How do I get (affordable) Omega 3's?

by (233) Updated March 09, 2014 at 6:28 AM Created January 11, 2013 at 11:59 PM

How can I get more omega 3 fatty acids in my diet without spending tons of money? I would like to eat the fish instead of supplements. The wild caught salmon at my local grocery stores are very expensive, 13$ for 12oz of wild sockeye salmon. Is there a more affordable way to eat fish with omega 3? Thanks in advance!

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9 Replies

2628 · January 12, 2013 at 12:33 AM

sardines, herring and mackerel in cans are cheap and tasty.

11011 · January 12, 2013 at 12:11 AM

Sardines packed in water.

7989 · January 12, 2013 at 12:09 AM

I don't think you can get away from supplements for this. Fish oil. You get a concentrated amount, and depending on the source, it's not too terribly expensive. I buy a bottle at Trader Joe's for less than the cost of a pound of fish, and it lasts me a month. Consumer reports tested various fish oil capsules and Trader Joes was well rated. And it's supposedly very low to no mercury--you can't guarantee that from fresh fish these days.

Canned fish is another option--sardines, canned salmon, tuna. These often go on sale. But you do have to be aware of the mercury, and most of it is packed in BPA lined cans, often with soy oil.

And don't forget, there are other food sources of Omega 3--free range eggs, grass fed meat.

20 · January 12, 2013 at 2:31 AM

Green Pastures Fermented Cod Liver Oil/butter oil blend is a highly bio-available whole-food extract containing all of the essential fatty acids (short and long chain). It provides all fat-soluble vitamins too (A,D,E,K). Additionally it's rich in enzymes and probiotics. By taking FCLO, you reduce the need to obtain those nutrients from other sources (which could help to save money over time).It's expensive but can last 1-3 months depending on your needs.

You may consider 1/2-1 teaspoon a day to be insufficient for DHA/EPA, but because it's so bio-available you can reap the benefits without consuming a lot. The same is true of Krill oil, which is definitely superior to fish oil. Fish oil lacks phospholipids required for proper metabolism of the long-chain fats, therefor they require an additional process before being bioavailable, which ultimately makes it energy-intensive, less effective and suboptimal. Krill oil fats are bound to the needed phospholipids and require as little as half to obtain the same results. In addition, krill contains astaxanthin which makes krill oil more stable and potent, and especially beneficial for those taking it for athletic purposes.

All marine oils can be consumed with coconut oil to maximize their absorption. I personally consume both FCLO and krill oil sublingually (FCLO in the morning, krill in the evening) with coconut oil (I leave the oils in my mouth for up to two minutes, moving it around my gums with tongue before swallowing.

5744 · January 25, 2013 at 2:29 AM

In my area, Trader Joe's sells sardines in water (non-BPA cans) for $1.09 a can. This is not only cheaper than the typical 3.75 oz cans in a typical store, but they are better tasting (IMO) and have the extra non-BPA benefit.

I literally go there and buy 24 cans at a time because I can easily average 2-3 cans a day. Tastes really good!

1321 · January 12, 2013 at 12:07 AM

Costco isn't so bad in this regard. I don't specifically know where their fresh salmon comes from (I'm not a big Western style seafood lover so I don't check) but I do know they have frozen wild salmon at a reasonable price. I am also told they have canned salmon which seems to be a favorite among many.

I KNOW you said no supplements, but I would like to point out that their enteric fish oils ain't too bad. $13 for a fair amount of fish-burp free fish oil isn't too bad from what I can find.

7989 · March 09, 2014 at 6:28 AM

Costco sells Wild Planet sardines packed in EVOO for a very good price (around $9.99 for a six pack). The can is BPA free. Probably the most reasonable way to get a high omega 3 fish to eat. Mash the sardines with avocado for a great treat.

10 · March 08, 2014 at 5:46 PM

Can you beat flax oil for the cost? 500ml costs me $14 and 1 Tablespoon/ 15ml grants 8 g (8000mg) omega 3 (2 g omega 6). I spent a fortune on the following: Udo’s -3-6-9 Blended oil along with Borage & Evening Primrose capsules, lecithin granules and Cod liver oil (Norwegian) for my essential oils. The flax seed oil by far was the cheapest means of getting the basic omegas.

However, I wanted the support of GLA and Vitamins A and D, along with the lecithin so I will continue with this regime; however, I will spin out the other oils and capsules by using the cheaper flax seed oil for the majority of my omega oils and the lecithin granules.

I have read, and the chap at the health food store suggested six months on a regime to change the fat consistency/make up of oils in my fat cells. If this is true, then after six months I can cut everything down quite a bit and my bill will be easier to swallow as flax and lecithin are fairly cheap and then fish should be able to cover my other needs. I would still take some amounts of GLA from the capsules.

Interestingly, taking borage tablets for a few months years ago stopped the prickly problem when eating walnuts (I love walnuts) and significantly reduced my heavy allergies to cats, hay and other grasses to manageable. The borage had no affect with my sister’s pollen, walnut, celery and tomato allergies but, weirdly, increased her bust size (she always joked that her back was bigger than her front) and changed their lumpy consistency to how nature wants them. She stopped taking the borage oil as she felt she was gaining weight, especially around her hips. She has never taken it since (vanity) but her breast development has stayed according to nature.

PS I get frozen Pink Salmon quite cheap. It ranges from 45 to 65 cents / 100g ($2-3 / lb) at SuperStore. I eat a fish a week usually. They are flash frozen when caught and very tasty. There is, supposedly, some sort of parasite problem so if consumed raw or rawish I pre-soak in my own homemade Lugol’s iodine and MMS and I take extra of both concoctions when I eat them.

2401 · January 25, 2013 at 5:19 AM

16oz of fish oil (low mercury small fish sardines and anchovies) for 15 bucks at iherb.com

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