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
