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. Fish oil supplements are not thought to be as beneficial.
“Whole fish provides additional nutrients and bioavailability advantages over supplements,” says Avena.
Dr. Yassine notes that, overall, fish oil supplementation trials have been inconclusive. “Fish is complex. Even the actual DHA and EPA in fish is not the same as what is present in supplements,” he says
For people who don’t eat fish, Avena says algal oil is the best plant-based source of DHA and EPA, as it’s derived from the same marine algae that fish consume.
How Much Fish Oil Should I Take?
“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.
