What foods are high in omega-3s?

Andrew Huberman has discussed various food sources that are high in omega-3 fatty acids, which are crucial for maintaining healthy brain function and overall well-being. According to Dr. Huberman, foods that are particularly high in omega-3s include:

• Fish such as mackerel, salmon, herring, oysters, sardines, and anchovies
• Fish eggs, specifically caviar
• Krill oil (as an alternative to fish for those concerned about heavy metals or for ethical reasons)
• Algae and microalgae oil, especially for vegans and vegetarians
• Plant-based sources such as chia seeds, walnuts, flax seeds, and soybeans

For people who eat meat, the omega-3 content can also depend on whether the animals were fed grasses rich in omega-3s 1. It is important to note that while grass-fed meat contains higher levels of alpha-linolenic acid (ALA), the conversion to EPA and DHA is inefficient and dependent on factors like genetics 2.

When supplementation is considered, Dr. Huberman himself takes a minimum of 1 gram per day of EPA form of omega-3 from fish oil, finding it efficient to use liquid fish oil flavored with lemon to offset the taste and occasionally fish oil capsules when traveling 3. He emphasizes the importance of choosing reputable brands that decontaminate their products.

Consuming foods high in omega-3s or supplementing with them can have multiple health benefits, including enhanced mood and cognitive function, reduced inflammation, and improved cardiovascular health 4.