Whole-Food Sources + Why We Still Recommend Fish Oil
When it comes to supporting your brain, heart, hormones, and gut, omega-3 fatty acids are non-negotiable. But if you’re trying to avoid inflammatory seed oils (like soybean, canola, safflower, etc.), it can feel tricky to get enough—especially from real food.
This guide offers a realistic, whole-food-focused approach to omega-3s, including the top foods to prioritize and where supplements fit in.
Why Omega-3s Matter
Omega-3s are powerful anti-inflammatory fats essential for:
- Brain and mood support
- Hormone regulation and menstrual health
- Heart and vascular health
- Skin, joints, and gut lining integrity
- Reducing systemic inflammation
There are three main types:
- ALA (alpha-linolenic acid): Found in plant-based sources
- EPA & DHA (eicosapentaenoic & docosahexaenoic acids): Found in fish and algae, and more bioavailable
Do I Need a Fish Oil Supplement?
If your omega 3 fatty acids are low, your provider may recommend a high-quality fish oil supplement, (like our Modern Omega 3 listed below), especially while you’re transitioning your diet and building new food habits. Think of it like a pair of training wheels—you can keep them on for as long as you’d like, but the long-term goal is to get omega-3s whether this is through supplemental support, or through your meals.
Top Omega-3 Foods
By consistently incorporating the foods below, you’ll start to nourish your body at a cellular level—naturally and sustainably. These are amazing in addition to your fish oil supplement!
🐟 Wild-Caught Fatty Fish
The gold standard for EPA + DHA.
- Salmon
- Sardines
- Mackerel
- Anchovies
- Herring
Choose wild-caught and sustainably sourced whenever possible.
🌿 Algae & Seaweed
Perfect for vegetarians/vegans and those with fish sensitivities.
- Algal oil (look for Schizochytrium on the label)
- Edible seaweeds like kelp, dulse, wakame, and nori
🌱 Chia Seeds
Packed with ALA, fiber, and minerals.
Make chia pudding, toss into smoothies, or stir into oatmeal.
🌾 Flaxseeds (Ground)
Freshly ground flax delivers a potent dose of ALA.
Sprinkle into smoothies, baked goods, or salads.
🌿 Hemp Seeds
These nutty seeds are rich in ALA and also offer plant-based protein.
Use in smoothies, yogurt, salads, or power bowls.
🌰 Walnuts
One of the few nuts high in ALA.
Snack on them, chop into salads, or blend into sauces.
🥬 Purslane (and other leafy greens)
This wild green is surprisingly rich in ALA.
Use fresh in salads or lightly sautéed.
🥦 Cruciferous Veggies
While not high in omega-3s, they support gut health and detox pathways that work synergistically with fatty acids.
Think: broccoli, Brussels sprouts, cabbage.
Tips for Better Omega-3 Absorption
- Eat omega-3s with healthy fats (like avocado or olive oil)
- Ensure you’re getting enough zinc, magnesium, and B-vitamins for ALA to EPA/DHA conversion
- If you’re vegetarian or allergic to fish, consider a plant-based DHA/EPA supplement from algae
- Rotate your omega-3 sources for best diversity
Your body can’t make omega-3s on its own—you have to eat (or supplement) them. While fish oil supplements offer great short-term coverage, your long-term health wins when omega-3s are part of your plate. Start simple. Choose 1–2 foods from the list above to begin incorporating weekly.
Over time, as your meals become naturally rich in these brain-loving fats, you may be able to ease off supplements if that’s your goal. Until then? Keep those “training wheels” on.
Are You Getting Enough Omega-3s?
If you haven’t had your omega-3 levels tested, and you’re dealing with symptoms like:
- Brain fog or low mood
- Hormonal imbalances or painful periods
- Dry skin, joint stiffness, or sluggish digestion
- Fatigue or poor recovery after workouts
- Chronic inflammation or cardiovascular concerns
…it might be time to dig deeper.
Come see us at Modern Medicine for personalized bloodwork. We’ll help you uncover your omega-3 status, assess your inflammation levels, and create a tailored nutrition and supplement plan that actually works for your body.
Jade Green , TNC, CHHC
