Omega-3 Alternatives: A Complete Guide | How to Stay Healthy Without Supplements

1️⃣ For those who substitute with fish – 3 times a week route

food	Serving size	Benefits of Omega-3 supplementation
mackerel	1 palm (100g)	EPA+DHA pills 2000mg or more
salmon	100g	약 1500mg
mackerel	1 piece	약 1800mg
tuna	1 piece	약 1400mg

✔ Practical examples

• Monday night: Grilled mackerel
• Thursday Lunch: Salmon Poke
• Saturday night: Mackerel and kimchi stew

➡ Just like this Meets weekly average criteria.

2️⃣ For those who don't like fish - Microalgae DHA Oil Root

✔ How to choose a product

• On the label DHA 300mg or more / EPA 150mg or more
• “Check for ”microalgae extract“ and ”Algae oil” labels.

✔ How to take

• 1 capsule per day
• right after dinner

➡ Even if you can’t eat fish, you can still supplement EPA and DHA directly.

3️⃣ Vegetarian-based diet / For those with sensitive stomachs – ALA plant-based root

✔ Daily intake

food	Daily intake
flaxseed	1 tablespoon of rice
Mr. Chia	1 tablespoon of rice
sesame oil	1 tablespoon of rice
walnut	5~6 eggs

✔ How to eat

• Sprinkle flaxseeds on yogurt
• Sesame oil in salad
• Soaking chia seeds in soy milk

➡ The conversion rate of EPA and DHA is low, but Replace basic fat structure with healthy ones.

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4️⃣ A Weekly Routine That Never Fails

day of the week	Practice
월	mackerel or salmon
화	flaxseed and chia seed
수	microalgae oil
목	fish
금	sesame oil
토	fish
일	walnut

5️⃣ Checkpoints to make your body comfortable

• Stomach discomfort → Empty stomach ❌ / Must After eating
• Fishy trim → Refrigerate
• If you feel your blood thinning → Stop temporarily

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✅ Final Summary

Omega 3 is
It can be sufficiently replaced even without nutritional supplements.

• Fish root
• Microalgae route
• vegetable root

Among these Choose just one and practice it for one weekchart
You can immediately feel the difference in your body's reaction.