8 Best Fish Oil Alternatives (That Are Just as Good)

According to our research, the best alternative sources of omega-3 polyunsaturated fatty acids can be found in plant-based foods such as walnuts, chia seeds, algae, brussels sprouts, leafy greens, hemp seeds, canola oil, flax, chia, and other seed oils.

Luckily, these plant sources are also very easy to find.

So, here’s a list of plant-based alternatives you can use instead of fish oil.

Brussels sprouts

Aside from its high content of vitamin C, vitamin K, and fiber, this vegetable is a great source of omega-3s.

One study found that increasing your consumption of cruciferous vegetables like brussels sprouts can lower risk of heart diseases by 16% [1].

Algae

Fish don’t naturally produce the omega-3 DHA and EPA; they get it from eating algae.

Because of this, it’s argued that algae pose a lesser risk of containing contaminants than most fish oil supplements because they’re at the bottom of the food chain.

Tip: Add algae to your diet by eating nori, seaweed, chlorella, and spirulina.

Chia seeds

This popular health food is known for its rich protein and fiber content.

But what many people don’t know is that they’re also an excellent plant-based source of ALA omega-3 fatty acids.

A 2007 animal study also found that chia seeds in your diet can lower blood triglycerides and increase good HDL cholesterol and inflammatory markers [2].

Tip: To boost your intake, you can sprinkle chia seeds on your salads, smoothies, or yogurts.

Algal oil

Algal oil is among the few—and best—vegan sources of DHA and EPA.

Some studies have found that it’s similar to seafood regarding its nutritional availability of both EPA and DHA.

Algal oil supplements usually provide 400-500 mg of combined EPA and DHA.

Tip: Most pharmacies carry algal oil supplements. Those in liquid form can be added to your favorite drinks or smoothies so you can get a healthy dose of fats.

Many studies have proven that omega-3 fatty acids provide a host of health benefits.

They have been shown to reduce inflammation and lower the risk of cardiovascular disease, Crohn’s disease, and even menopause symptoms in women.

“Low intakes of omega-3 fats have been linked to a long, nasty list of diseases including heart attacks, depression, arthritis, Alzheimer’s, macular degeneration, autoimmune diseases, ADD, allergies, and asthma. Conversely, higher intakes of omega-3 fats have been associated with protection from many of these same diseases.”

- Ann Kulze, MD, Nutrition & Wellness Expert

There are 11 types of omega-3 fatty acids, but the most common are ALA, DHA, and EPA.

• Alpha-linolenic acid (ALA) is found in dark leafy greens like spinach and kale or seeds like flax and chia.
• Docosahexaenoic acid (DHA) is often found in fish oil and algae. This compound is vital to developing the retina and brains in fetuses and babies, which is why it’s often added to infant formulas. Dietary supplementation with DHA supplements can also help reduce the onset of Alzheimer’s disease.
• Eicosapentaenoic acid (EPA) is most often found in fish oils and algae. EPA minimizes inflammation in the body and the brain, which, in turn, helps alleviate symptoms of depression and anxiety. Along with DHA, EPA from fish is also crucial to reducing coronary heart disease risks.