I’ve been a vegetarian for several years and feel like my omega-3 intake is lacking.
Q. Dear Terry, “I’ve been a vegetarian for several years and feel like my omega-3 intake is lacking. I don’t want to eat fish or seafood, but I’m comfortable supplementing them instead. Should I try fish or krill oil? ” — Sylvie W., Madison, WI
A. Dear Sylvie, Omega-3s are essential, meaning we cannot produce them ourselves. We need to consume these important nutrients on a regular basis because they are an integral part of our cell membranes. Omega-3s can come from a variety of sources: fish, krill, squid, and precursors from flax and chia. When animal oils—like fish or krill—go through processing, the omega-3s can become distorted and not as readily available to the body.
Fortunately, there’s a way to deliver omega-3s without the fishy taste of conventional fish oils and without the harsh processing.
While there may be multiple sources of omega-3s, cold-water fish have the highest, naturally occurring levels because of the environment they live in. I prefer to get my omega-3 fatty acids from salmon, naturally bound to beneficial peptides and phospholipids, as this is much closer to nature and how people were meant to absorb and use these nutrients. This is the way you’d get your omega-3s by eating fish—which means a big difference in stability and ability to transport omega-3s to where they are needed most. Therefore, you only need a small amount compared to the handfuls of fish oil capsules or a spoonful of fishy tasting oils.
Plus, because these omega-3s are absorbed and utilized by the body, you don’t experience the unpleasant aftertaste or the fish burps.
I would take omega-3 fatty acids from salmon once or twice per day.
Terry . . . Naturally