Both fish and fish oil supplements provide the same DHA and EPA to your body. Studies in humans comparing these omega-3 sources have shown mixed results: several found that the amount of omega-3s your body is able to absorb and use from fish and fish oil supplements is the same, and others found that food sources get more omega-3s into your body. There are other benefits of consuming fish: they are a good source of protein, vitamins, and minerals, with fewer calories and less fat than many other protein sources, like meats. However, for those who cannot get enough omega-3s through food sources, taking fish oil supplements is recommended.
For ALA, the comparison of food sources to supplements is more complicated. The best sources of ALA omega-3s are ground flaxseed and flaxseed oil. Flaxseed is not just a supplement anymore; it can be found in many different kinds of packaged foods, like cereals, crackers, pasta, snack bars, and cake mixes. Whether you get it in a food product or mix it into food yourself, ground or milled flaxseed is better utilized in the body than flaxseed oil, and has the added benefit of providing a high level of lignans, and both soluble and insoluble fiber. There are other food sources of ALA, like walnuts, broccoli, Brussels sprouts, spinach, walnut oil, canola oil, and soybean oil, but these have lower levels of omega-3s.
