Omega-3 fatty acids are found most commonly in fish, oils, or nuts. Fish high in omega-3 include anchovies, bluefish, herring, mackerel, salmon, sardines, sturgeon, trout and tuna. Nuts and oils containing omega-3 include walnuts, flax and flaxseed oil, canola oil, olive oil, and soybean oil. Determine how much omega-3 is already in your diet before determining your supplement dosage. It is best to get omega-3 from foods instead of supplements.

On the Other: Why Take Omega-3?

If you are taking omega-3 supplements for a specific purpose, such as to reduce heart disease risk, it may impact the amount of supplement that should be ingested for therapeutic benefit. If taking for a specific purpose, consult a medical professional to determine the best dosage for your needs, given your current health condition.

Bottom Line

There are three types of omega-3 acids:ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). The American Heart Association recommends 2 grams of ALA in a healthy daily diet, and 1 to 4 grams of EPA and DHA. The amount to ingest in a supplement is reliant on the amount that is ingested through diet. If taking omega-3 for a specific medicinal purpose, consult with a medical professional to determine the appropriate dosage.

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Omega 3 Fatty Acids

Omega-3 Fatty Acid Fact Sheet

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Fish and Omega-3 Fatty Acids