Salmon is one of the richest natural sources of EPA and DHA fatty acids. Even 1–2 servings per week can significantly contribute to omega-3 intake. Grilled or oven-baked, served with fresh vegetables, it can be easily incorporated into a balanced diet. Cold-smoked, it is also an excellent choice for salads, yielding a quick, nutrient-dense dish; made into fish soup or fish stew, it becomes a warm, filling and nourishing meal.

Mackerel has an exceptionally high omega-3 content and also provides plenty of vitamin D and protein. An excellent choice on wholemeal toast or served on a bed of salad; baked with lemon and fresh herbs, it is likewise a tasty, nutrient-dense meal. If eaten in tinned form, it is worth choosing the olive oil version, which preserves the fish’s nutrient content.

Walnuts contain omega-3 mainly in the form of ALA. They are easy to incorporate into an everyday diet and make a great, healthy snack. Chopped, they can be sprinkled on top of soups, giving dishes a distinctive, crunchy texture. In homemade pesto, replacing part of the pine nuts with walnuts yields a bolder flavour. Chopped and mixed with dried fruits, it makes a natural energy blend that’s handy on the go.

Just one tablespoon of chia seeds provides a substantial amount of plant-based omega-3 and is easy to enjoy in a smoothie, porridge or yoghurt. Soaked in water, it can also be used as the base for a refreshing lemon lemonade, while mixed with milk it can be made into a pudding. Sprinkled on top of bread or biscuits before baking, it adds an extra crunchy layer.

While not the most abundant source of omega-3, it offers valuable unsaturated fats and fibres, adding variety to a balanced diet. Diced, it goes perfectly in quinoa or bulgur salads, enhancing the dish’s texture; blended with cocoa and banana, it makes a creamy, wholesome dessert; halved and baked with an egg, it becomes a hearty breakfast or brunch dish.

Alongside sport, I always try to be mindful of my lifestyle too, but I admit I neglected supplements for a long time. When I learned about the importance of omega-3, I realised it had been a missing link in my routine. Now it’s part of my everyday life, and I feel my nutrition is more complete because of it. For me, it’s about making sure nothing important is left out of what I do for myself.

My day demands a lot of energy, as I motivate and lead people hour by hour. I used to get home completely exhausted, and I felt something was missing from my mindful routine. I started taking omega-3 because I wanted to perform reliably in the long term. For me, it’s not a capsule, but a small habit that helps me make sure I’m stronger and more resilient.

I always push for the maximum, and for a long time I thought it was enough to give one hundred per cent only in my workouts. Then I started paying more attention to how I could support myself from within, and that’s where omega-3 came in. Since I’ve been taking it regularly, my days feel much more balanced. For me, this capsule is one of the best examples of mindfulness: simple, yet it gives a lot.

I’ve been working as a coach for years, and I always emphasise to my clients that the details matter most. For a while I didn’t take omega-3 intake seriously myself, but over time I realised how important it is. It’s now part of every morning, and I really feel that this is what truly starts my day fully. For me, this small habit gives me the feeling that I take care of myself not only during training, but beyond it as well.