Sources of Omega-3s?
Sources of Omega-3s?
Sources:
Omega-3 fatty acids are essential nutrients that can be sourced from various foods and supplements. According to Andrew Huberman, the sources of Omega-3s include:
Plant-Based Sources
- Chia seeds
- Walnuts
- Soybeans
- Flax seeds
These are good options for those seeking plant-based sources of Omega-3s (1 2 3).
Omega-3 Sources
Andrew discusses the importance of consuming sufficient amounts of EPA, a type of omega-3, for cognitive function and cardiovascular health. He emphasizes that EPA can be obtained from plant-based sources such as chia seeds, walnuts, and soybeans, and shares tips on how to change one's relationship with foods they may not naturally like.Huberman Lab
Nutrients For Brain Health & Performance | Huberman Lab Podcast #42123456
Animal-Based Sources
- Fish oil: Commonly used, but there are concerns about contaminants like mercury.
- Krill oil: An alternative to fish oil, though some may experience side effects.
- Fish: Including mackerel, sardines, salmon, and caviar. Fish eggs (caviar) are particularly high in Omega-3s.
- Grass-fed meats: Animals that graze on grass rich in Omega-3s can have these fats in their meat (2 3 4 5 6).
Algal Oil
For vegans and vegetarians, microalgae oil is a recommended source since it directly contains DHA, an important type of Omega-3 fat (3 6).
Recommended Intake
For cognitive function and overall health, an intake of about 1.5 to 3 grams of EPA (a type of Omega-3) per day is suggested (1 6).
It's important to consider the source and quality of Omega-3 supplements to avoid contaminants like mercury. Always consult with a healthcare provider before starting any new supplement regimen.
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