Most experts agree that the best way to get omega-3 fatty acids is by eating fatty fish, which contain the highest amounts of EPA and DHA. These fish include salmon, mackerel, and trout. “Whole fish provides additional nutrients and bioavailability advantages over supplements,” says Avena.
Research generally supports this recommendation. Most trials examining the health benefits of fish oil supplements have been inconclusive, Dr. Yassine says. “Fish is complex. Even the actual DHA and EPA in fish is not the same as what is present in supplements,” he adds.
How Much Omega-3s Should I Get?
But even if you’re only getting one serving of fish per week, the brain may benefit. “Research shows that when comparing people who are consuming one or more servings of fish per week to those who are eating less, fish eaters experience less cognitive decline over the years,” Dr. Agarwal says.
“That should be encouraging, because this is a simple lifestyle modification to maintain brain health,” Agarwal says.
Always talk to your doctor before adding fish oil or any new supplement to your routine. It’s possible supplements could negatively interact with prescription medications, leading to dangerous side effects.
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