My Omega-3 “Hack”
I became convinced recently that one of the most important dietary changes I could make involved upping my Omega-3 fatty acid intake. I’d like to share a simple way that I’m doing so (besides just supplementation).
Unlike most fad diets, Omega-3s (and fat intake in general) has been well-researched for several decades. The evidence is rather overwhelming that getting enough of these essential fatty acids is important for optimal health.
I also share this information in a Youtube video.
Post may contain affiliate links, which allow me to receive a small commission on purchases you decide to make. Quick reminder that I’m not a doctor, lawyer, financial advisor, or any otherwise licensed professional. All content I produce is for informational purposes only.
What are Omega-3 Fatty Acids?
Omega-3 fatty acids are “essential” fats that our bodies need, but do not produce on their own. It is therefore imperative that we incorporate foods that contain adequate amounts of Omega-3 into our diets.
There are three kinds of Omega-3s: EPA, DHA, and ALA. There are benefits to all three, but the more important two, by far, seem to be EPA and DHA. Those are the two I’ll focus on.
What are the Benefits of EPA and DHA?
There are many. A recent study saw a 49% lower risk of Alzheimer’s for those with “high” levels of DHA. According to the Cleveland Clinic, benefits also include reduced risk of cardiovascular disease, plaque reduction in arteries, lower triglyceride levels, and decreased inflammation. Sleep can also be positively impacted by Omega-3 levels.
A 2021 pilot study even found that individuals with elevated Omega-3 levels had a much lower risk of death from COVID-19, too. This article shares more in the section titled Interrupting Inflammation.
The point isn’t that Omega-3 fatty acids cure everything, but they certainly appear to be among the best compounds you can consume for overall health and well-being.
My Omega-3 Hack
I’ve been supplementing with fish oil for a while based on a great Huberman Lab episode on “Nutrients for Brain Health & Performance.” But even with a high quality fish oil supplement, I was still getting less than 1,500mg a day of total EPA/DHA, and less than the 1,000mg total EPA minimum I’d heard I should get for better sleep. Besides, I’m 210 pounds and active so I should probably be getting more than what is recommended for a typical adult.
My new routine involves adding Wild Alaskan Salmon from Costco to our weekly Instacart order. This comes with two large salmon fillets, which we have delivered on Monday afternoon with the rest of our groceries.
I then bake both fillets that evening in the oven or on the grill, depending on the weather.
We obviously do not eat two large salmon fillets as a family every Monday night. There are a lot of leftovers, which leads to my Omega-3 hack.
I take the leftover salmon, usually eight or more pieces of about six ounces or so, and refrigerate them in a Tupperware container.
Each day at lunch I then eat at least one piece of salmon. I do this Tuesday through Friday, and sometimes again on Sunday. Saturday is my cheat day so no salmon, thank you.
This is little more than doing a bit of food prep the first day (Monday) when we get our groceries, followed by eating the leftovers the remaining days. To call it a “hack” is probably an overstatement, but the point is that I do a small amount of work and ensure a steady stream of Omega-3 throughout the week.
My Baked Salmon Recipe
My salmon recipe is very simple and takes minimal time:
Place salmon fillets on a large cutting board and cut into 4-8oz pieces
Salt salmon 30 minutes before placing on grill or in oven
Preheat grill or oven to 425º
Lightly sprinkle salmon with black pepper and place on foil-lined tray
Place on grill/oven at 425º for 8-12 minutes (until internal salmon temp is 145º)
Remove from grill/oven and let rest for 5-10 minutes before serving
Top with butter if desired before serving
I usually just eat my salmon plain with some grass-fed butter on it, and my wife occasionally mixes it into a salad. Even the kids are getting used to this as a weekly meal, which is a great habit to form (and probably great for their development as well, I would suspect).
Salmon Alternatives
I’m not a big salmon fan, believe it or not, but it is one of the best and most accessible sources of EPA and DHA, so I eat a lot of it these days. According to the previously-referenced Cleveland Clinic article, several other fish rich in Omega-3 include mackerel, herring, bluefin tuna, lake trout, and anchovy.
So… I hope you like fish!
To be clear, I’m taking a $150 hit to my monthly grocery bill versus just adding a $35 supplement. But, I’m ingesting way more fish oil from a whole food source while simultaneously feeding our family some of the healthy goodness as well. I bet even doing this one week a month would be a great choice.
I’m no doctor, but it seems like getting more Omega-3 into your diet would probably help in a lot of ways. I have definitely bought into it and imagine the benefits are already playing out.
Are you getting your Omega-3 fatty acids? Any suggestions for supplementation? Send me your thoughts at michael@theothermichaeljordan.com. I hope to hear from you.
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