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

Our research found that the best alternative sources of omega-3 polyunsaturated fatty acids are 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 easy to find.

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

Brussels sprouts

I used to turn up my nose at Brussels sprouts, but now they're a favorite on my dinner plate. Not only are they packed with vitamins C and K, and fiber, but they're also a fantastic source of omega-3s.

One study published in the National Journal of Medicine found that increasing your consumption of cruciferous vegetables like Brussels sprouts can lower the risk of heart disease by up to 16% [1].

Algae

In my own journey to better health, I discovered that 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

Chia seeds have been my go-to for a protein and fiber boost for years.

Many people don’t know that they’re also an excellent plant-based source of ALA (Alpha-linolenic acid) omega-3 fatty acids.

A 2007 animal study published by the National Institutes of Health found that chia seeds in your diet can lower blood triglycerides and increase good HDL  (high-density lipoprotein) cholesterol and inflammatory markers [2].

Tip: To boost your intake, 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.

After a chat with my nutritionist, I was intrigued to learn that algal oil is akin to seafood in terms of the nutritional availability of EPA and DHA and is more readily absorbed by the body compared to fish oil.

I've since incorporated algal oil into my routine and have been pleasantly surprised by how easy it is to get these vital nutrients without the fishy aftertaste

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.

From my own experience, I can vouch for the myriad of benefits that omega-3 fatty acids offer. I've also received positive feedback from my clients in regard to the role of omega-3 fatty acids in enhancing mental clarity and mental health, including reducing symptoms of depression and anxiety and contributing to overall psychological well-being.

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 three; 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.