If you are vegetarian or vegan, you’ll be pleased to know that you don’t have to eat fish or take supplements to get your omega-3 fatty acids.
While oily fish is a rich source of essential long-chain omega-3 fats (EPA and DHA), you can get your daily adequate intake (AI) of omega-3 from some plant foods. Plant foods contain short-chain (ALA) omega-3s and our bodies can convert some of these ALAs into long-chain omega-3s, although the amount of conversion is still uncertain.
The AI for ALA omega-3s is 1.3g/day for men and 0.8g/day for women. But you should increase these amounts if you don’t eat fish and only get your omega-3s from plant sources.