Omega-3 and Seafood Infographic
The benefits of eating fish are well-documented. Besides being a great source of protein, many types of fish provide high levels of omega-3 fatty acids. More than 30,000 studies have explored omega-3s’ role in supporting heart, brain, and immune health†. Seafood is the best natural source of EPA and DHA forms of omega-3 fatty acids.
Summary: Omega-3 fatty acids are essential nutrients that support heart, brain, and immune health†. While fatty fish like salmon and anchovies are rich natural sources of EPA and DHA, many people fall short of the recommended intake. This guide explains how much omega-3 is in different types of seafood, what the research shows about its benefits, and how supplements can help fill dietary gaps†.
Table of Contents
Click to explore the omega-3 content in fish and supplements
So, how much omega-3 is in fish? Check out our omega-3 infographic below showing how much omega-3 is in your favorite seafood.
How Much Omega-3 Do You Need?
Recommended Intake from the American Heart Association†
The American Heart Association (AHA) recommends eating at least two servings of fish each week, with each serving being about 3.5 ounces cooked or ¾ cup of flaked fish.
Understanding EPA, DHA, and ALA†
While there are three main types of omega-3 fatty acids, most foods do not contain all three. Fatty fish provide EPA and DHA, two forms especially important for supporting brain and heart health†. ALA, found in plants and nuts, is the third form and serves different functions in the body†.
Harvard Study on Omega-3 and Heart Health†
Researchers from Harvard analyzed 20 studies of omega-3 intake for hundreds of thousands of participants. These studies focused on the effects on people who ate one to two 3-ounce servings of fish per week. They found that consuming the recommended fish intake per week was associated with a 36% lower risk of heart disease†. Heart health is not the only area of the body where omega-3 supports health†.
How Omega-3 Supports a Healthy Pregnancy†
In addition, a Lancet study surveyed nearly 12,000 pregnant women in the UK who participated in the Avon Longitudinal Study of Parents and Children (ALSPAC) to understand how the amount of seafood an expectant mother consumes during pregnancy affects her child’s neurodevelopment. Mothers were grouped based on their seafood intake: those who ate more than about 12 ounces (340 grams) per week, those who consumed less, and those who ate none. The children’s cognitive development was assessed several times through age 8, including measures of IQ, communication skills, and social behaviors. Key findings:
- The children of mothers who consumed less than 12 ounces (340 grams) of seafood per week had significantly lower verbal IQ scores than those whose mothers ate more.
- Low maternal seafood intake was also associated with poorer outcomes in prosocial behavior, fine motor skills, and communication development.
- Importantly, the study found no evidence that higher seafood consumption led to adverse developmental outcomes.
The study concluded that moderate-to-high seafood consumption during pregnancy was associated with better child neurodevelopmental outcomes, suggesting that the nutrients in seafood, particularly omega-3 fatty acids like DHA, are crucial for fetal brain development†.
Advanced Omega-3 Supplement
Advanced Omega 3 Supplement contains 720 mg EPA, 480 mg DHA, and 200 mg other omega-3 fatty acids in each serving of two lemon-flavored softgels. Omega 3 supplementation supports heart health, cognition, immune, and inflammatory health without any fishy aftertaste.†
$22.98 Add to cartSimilarly, the NIH cites research suggesting that consuming EPA and DHA during pregnancy may be associated with higher birth weights and longer gestation periods, both factors that contribute to healthy birth outcomes†.
The Best Fish for Omega-3 Fatty Acids
Omega-3 Content in Popular Fish
Unfortunately, sources of omega-3 are not equal in the amount of omega-3 they provide. For example, the omega-3 fatty acids in a five-ounce portion of salmon are equal to the omega-3 fatty acids in approximately four pounds of tilapia. Love mahi-mahi? It would take seven pounds to match the omega-3 provided by a five-ounce portion of anchovies.
Ultimately, anchovies and salmon at 1-2 g per serving of omega-3 are the best fish to eat for meeting omega-3 needs naturally. The next best options would be sardines or oysters, followed by the shelled choices of crab and shrimp.
Comparing Omega-3 Levels in Fish and Supplements
The Dietary Guidelines for Americans clearly outline that the primary source of nutrition should be food. Healthy foods contain a variety of nutrients your body needs. Yet, while salmon is an excellent choice for omega-3, it can be pricey and have limited availability in restaurants.
According to GOED, a nonprofit association that advocates for adequate omega-3 levels and works to ensure quality omega-3 products on the market, their studies find that in the United States, men usually get half of the omega-3 they need and women only about 40% of the proper amount.
If you are concerned about your ability to meet this requirement, nutritional supplements can provide a reliable and affordable option. Two softgels of Cooper Complete Advanced Omega-3 provide 1200 mg of combined EPA and DHA, making it easy to reach the commonly recommended 1,000 mg daily goal†.
Talk with your physician or health care provider to determine whether this, or other supplements, are right for your individual health needs.