Fatty fish has been consistently recommended in evidence-based nutrition for decades because the benefits are broad, meaningful, and — most importantly — repeatable across research. If your goals include improving health markers, supporting recovery, or just feeling better day-to-day, this is one habit that punches far above its weight.

At Fitbliss, we recommend aiming for about three servings of fatty fish per week as a gold-standard target.

What Are Omega-3s?

Fatty fish is valuable because it’s the richest dietary source of omega-3 fatty acids.

Omega-3s are a type of polyunsaturated fat your body needs but cannot make efficiently on its own, so you have to get them from food. The two most important forms found in fish are:

You may have heard of ALA (from plant foods like flax or walnuts). While helpful, your body converts only a very small percentage of ALA into EPA and DHA. In other words, plant sources are good, but marine sources are powerful.

Why We Recommend 3 Servings Per Week

This isn’t a random number. Around three servings weekly is where research consistently shows measurable improvements in health markers, especially those that many people struggle with while dieting or training.

1. Supports Healthy Cholesterol

Omega-3s help:

For clients working toward fat loss, this matters. Changes in diet and body weight can temporarily impact lipid markers — fatty fish helps stabilize that process rather than fight against it.

2. Reduces Systemic Inflammation

Training is a stress. Dieting is a stress. Life is… also a stress.

Omega-3s act as anti-inflammatory regulators in the body. That doesn’t mean they blunt adaptation — it means they help your body recover and regulate rather than stay in a constant irritated state.

Clients often notice:

3. Brain & Mood Health

DHA is literally a structural component of the brain.

Adequate omega-3 intake is associated with:

Many people assume low energy during fat loss is unavoidable — but nutrient sufficiency often makes a bigger difference than calories alone.

What Counts as Fatty Fish?

Good options include:

• Salmon

• Sardines

• Mackerel

• Herring

• Trout

• Anchovies

Convenience matters too — canned and frozen fish still count and are often more realistic to stick with long term.

Alternatives For Those Who Don’t Like Fatty Fish

Totally fair. Not everyone grew up eating seafood, and forcing foods you hate rarely becomes a lasting habit.

If fish truly isn’t happening, the next best option is a high-quality fish oil supplement containing EPA and DHA.

What to look for:

• Combined EPA + DHA listed clearly on the label

• Third-party tested (purity matters here)

• Taken consistently, not occasionally

Plant sources like chia seeds, flax, and walnuts are still great foods — but nutritionally, they don’t replace marine omega-3 intake. Think of them as complementary, not equivalent.

The Big Picture

Fatty fish are foundational; they help regulate systems that influence fat loss, recovery, energy, cardiovascular health, and long-term disease risk. And unlike many nutrition strategies, it doesn’t require perfection. Hitting three servings most weeks is enough to meaningfully move the needle.

When a single habit improves health, performance, and sustainability at the same time, it’s worth keeping on repeat.

Lynndsey Eldridge is one of the co-founders of Fitbliss Fitness. She started Fitbliss Fitness in 2012 after a negative coaching experience left her feeling unhealthy, tired, wired, and food-focused. She couldn’t help but wonder, “shouldn’t fitness feel good?”