There’s a reason elite athletes and longevity experts don’t skip fish oil.
Omega-3s, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential fatty acids, meaning your body can’t make enough of them on its own and must obtain them through diet or supplementation. Unfortunately, many people overestimate their intake, or rely on sources that don’t deliver what they need.
Yes, plant-based foods like flaxseeds, chia seeds, and walnuts contain ALA (alpha-linolenic acid), a precursor to EPA/DHA, but only a very small percentage is converted into usable EPA, and even less into DHA. In contrast, cold-water fatty fish like mackerel, sardines, and wild salmon are directly rich in EPA and DHA. Although it’s important to note that farmed fish can contain far less omega-3 and much more omega-6 due to their grain-based feed.
The infographic above outlines which fish are richest in omega-3s, but for those who don’t consume oily fish regularly (or at all), a high-quality fish oil supplement may be the best way to bridge the gap between sufficient intake and optimal intake.
That gap matters. Omega-3s:
🧠 Support cognitive health, brain structure, and mood regulation
❤️ Promote cardiovascular health and reduce systemic inflammation
💪 Enhance muscle recovery, reduce DOMS, and support joint health in athletes
Athletes may benefit from 2,000–3,000 mg/day of combined EPA + DHA for recovery and performance. For general health, 1,000–2,000 mg/day can help meet essential needs and optimise long-term function.
Whether you’re trying to hit PRs in the gym or reduce long-term disease risk, ensuring adequate omega-3 intake isn’t just a “nice to have”, it’s a necessity.