Start with food sources
Fatty fish is a straightforward way to get omega-3s—simple, repeatable, and satisfying.
- Salmon, sardines, trout, mackerel
- Try 2 servings per week as a starting point
- Pair with veggies + grains for an easy “default dinner”
Plant options still matter
Chia, flax, walnuts, and hemp support healthy fats overall and complement a balanced diet.
- Add chia to yogurt or oats.
- Use ground flax in smoothies or baking.
- Snack on walnuts with fruit.
If you supplement
Quality varies. If you take medications or have conditions affecting bleeding risk, ask your clinician first.
- Consider third-party testing where possible.
- Take with meals for better tolerance.
- Track how you feel for 2–4 weeks.
Wellness cue
Your best routine is the one you repeat: “fish night” twice weekly can be enough.
"Nutrition patterns beat perfect products."