EPA and DHA omega-3s are available from a variety of sources. The vast majority come from marine sources including fatty or oily fish, fish body or liver oils, marine crustaceans such as krill, marine microorganisms such as algae, or, more recently, several terrestrial plants that have been genetically modified to produce EPA and DHA.

Seafood
Overall, seafood is the best way to consume EPA and DHA simply because of all the other nutrients that are part of the fish. High omega-3 choices include salmon, tuna, mackerel, and pollock. Smaller-bodied forage fish species are also a high source of EPA and DHA. This category includes sardines, anchovies, herring, mackerel, capelin, and hoki. Most government recommendations suggest consuming 2-3 servings of fatty fish per week to achieve 250 mg of EPA and DHA per day.

Omega-3 Supplements  

Supplementation is a key way to consume enough EPA and DHA to benefit your health. Supplements are made from many different marine sources and all are equally valuable in terms of providing EPA and DHA, so it’s personal preference which you choose.

Fortified Foods

Some consumers prefer to get EPA and DHA from non-seafood or non-supplement food sources.

What about walnuts, chia, and flax?
Walnuts, chia, flax, and other plants are sources of ALA omega-3, not EPA and DHA omega-3s. ALA is an important nutrient, but it's no replacement for EPA and DHA, and many people get enough ALA in their diets without much effort. Click on the infographic at the left to learn more.