3 profile with EPA, and DHA.

This means you have options, which is great news for anyone who is vegan, vegetarian, or has a fish or seafood allergy.

The Following are Some Popular Forms of Omega-3 Supplements:

Fish oil (cod liver oil, salmon oil, tuna oil, sardine oil, etc.)
Krill oil
Flaxseed oil
Algae oil
Algal oil
Hemp seed oil

Ideally, you’d find a full-spectrum oil that contains EPA and DHA, which comes from fish, seafood, krill, or algae.

Remember, our bodies ultimately, but inefficiently, convert ALA to EPA and DHA, so if we can consume EPA and DHA in their already bioavailable form, it’s considered a much better bang for the buck.

However, there are also benefits to taking supplements with ALA and eating ALA-rich foods. The goal is to select a supplement with a complete omega-3 profile for maximum benefit.

Talk to your doctor about the best supplement for you.

What Time of Day to Take Omega-3 Supplements

You can take your omega-3 supplements at any time of day.

Some people find it helpful to take them with breakfast and dinner versus taking them on an empty stomach.

If you have concerns, talk to your doctor or healthcare practitioner.

Where to Find Omega-3 Supplements

Concerns about contaminants in fish and seafood along with optimal EPA and DHA concentrations, make sourcing high-quality Omega-3 supplements critical.

Country Life® offers three exceptional products that can support your daily intake of Omega-3 fatty acids:

Omega-3 Fish Oil: Packed with high-quality Omega-3 fatty acids from cold water fatty fish, including Eicosapentaenoic acid (EPA) 18% equal to 180 mg and Docosahexaenoic acid (DHA) 12% equal to 120 mg
Omega-3 Mood: Combines pure, highly concentrated Omega-3 fatty acids sourced from coldwater fish oil, with a small dose of vitamin E for mood support. Just two softgels provide 1000 mg EPA and 150 mg DHA in a natural lemon flavor with no fish taste
Omega-3 Honey Gummies: These delicious little gems offer 100 mg of EPA and DHA in a clean, great-tasting, low-sugar gummy

All our products are manufactured in our certified organic and certified gluten-free facilities, purity-tested for heavy metals and other common contaminants, and standardized to specific amounts of EPA and DHA.

This ensures that you’re getting a pure and concentrated end product that does exactly what it says on the label.

Learn more about omega-3s and optimal nutrition in:

Sources mentioned in this article:

“Omega-3 Polyunsaturated Fatty Acids: The Way Forward in Times of Mixed Evidence”. BioMed Research International/
“Omega-3 Fatty Acids”. The National Institute of Health Office of Dietary Supplements.
“Health implications of high dietary omega-6 polyunsaturated Fatty acids”. J Nutr Metab.
“Omega-3 foods: Incorporating healthy fats into your diet”. Harvard Health Publishing.
“Fish oil supplementation and insulin sensitivity: a systematic review and meta-analysis”. Lipids Health Dis.
“Omega-3 Fatty Acids and their Role in Central Nervous System - A Review”. Curr Med Chem.
“The effect of Omega-3 fatty acid supplementation on weight loss and cognitive function in overweight or obese individuals on weight-loss diet”. Nutr Hosp.
“Effects of Omega-3 supplementation on body weight and body fat mass: A systematic review”. Delpino, Felipe Mendes et al. Clinical Nutrition ESPEN, Volume 44, 122 - 129
“Effects of Omega-3 Fatty Acids on Immune Cells”. International Journal of Molecular Sciences
“Dietary Supplementation with Vitamin D, Fish Oil or Resveratrol Modulates the Gut Microbiome in Inflammatory Bowel Disease”. Int J Mol Sci.
“A Comprehensive Review of Chemistry, Sources and Bioavailability of Omega-3 Fatty Acids”. Nutrients
“Seaweeds as Valuable Sources of Essential Fatty Acids for Human Nutrition”. International Journal of Environmental Research and Public Health
“A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef”. Nutrition Journal
“Enhancing the fatty acid profile of milk through forage-based rations, with nutrition modeling of diet outcomes”. Food Science & Nutrition.
Main photo source: artem evdokimov/shutterstock.com

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