Eating a lot of fish also brings some risks from microplastic and other pollution, especially if you don't pay attention to where it comes from.

Fish are famous for spoiling quickly, but nuts are not.

Omega 3 capsules can also spoil, right?

> Omega 3 capsules can also spoil, right?

Yes, they do. An old study suggests an average of 20% of omega-3 fish oil products had excessive oxidation. Or in other words, rancid.

https://academic.oup.com/nutritionreviews/article/80/1/138/6...

You you can just buy cold pressed flax oil and supplement with that. ~30 USD for ~1L iirc and it has an absolute assload of ALA (omega3)

Hemp seed oil is a good one for omega6 but usually people get enough 6 from diet and 3 is the one we need to boost to get the 3:6 ratio up

https://en.m.wikipedia.org/wiki/Fatty_acid_ratio_in_food

ALA must be converted to EPA and DHA, which it does at less than 10% efficiency, so you'd need to consume an assload of it, too. Your best bet is still fish(oil).

and you can actually use up all the various desaturase and elongase enzymes in the process so that 10% upper bound drops markedly as you consume more ALA. Put differently long chain n-3's production definitely isn't linearly dependent on short chain n-3s like ALA and stearidonic acid.

Your efficiency statement brings the requirement to less than a tbsp a day (there's about 7 grams of ALA in a tbsp).

I like flax oil, but it spoils very quickly. I have trouble going through 250ml before it goes rancid.

Do you keep it in a refrigerator?

Maybe I should