Highest Sources of DHA and EPA for Optimal Health

December 12, 2025 •

3 min read

Over 80% of adults in many countries do not meet the recommended intake for DHA and EPA from food alone, highlighting a widespread nutritional gap. Identifying the highest sources of DHA and EPA is therefore vital for ensuring you get enough of these essential fatty acids for optimal brain, heart, and eye health.

Quick Summary

This article details the top dietary sources of DHA and EPA, including fatty fish, shellfish, and vegan alternatives. It provides a comprehensive comparison of marine and plant-based options, guidance on supplements, and essential nutritional information.

Key Points

Fatty Fish Are Top Sources: Mackerel, salmon, and sardines are among the most potent dietary sources of preformed DHA and EPA.
Algae is a Direct Vegan Source: For those on a vegan or vegetarian diet, algae and algal oil are the few plant-based sources that contain direct DHA and EPA.
Supplements Are an Alternative: Fish oil, cod liver oil, and algal oil supplements offer concentrated doses of EPA and DHA for those who cannot get enough from their diet.
ALA Converts Inefficiently: Plant sources like chia seeds, flaxseeds, and walnuts provide ALA, which the body must convert to DHA and EPA, but this process is inefficient.
Important for Brain and Heart Health: DHA is critical for brain and eye development, while both EPA and DHA support cardiovascular health and reduce inflammation.
Check for Contaminants in Supplements: When choosing omega-3 supplements, it is important to select a high-quality brand that has been tested for heavy metals and other contaminants.

Why are DHA and EPA so important?

Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are long-chain omega-3 polyunsaturated fatty acids that play critical roles in human health. Unlike alpha-linolenic acid (ALA), which is found in plants and requires inefficient conversion by the body, DHA and EPA are best obtained directly from dietary sources. DHA is a primary structural component of the brain and retina, making it essential for cognitive function and vision, especially during fetal and infant development. EPA, alongside DHA, has been linked to reducing inflammation and lowering the risk of heart disease by decreasing triglyceride levels and supporting cardiovascular function.

The marine bounty: High-potency fish sources

Oily, cold-water fish are, without a doubt, the richest natural sources of both EPA and DHA. The concentration of these fatty acids is exceptionally high due to the fish's diet of omega-3-rich microalgae.

Mackerel: A true powerhouse, mackerel is one of the densest sources of combined EPA and DHA, often exceeding 4,500 mg per 100-gram serving. It is a small, versatile fish that is low in mercury when sourced responsibly.
Salmon: A widely popular and nutritious fatty fish, salmon provides high levels of both DHA and EPA. While both wild and farmed salmon are good sources, content can vary depending on the type.
Sardines: These small, inexpensive, and readily available oily fish are an excellent source of omega-3s. Canned sardines are convenient and nutritious, with a high concentration of DHA and EPA.
Herring: Similar to sardines and mackerel, herring offers a significant amount of marine omega-3s. Often sold canned, smoked, or pickled, it is a great addition to the diet.
Anchovies: Tiny but mighty, anchovies are packed with omega-3s, delivering a substantial dose even in small portions. They are often used to add a salty, umami flavor to sauces, salads, and toppings.
Cod Liver Oil: As a supplement, cod liver oil is renowned for its concentrated EPA and DHA, along with high amounts of vitamins A and D.

Vegan and vegetarian sources of DHA and EPA

While most plant sources provide ALA, the precursor omega-3, there are direct vegan sources of DHA and EPA that have become more widely available.

Algae and Algal Oil: Since fish derive their omega-3s from marine algae, consuming algae or algae oil is a direct and pure source of both DHA and EPA for vegetarians and vegans. Supplements made from microalgae are an increasingly popular way to meet needs.
Seaweed: Nori, kelp, and spirulina are forms of algae that can be incorporated into food for an omega-3 boost.

A comparison of marine vs. plant-based sources

This table highlights the differences between the two main types of omega-3 sources.


Feature	Marine (Oily Fish, Krill, Algae)	Plant (Flaxseeds, Chia Seeds, Walnuts)
Primary Omega-3 Form	DHA and EPA	ALA (Alpha-linolenic acid)
Conversion Efficiency	Direct source of active DHA/EPA	Inefficient conversion of ALA to DHA/EPA
Nutrient Density	High concentration of bioavailable DHA/EPA	Rich in ALA, but lower in direct DHA/EPA
Availability of Active Form	Found directly in the food item	Active form requires bodily conversion
Suitable for Vegans	Algae-based sources only	Excellent primary option

The role of omega-3 supplements

For those who cannot consume enough DHA and EPA through diet alone, or have specific health goals, supplements are a practical option. High-quality fish oil, krill oil, and algal oil supplements provide concentrated doses of EPA and DHA. While fish oil is the most common, krill oil offers a phospholipid-based delivery which may improve bioavailability. Algal oil is the preferred choice for vegans and vegetarians, providing a direct source of EPA and DHA without animal products. When choosing a supplement, it is important to check the dosage and ensure it is from a reputable source that tests for contaminants like heavy metals.

Conclusion: Tailoring your intake for better health

The highest sources of DHA and EPA are marine-based, with fatty fish like mackerel, salmon, and sardines leading the list. For vegans and those with seafood aversions, algae and algal oil provide direct, high-quality sources. Plant sources like flaxseed and walnuts offer ALA, which the body can convert, but less efficiently. Ultimately, a balanced approach combining diverse whole food sources and considering supplements if needed is the best strategy for optimizing your intake of these crucial fatty acids. For dietary recommendations tailored to your specific health needs and risks, especially if you are pregnant or have existing health conditions, it is best to consult a healthcare provider.

Frequently Asked Questions

Among whole foods, mackerel is often cited as one of the richest sources of combined DHA and EPA per serving. Other top contenders include salmon and sardines.

Since DHA and EPA are typically marine-sourced, vegans and vegetarians should consume algae or algae oil. Fish obtain their omega-3s from algae, making it a pure and direct source for non-fish eaters.

No, relying solely on ALA (from flaxseeds, walnuts, etc.) is insufficient for many, as the body's conversion of ALA to active DHA and EPA is very inefficient, often less than 15%. Directly consuming DHA and EPA is preferable.

Eating fatty fish offers additional nutrients like protein, iodine, and vitamins, and is generally recommended over supplements for the general population. However, supplements can be useful for those with high needs or low dietary intake, as directed by a doctor.

Oily, cold-water fish generally have the highest omega-3 levels. For example, mackerel, salmon, herring, and anchovies are richer sources than white fish like cod or haddock, which contain lower levels.

Pregnant women should consume fish known to be lower in mercury, such as salmon, herring, and sardines, and limit intake of high-mercury fish like shark, swordfish, and king mackerel. Safe recommendations usually suggest up to 12 ounces of low-mercury fish per week.

Fish oil is derived from the tissues of fatty fish, while krill oil comes from small crustaceans. Krill oil provides EPA and DHA in a phospholipid form, which may be more bioavailable, though fish oil generally contains a higher concentration per dose.