How to get omega 3 without fish?

You can get omega 3 without fish through the following dietary sources [1].

EPA/DHA:

• Seaweed (134 mg per ounce)

• Chlorella (100 mg per 3 grams)

• Spirulina 

ALA:

• Brussels sprouts (135 mg per ½ cup cooked)

• Flaxseeds (2.4 g per tablespoon)

• Walnuts (2.6 g per ounce)

• Chia seeds (5 g per ounce)

• Hemp seeds (1 g per tablespoon)

• Beans (100 mg per ½ cup)

• Edamame (280 mg per ½ cup) 

• Vegan “fish oil” supplements

The IOM has established AIs (adequate intakes) for adult males as 1.6 g/day and 1.1 g/day for adult females [2]. However, since your body can’t produce all of the omega-3 fatty acids on its own, you must rely on dietary sources and/or supplements to meet your needs.