The ideal fish choices for a rich source of omega-3 include oily fish such as salmon, mackerel, sardines, herring, or albacore tuna. In an ideal world, these fish would be recommended for their omega-3 content. However, considering various issues around fish, fish oil supplements are a fine alternative for omega-3 intake. It is suggested to take around 1000 milligrams of EPA and DHA per day for optimal health benefits.