Diet Omega-3 beyond fish oil, including vegan alternatives.

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Some of the best fish for omega-3s with low mercury levels include sardines, mackerel (especially Atlantic), anchovies, and wild-caught salmon — all rich in EPA and DHA, the most bioavailable omega-3s. Canned sardines and mackerel are especially budget-friendly and nutrient-dense. For those preferring supplements, look for inexpensive yet high-quality fish oil capsules labeled “molecularly distilled” or “IFOS certified,” which ensures purity and low mercury. However, vegetarian options can still be a better long-term choice for health, sustainability, and ethics: flaxseeds, chia seeds, hemp seeds, and walnuts are cheap and rich in ALA (a plant-based omega-3), and when combined with even small doses of algal oil (the original source of marine omega-3s, bypassing the fish), they can provide the full omega-3 spectrum. Unlike fish oil, algae production doesn’t harm ecosystems, avoids contamination concerns, and aligns with a cruelty-free diet — making it a smart and responsible choice for many.