Sources of Omega-3s?

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).
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    Omega-3 Essentials

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    2

    Omega-3 Sources

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    Omega-3 Sources

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    Omega-3 Sources

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    5

    DHA Sources Explored

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    Boosting Concentration

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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.