How to Get Enough Omega-3 If You Don’t Eat Fish

Omega-3 fatty acids are essential nutrients. This means your body needs them to function, but you can’t make them on your own. You have to get omega-3 fatty acids from your food. But many people don’t get enough of these healthy fats in their diet alone. Fish is the food source with the highest amount of omega-3s. But there are other options if you don’t eat fish.

What are the benefits of omega-3s?

Omega-3 fatty acids have important functions in your body. For example, they:

• Are used by our cells for energy

• Help make up the outer layer of each cell, called the cell membrane

• Are part of the chemicals that our cells use to communicate with each other

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There are three main types of omega-3 fatty acids: 

• Alpha-linolenic acid, or ALA

• Eicosapentaenoic acid, or EPA

• Docosahexaenoic acid, or DHA

ALA comes from plant sources, and your liver converts ALA to EPA and DHA. But less than 15% is changed into a form that the body can use.

The body can use EPA and DHA, which mostly come from fish. This is because fish eat algae, which make the omega-3s that are stored in the fish’s bodies.

Most research has focused on the health benefits of EPA and DHA. And those studies suggest that omega-3s are the most beneficial for your cardiovascular system. Omega-3s have been found to: 

• Lower triglycerides, a type of fat in the bloodstream

• Slow the buildup of atherosclerotic plaques in blood vessels, which can lead to heart attacks and strokes

• Decrease the risk of an irregular heartbeat

• Lower blood pressure

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People who get enough omega-3s have a lower risk for heart attacks. Studies also show you’re less likely to die from heart disease. 

There’s still a lot of research being done on the effects of omega-3s on other health conditions. So far, there’s not enough evidence to fully understand their impact. But some of the other health benefits may include:

• Supporting brain development in babies and young children

• Lowering the risk of some kinds of cancer

• Slowing down macular degeneration (an eye condition that causes a loss of vision)

• Decreasing inflammation in rheumatoid arthritis

• Lowering the risk of depression and attention-deficit hyperactivity disorder (ADHD)

• Improving birth outcomes

• Reducing the risk of metabolic syndrome and fatty liver

• Improving male fertility

• Providing relief for some premenstrual syndrome (PMS) and menopause symptoms

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Is plant-based omega-3 different from fish-based omega-3?

The highest amounts of omega-3s are found in fatty fish. For example, there are about 2 g of DHA and EPA in 3 oz of Atlantic salmon. Other fish that are high in omega-3 fatty acids include:

• Albacore tuna

• Sardines

• Mackerel

• Herring

Many plant-based foods also contain omega-3 fatty acids. But these are in the form of ALA. Your body needs to convert ALA into DHA and EPA. 

Only a small amount of the ALA you eat gets changed into these other forms by the liver. And the rest of a person’s diet might lower the rate even more. Some factors that may affect how your body handles ALA include:

• Not taking in enough calories

• Insufficient protein intake

• A lack of certain nutrients like vitamin B6, biotin, calcium, copper, magnesium, and zinc

• Eating a lot of foods high in trans fat (processed food, fried food, fast food)

• Drinking a lot of alcohol

Most research on the benefits of omega-3s has looked at DHA and EPA. But foods with ALA are important for your health, too. Especially when it comes to your heart and blood vessels. 

What are vegan and vegetarian sources of omega-3?

There are many reasons why people may not eat fish. They may:

• Have a fish allergy

• Follow a vegetarian or vegan diet

• Want to limit exposure to toxins and heavy metals, especially during pregnancy

• Be concerned about overfishing and sustainability

But it may be harder for people who don’t eat fish to get enough omega-3s in their diet. People who follow a vegan or vegetarian diet tend to eat fewer omega-3 fatty acids. And studies have shown that their blood levels of omega-3 are also lower. 

Many vegetarian diets are higher in omega-6 fatty acids compared to omega-3s. There are health benefits to all the omega fatty acids. But if you’re eating a lot more omega-6s than omega-3s, you could be at a higher risk for excess weight gain and metabolic syndrome. So, it’s important to get enough omega-3s in your diet.

The recommended daily intake of ALA for adults is as follows:

• Men: 1.6 g

• Women: 1.1 g

• During pregnancy: 1.4 g

• While lactating: 1.3 g

So, what are some good non-fish sources of omega-3 fatty acids? Some of the best food sources of ALA include:

If you do eat meat, milk, and eggs, there are a few options that can give your omega-3 intake an additional boost:

• Eggs enriched with omega 3 or eggs from pastured-raised hens

• Milk from grass-fed cows

• Grass-fed beef

• Pasture-raised chicken

It’s important to note that omega-3 fatty acids aren’t usually listed as “omega-3” on nutrition labels. It can help to read the ingredient list and look for items that do contain omega-3s.

Should you take an omega-3 supplement?

In general, it’s better to meet your body’s nutritional needs with foods rather than supplements. 

The American Heart Association (AHA) recommends getting EPA and DHA by eating fatty fish at least twice a week. And getting enough ALA by eating plant-based foods like:

• Flax seeds

• Chia seeds

• Walnuts

• Soybeans 

If that’s not possible, or if you have a health condition that could benefit from more omega-3s, it might also help to take a supplement.

A high triglyceride level is the only health condition that has an FDA-approved omega-3 supplement for treatment. Lovaza and Vascepa are made with fish oil, and are available only by prescription.

The AHA also states that there may be benefits to blood pressure and lipid levels from taking 3 g to 5 g per day of EPA / DHA. But the FDA recommends taking no more than 3 g per day of combined EPA and DHA. And that no more than 2 g per day should come from supplements. 

There may be a risk of atrial fibrillation (a type of irregular heartbeat) for people who take more than 4 g per day of a fish oil supplement. There’s also a possible risk of bleeding at high doses, or for people who also take blood thinners. But most people take omega-3 supplements without any serious side effects.

Talk with your healthcare professional before starting omega-3 or other types of supplements. They might interact with medications you take. Omega-3 supplements are not right for everyone. This is especially true for people with a bleeding disorder, heart condition, or those who take anticoagulant medications.

Are there omega-3 supplements without fish oil?

If you’re allergic to fish, check the supplement label and talk with your healthcare professional before trying a fish oil omega-3 supplement. One small study suggested that people with fish allergies could safely take fish oil supplements. But the safest route is probably to avoid them.

There are a number of other omega-3 supplements that aren’t made with fish. 

Sources of ALA omega-3s include supplements made with seeds or oil from:

• Walnuts

• Flax

• Chia

• Echium

• Canola

• Hemp

Non-fish EPA / DHA supplements include:

• Krill oil (made from small ocean crustaceans)

• Algae oil

The only vegetarian options for EPA and DHA supplementation are those made with algae. Microalgal oil supplements may increase omega-3 blood levels more than ALA-based options. Algae oil has also been shown to lower triglycerides and has other heart-healthy benefits. 

But ALA supplements have other nutritional benefits. Because they’re made from plants, they contain fiber, vitamins, and other important nutrients. Those components work together with omega-3s to support many systems in your body. 

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Written by:

Anne Jacobson, MD, MPH

Anne Jacobson, MD, MPH has been a board-certified family physician since 1999. She worked as a full-scope family physician (inpatient, outpatient, obstetrics, and office procedures) in the Cook County Ambulatory Health Network for 15 years.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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