How to get omega-3 when you don't like fish

November 2, 2025 •

4 min read

Omega-3 fatty acids are essential fats the body cannot produce on its own, with deficiencies causing rough skin and other issues. Fortunately, getting your daily dose of omega-3 doesn't require eating fish, as many plant-based foods and supplements offer excellent alternatives.

Quick Summary

This guide covers the best non-fish sources of omega-3 fatty acids, including plant-based foods, fortified products, and supplements. It explains the different types of omega-3s, their benefits, and how to incorporate them into your diet for optimal health.

Key Points

Diverse Food Sources: Incorporate a variety of plant-based foods like flaxseeds, chia seeds, and walnuts to get alpha-linolenic acid (ALA), a precursor to other omega-3s.
Try Algae-Based Supplements: For direct sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), consider algae oil, a vegan alternative to fish oil that bypasses inefficient ALA conversion.
Seek Fortified Foods: Boost your intake through common grocery items fortified with omega-3s, such as certain brands of eggs, milk, yogurt, and juices.
Use Omega-3 Rich Oils Wisely: Use oils like flaxseed and walnut oil in cold preparations like dressings, as they are sensitive to high heat.
Consider Your Cooking Methods: When cooking, use more heat-stable oils like canola oil for gentle heating, reserving more delicate oils for uncooked dishes.
Consult a Professional: Discuss supplements with a healthcare provider to ensure proper dosage and avoid interactions, especially if you have existing health conditions or take other medications.

What are omega-3 fatty acids?

Omega-3 fatty acids are a family of polyunsaturated fats crucial for overall health, including brain function, heart health, and reducing inflammation. The three main types are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found in many plant oils and foods, while EPA and DHA are most prevalent in fatty fish. While the body can convert some ALA into EPA and DHA, the conversion rate is very low, making direct sources of EPA and DHA particularly valuable. For those who don't eat or like fish, there are numerous ways to ensure adequate intake.

Top plant-based sources for ALA

Getting enough ALA, the plant-based omega-3, is relatively easy with a few simple dietary swaps. It's a foundational step for anyone avoiding fish.

Flaxseeds: These tiny seeds are one of the best sources of ALA. Just one tablespoon of ground flaxseed provides a significant amount of this healthy fat. Sprinkle them on oatmeal, blend into smoothies, or add to baked goods.
Chia Seeds: Often called a superfood, an ounce of chia seeds can contain over 5 grams of ALA. They can be mixed into smoothies, yogurt, or used to make chia seed pudding.
Walnuts: The only tree nut that is a strong source of ALA, walnuts can be a delicious snack or salad topping. Just one ounce provides a solid dose of omega-3.
Hemp Seeds: With a mild, nutty flavor, hemp hearts are an excellent source of ALA and can be added to smoothies, salads, and cereals.
Plant-based oils: Canola oil, soybean oil, and flaxseed oil are great for cooking or salad dressings. However, many omega-3-rich oils are sensitive to heat and should only be used in cold dishes.
Edamame and Soybeans: These soy products contain ALA and can be enjoyed as a snack, in salads, or stir-fries.

Marine-based alternatives without the fish

To get the direct EPA and DHA found in fish, non-fish eaters can look to the original source: marine algae. Algae produce the EPA and DHA that fish later consume.

Algae Oil Supplements: Algal oil is a direct vegan source of EPA and DHA, making it an excellent option for vegetarians and vegans. It's available in both liquid and capsule form and is sustainably produced in controlled environments.
Seaweed and Algae: For a whole-food approach, seaweed and algae (like nori or spirulina) contain omega-3s. They can be added to dishes to provide a unique flavor and nutrient boost.

Omega-3 fortified foods

For those seeking convenient options, some food manufacturers add omega-3s to their products, making it easier to boost your daily intake.

Fortified Eggs: Certain brands of eggs are fortified with omega-3s, which are listed on the packaging.
Fortified Milk and Dairy: Omega-3 fortified milk, yogurt, and other dairy products are available in many grocery stores.
Fortified Juices and Spreads: Some juices, breads, and spreads have omega-3s added during processing. Always check the nutrition label for specific details.

The role of supplements

If dietary sources are insufficient, supplements can help fill the gap. Algae oil provides both DHA and EPA, bypassing the body's inefficient ALA conversion process. Before taking any supplement, it is best to consult with a healthcare provider, especially if you have pre-existing conditions or are on other medications.

Comparison of non-fish omega-3 sources


Source	Type of Omega-3	Key Benefits	Best For	Cooking Notes
Flaxseeds	ALA	High fiber, versatile, good for heart health.	Smoothies, oatmeal, baking.	Best consumed ground; heat sensitive.
Chia Seeds	ALA	High fiber, antioxidants, minerals, good for digestion.	Puddings, yogurt, beverages.	Consumes easily whole or ground.
Walnuts	ALA	Protein source, brain health benefits.	Snacks, salads, granola.	Can be eaten raw or added to cooked dishes.
Algae Oil	DHA & EPA	Directly provides marine omega-3s for brain and heart health.	Supplements.	Not for high-heat cooking.
Hemp Seeds	ALA	Good protein, magnesium, and iron source.	Sprinkled on salads, smoothies.	Suitable for cold applications.
Canola Oil	ALA	Neutral flavor, moderate heat stability.	Light cooking, dressings.	Use for gentle cooking only.

A flexible path to optimal omega-3s

Whether you’re following a plant-based diet, have allergies, or simply dislike the taste of fish, it's completely possible to get adequate omega-3s. The key is to be intentional with your food choices by incorporating a mix of ALA-rich plant foods and, if necessary, an algae-based supplement to ensure you receive the beneficial EPA and DHA. By diversifying your intake from sources like nuts, seeds, and fortified products, you can maintain your health goals without relying on fish.

Conclusion

Securing sufficient omega-3 intake is vital for maintaining good health, particularly for cardiovascular and cognitive function. For those who prefer or need to avoid fish, a rich variety of plant-based foods such as flaxseeds, chia seeds, and walnuts offer a reliable source of ALA. For the more readily bioavailable EPA and DHA, algae oil supplements provide a direct and sustainable alternative to fish oil. By combining a diverse diet of plant sources with potentially fortified foods and targeted supplements, you can successfully manage your omega-3 needs and reap the many associated health benefits without ever having to eat fish.

Frequently Asked Questions

While the body can convert some ALA (from plants) into EPA and DHA, the conversion rate is very low and inefficient. For adequate levels of EPA and DHA, direct sources like algae oil supplements are recommended.

Yes, omega-3 fortified foods like eggs, milk, and spreads can be a convenient way to increase your intake. Always check the nutrition label to understand the amount and type of omega-3 added.

Algae oil is a vegan supplement derived from marine algae, which is the original source of EPA and DHA found in fish. It is a sustainable and effective alternative to fish oil for increasing levels of these essential fatty acids.

No, it is not recommended to cook with many omega-3 rich oils, especially flaxseed and walnut oil, as they have a low smoke point and can be damaged by high heat. Use these oils in cold dishes like dressings or drizzled on finished food.

While nuts and seeds are excellent sources of ALA, they don't provide the same direct benefits as EPA and DHA. If you don't eat fish, supplements like algae oil may be necessary to ensure you get adequate levels of EPA and DHA.

Chia seeds and flaxseeds are among the best plant-based sources of ALA. Both offer a high concentration of omega-3s and are easy to incorporate into your diet.

Beyond supporting heart health by lowering triglycerides and blood pressure, omega-3s also benefit brain function, eye health, and help reduce inflammation associated with various chronic illnesses.