I grew up around the ocean and now work directly with fishermen in Alaska and the Pacific Northwest, so when I see health trends come and go, I tend to look at them through a practical lens. Omega 3s are not a new trend, but the renewed focus on brain health, mental clarity, and long term cognitive wellness has put them back in the spotlight for good reason.
For centuries, coastal communities have relied on seafood as a foundational food for both physical and mental health. Today, science continues to support what those communities already knew.
What are omega 3 fatty acids
Omega 3s are essential fats that the body cannot make on its own. The two most important omega 3s for brain health are DHA and EPA.
DHA is a major structural fat in the brain and retina. It supports memory, learning, and overall cognitive function. EPA plays a role in reducing inflammation and supporting mood regulation.
While omega 3s can be found in plant foods like flax and chia, those sources provide ALA, which the body must convert into DHA and EPA. That conversion is inefficient for most people. Seafood provides DHA and EPA in their most bioavailable forms.
Why omega 3s matter for brain health
The human brain is nearly 60 percent fat, and DHA is one of its most important building blocks. Research continues to show that adequate omega 3 intake supports:
• Cognitive function and memory
• Mood and emotional health
• Brain development across the lifespan
• Healthy aging and reduced cognitive decline
As conversations around mental health, focus, and longevity grow, omega 3s remain one of the most well studied nutrients tied to brain performance.
Why wild seafood is one of the best sources
Cold water wild fish accumulate higher levels of DHA and EPA because of their natural diets and active lifestyles. Wild seafood from Alaska and the Pacific Northwest is especially rich in omega 3s and harvested from some of the most well managed fisheries in the world.
The wild seafood highest in omega 3s:
• Wild Alaskan salmon — about 0.7 to 1.5 grams of EPA and DHA in a 3 ounce cooked serving, depending on species
• Sablefish, also known as black cod — about 1.5 grams, the richest white fleshed fish there is
• Sardines and herring — about 1.2 to 1.7 grams
• Canned albacore tuna — about 0.7 to 1.1 grams, and unusually high for a canned fish
A note on the lean species, because they are often mislabelled as omega 3 foods. Pacific halibut and cod carry roughly 0.15 to 0.37 grams per serving — a fraction of what salmon and sablefish provide. They are excellent lean protein and good sources of selenium and B12, and we sell plenty of both. They are simply not where the omega 3s are.
On wild versus farmed: the honest distinction is the kind of fat rather than the amount. Farmed Atlantic salmon is a fatter fish and often matches or exceeds wild per serving for total EPA and DHA. What wild fish have is a more favourable omega 6 to omega 3 balance, because their fats come from the marine food web rather than from vegetable oils in feed.
How often should you eat seafood for brain health
Two to three servings a week. The American Heart Association recommends two servings of fish a week at about 3 ounces cooked each, preferably fatty fish; the FDA and EPA advise two to three servings a week from their "Best Choices" list, at 4 ounces per adult serving. Either way, a couple of meals of oily fish gets you there without a supplement.
For many people, rotating different species throughout the week is the easiest way to build a sustainable habit.
Why this matters beyond nutrition
Choosing wild seafood supports more than personal health. It supports fishing families, coastal economies, and long term ocean stewardship. Clean water and healthy ecosystems are essential for producing nutrient rich seafood.
Programs run by organizations like NOAA help ensure fisheries remain sustainable so future generations can continue to benefit from wild seafood.
Simple ways to add omega 3 rich seafood to your week
• Grilled wild salmon with olive oil and herbs
• Sablefish roasted with vegetables
• Salmon bowls or salads for easy lunches
• Canned wild tuna for quick meals
Consistency matters more than perfection. Small, regular choices add up over time.
Choosing wild seafood is one of the simplest ways to support brain health while also supporting the people and ecosystems that make it possible. Browse our wild seafood here.
Sources
• National Institutes of Health, Omega 3 Fatty Acids Fact Sheet
• Harvard T.H. Chan School of Public Health, Fish and Omega 3 Fatty Acids
• FDA and EPA, Advice About Eating Fish