Sources of Omega-3s?


Omega-3 fatty acids are essential nutrients that can be sourced from various foods and supplements. According to , 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 #42

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.