Practical Ways to Boost Your Omega-3 Intake

By Kaitlin Gibbons MS, RDN

Nutrition advice about fats seems to change every time you open social media. Amid all the noise, however, there is one thing nutrition experts largely agree on: most people could benefit from eating more omega-3 fatty acids.

The good news? Increasing your omega-3 intake doesn’t require a major diet overhaul. A few simple additions to your meals can go a long way toward supporting your health.

What Are Omega-3s?

Omega-3 fatty acids are a type of polyunsaturated fat that play important roles throughout the body. There are three primary types:

Alpha-linolenic acid (ALA), found primarily in plant foods
Eicosapentaenoic acid (EPA), found mainly in seafood
Docosahexaenoic acid (DHA), found mainly in seafood

ALA is considered an essential fatty acid, meaning the body cannot make it and it must come from food. While the body can convert some ALA into EPA and DHA, the process is relatively inefficient. For that reason, consuming foods that naturally contain EPA and DHA is the most effective way to increase levels of these important omega-3s¹.

Why Are Omega-3s Important?

Omega-3 fatty acids are a key component of cell membranes throughout the body and are especially concentrated in the brain and eyes. They also help produce signaling molecules that influence a variety of functions, including cardiovascular, immune, and nervous system health².

Research shows that omega-3s can help lower blood triglyceride levels, a known risk factor for cardiovascular disease². Diets rich in omega-3 fatty acids are also associated with heart health as they generally produce less inflammation in the body compared to other types of fats². This makes them a key component of anti-inflammatory diets.

Where Can You Find Omega-3s?

While researchers continue to study the ideal balance of dietary fats, most experts agree that increasing omega-3-rich foods is a smart choice for overall health¹.

The richest dietary sources of EPA and DHA include:

Salmon
Sardines
Mackerel
Anchovies
Herring
Trout

Good sources of ALA include:

Chia seeds
Ground flaxseed
Walnuts
Edamame
Soybean oil
Canola oil

Simple Ways to Add More Omega-3s to Your Day

The Institute of Medicine recommends an Adequate Intake (AI) of 1.6 grams of omega-3s per day for males ages 14–50 and 1.1 grams per day for females ages 14–50. Fortunately, meeting these recommendations can be easier than you might think.

Breakfast is one of the easiest opportunities to add omega-3s.

1. Start at Breakfast

Try:

Stirring a tablespoon of chia seeds into yogurt, oatmeal, or a smoothie
Incorporating flax seed into pancakes, muffins, or energy bites
Topping oatmeal with a handful of walnuts
Making chia pudding

These simple additions can significantly increase your omega-3 intake.

2. Keep Salmon Simple

Salmon is one of the best sources of EPA and DHA, but it doesn’t have to be fresh and expensive to be nutritious. Smoked or canned versions can easily be incorporated into meals.

Here are some suggestions:

Make a quick salad. Substitute canned salmon for fresh in this easy salmon salad sandwich recipe.
Pair smoked salmon with whole grain crackers and vegetables for a simple lunch or snack. This quick snack box feature both walnuts and salmon (double omega-3 whammy!)
Toss smoked salmon into a salad or use it to top avocado toast.

3. Give Tinned Fish a Chance

Shelf-stable seafood is one of the most affordable and convenient ways to increase omega-3 intake.

Anchovies can add savory flavor to pasta dishes, pizza, and salad dressings.
Sardines make an easy substitute for canned tuna in a tuna salad with a higher omega-3 content. Sardines can also be mixed with cream cheese as a toast topper or for a quick dip for crackers or crudité.

If you’re new to sardines, start with boneless, skinless varieties packed in olive oil for a milder flavor.

4. Upgrade Your Snacks

A small handful of walnuts provides a meaningful amount of ALA omega-3s and makes an easy grab-and-go snack.

You can also:

Add walnuts to salads
Sprinkle them on yogurt
Mix them into homemade trail mix

Small additions throughout the day can add up quickly.

The Bottom Line for Omega 3’s

When it comes to nutrition, consistency matters more than perfection. You don’t need to eat salmon every day or completely change the way you eat to benefit from omega-3s.

A spoonful of chia seeds at breakfast, a handful of walnuts for a snack, and a serving of fish once or twice a week can help increase your intake over time. Small, sustainable habits are often the most effective way to support long-term health, and omega-3-rich foods are an easy place to start.

References:

National Institutes of Health. “Omega-3 Fatty Acids.” Nih.gov, 15 Feb. 2023, ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/.

Cleveland Clinic. “Omega-3 Fatty Acids.” Cleveland Clinic, 17 Nov. 2022, my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids.