How do I raise my omega-3 level effectively?

October 29, 2025 •

4 min read

According to the National Institutes of Health, omega-3 fatty acids are essential fats the body cannot produce on its own. This makes understanding how do I raise my omega-3 level a crucial step toward better health, from supporting brain function to reducing inflammation.

Quick Summary

Increase omega-3 intake by prioritizing fatty fish, adding plant-based sources like chia and flax seeds, and considering high-quality supplements. Maximize absorption by consuming them with meals containing dietary fat.

Key Points

Prioritize fatty fish: Consume cold-water fish like salmon, mackerel, and sardines at least twice a week for potent EPA and DHA.
Incorporate plant sources: Add ALA-rich foods such as flaxseeds, chia seeds, and walnuts to your diet.
Consider supplements: If dietary intake is insufficient, use high-quality fish oil or algal oil supplements, checking for third-party testing.
Maximize absorption: Always take omega-3 supplements with a meal that contains some dietary fat.
Balance omega-6 intake: Reduce processed foods and vegetable oils high in omega-6 to improve your body's utilization of omega-3s.

Understanding Omega-3: The Essential Fatty Acids

Omega-3 fatty acids are a family of polyunsaturated fats that are vital for human health. They play a significant role in many bodily functions, including building brain cells, managing inflammation, and supporting cardiovascular health. There are three main types of omega-3s: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). While ALA is found in plant sources, the body's conversion of ALA into the more beneficial EPA and DHA is very inefficient. Therefore, most dietary recommendations focus on increasing intake of EPA and DHA directly.

The Best Food Sources of Omega-3

For most people, the most effective strategy to raise omega-3 levels is through dietary changes. Focusing on high-quality, nutrient-dense foods is key. The richest sources of EPA and DHA are marine life, while plant-based foods provide ALA.

Marine Sources (EPA and DHA):

Fatty Fish: Oily, cold-water fish are the most potent sources of EPA and DHA. The American Heart Association recommends at least two 3.5-ounce servings per week.
- Salmon: A 3.5-ounce (100g) serving of farmed Atlantic salmon contains around 2.3 grams of EPA and DHA.
- Mackerel: Provides an impressive 4.5 grams per 3.5-ounce serving.
- Sardines: Conveniently canned sardines offer 1.4 grams per cup.
- Herring, trout, and anchovies are also excellent choices.
Other Seafood: Shellfish like oysters and crab contain significant amounts of EPA and DHA.

Plant-Based Sources (ALA):

Flaxseeds: One of the richest plant sources, with one tablespoon of whole seeds containing 2.35 grams of ALA. For best absorption, consume them ground.
Chia Seeds: An ounce (28g) of chia seeds provides over 5 grams of ALA and can be easily added to smoothies or yogurt.
Walnuts: The only tree nut with a substantial amount of ALA. An ounce contains 2.57 grams.
Soybeans and Tofu: Good sources of fiber, protein, and ALA.
Oils: Flaxseed oil, canola oil, and soybean oil can be used in cooking and dressings.
Vegetables: Some vegetables like Brussels sprouts and spinach contain smaller amounts of ALA.

Comparing Omega-3 Sources: Marine vs. Plant-Based

To help visualize the best options for your diet, here's a comparison of different omega-3 sources.


Feature	Marine-Based (e.g., Salmon, Fish Oil)	Plant-Based (e.g., Flaxseeds, Walnuts)
Primary Omega-3s	EPA and DHA	ALA
Body Conversion	Directly usable by the body	Inefficiently converted to EPA/DHA
Absorption Rate	Generally high, especially with supplements	Varies; requires preparation (grinding seeds)
Suitable For	Omnivores	Vegetarians and vegans (though supplementation may be needed for sufficient EPA/DHA)
Potential Contaminants	Possible concern with heavy metals like mercury in some fish species; FDA advises caution for vulnerable groups	Generally low risk of contaminants
Flavor Profile	Fishy taste, which some find unpleasant	Nutty, earthy flavor

Exploring Omega-3 Supplement Options

For those who don't consume fatty fish regularly, supplements are a viable way to increase omega-3 levels.

Fish Oil: A widely available supplement offering a concentrated source of EPA and DHA. Look for supplements with high EPA and DHA content rather than just high fish oil content.
Cod Liver Oil: Contains EPA and DHA, along with vitamins A and D. Be mindful of potential vitamin A toxicity if taking high doses.
Krill Oil: Derived from small crustaceans, it contains omega-3s attached to phospholipids, which some research suggests may enhance absorption.
Algal Oil: A plant-based alternative sourced from microalgae, which is a direct source of EPA and DHA, making it an excellent option for vegans and vegetarians.

When choosing a supplement, look for third-party certifications (e.g., IFOS) to ensure purity and potency.

Maximizing Your Omega-3 Absorption

Whether from food or supplements, you can take steps to improve your body's utilization of omega-3 fatty acids:

Eat with fat: The absorption of omega-3s is enhanced when consumed with a meal containing dietary fat. Combining your supplement with a meal or having fish as part of a balanced dinner helps.
Balance omega-6s: The Western diet often has an imbalanced omega-6 to omega-3 ratio, which can impact how the body uses omega-3s. Reducing intake of processed foods and vegetable oils high in omega-6 can help balance this ratio.

Conclusion

Raising your omega-3 levels is a crucial step towards better health, with benefits for your heart, brain, and beyond. For most, this means increasing the consumption of fatty fish like salmon and mackerel, as these provide the most potent forms of omega-3s, EPA and DHA. For those on plant-based diets or who dislike fish, incorporating ALA-rich foods like chia seeds and walnuts is beneficial, but supplementation with algal oil may be necessary to meet EPA and DHA needs. If you opt for supplements, remember to prioritize high-quality products and take them with a fat-containing meal for optimal absorption. As always, consult a healthcare provider before making significant dietary changes or starting new supplements, especially if you have existing health conditions or take other medications.

Learn more about omega-3 fatty acids from the NIH Office of Dietary Supplements.

Frequently Asked Questions

ALA (alpha-linolenic acid) is a plant-based omega-3, found in foods like flaxseeds. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are marine-based, found primarily in fatty fish and algae. The body converts ALA to EPA and DHA, but the process is very inefficient.

Many health experts agree that obtaining omega-3s from whole foods like fatty fish is the best approach, as fish contains other nutrients that provide additional benefits. However, high-quality supplements are a great alternative for those who don't eat fish regularly.

Vegans can obtain ALA from plant sources like flaxseeds, chia seeds, and walnuts. However, since the conversion to EPA and DHA is inefficient, many vegans and vegetarians may need to take a supplement made from microalgae, which directly provides EPA and DHA.

For optimal absorption, take your omega-3 supplements with a meal that contains dietary fat. This helps the body digest and utilize the fatty acids more effectively.

Common side effects are generally mild and can include an unpleasant or fishy taste in the mouth, bad breath, heartburn, nausea, and diarrhea. Taking supplements with food can often mitigate these effects.

Look for supplements that list the specific amounts of EPA and DHA on the label, not just the total fish oil content. Additionally, check for certifications from third-party testing organizations like IFOS to ensure the product's purity and quality.

Recommended intakes vary depending on age, sex, and health status. The American Heart Association recommends two servings of fatty fish per week for adults, while some recommendations for EPA and DHA combined are around 250–500 mg per day for healthy adults. Specific needs, such as for individuals with heart disease or during pregnancy, should be discussed with a doctor.