According to Harvard's School of Public Health, while it is always better to
get your nutrients straight from the source (eating fatty fish provides more than just Omega-3), if you can't eat fish (or in your case don't want to) then you should eat a omega-3 supplement of 500 mg per day (like fish oil). Here's some more info:

TYPES OMEGA-3s
There are two type of Omega-3 fatty acids:

1. Plant-derived, in the form of alpha-linolenic acid (ALA).
2. And the type found in fatty fish, eicosapentaenoic acid (EPA)
   and docosahexaenoic acid (DHA).

The body partially converts ALA to EPA and DHA; both types are beneficial. That means you don't have to rely solely on fish oil (or fatty fish) to get your needed Omega-3 fatty acids (although ALA does require more work from your body to get the EPA and DHA).  Foods (rich in α-linolenic acid) are:

• tofu/soybeans
• walnuts
• ground flaxseed/flaxseed oil
• canola oil
• olive oil
• green vegetables, such as Brussels sprouts, kale,
  spinach and salad greens

SERVING RECOMMENDATIONS
The American Heart Association does recommend getting two servings
of fish at least twice weekly. It is recommended the average adult consumes 0.3-0.5 grams of daily EPA + DHA and 0.8-1.1 grams of daily α-linolenic acid.

JUST ABOUT FISH OIL
The good news about fish oil supplements is that studies indicate that fish oil supplements are much less likely than fish to contain contaminants, due to the purification that occurs during the manufacturing process (opposed to high mercury fish) and in fact, it is recommended that pregnant women and children take fish oil supplements instead of eating fatty fish.

The American Heart Association says "it's best to get omega-3 fatty acids
through food sources. However, there are supplements available for
people who need more fatty acids than they can get through diet alone." They recommend talking to your doctor to see how much fish oil is right for you.

Also if you have a condition like high triglycerides, higher dosages of fish oil are beneficial so fish oil supplements are more effective than eating servings of fish.

Another thing to keep in mind is that the U.S. Food and Drug Administration does not strictly regulate supplements, so there is no guarantee of strength, purity or safety of Fish Oil capsules.

So to sum up my findings: fish oil supplements are an effective way to get Omega-3 (EPA and DHA) in your diet but make sure you talk to your doctor about the right dosage for you (the recommended amount is a 500 mg pill per day).


Source(s):
http://depression.about.com/od/dietary/qt/fishoil.htm
http://www.nlm.nih.gov/medlineplus/druginfo/natural/patient-fishoil.html
http://www.mayoclinic.com/health/fish-oil/NS_patient-fishoil
http://www.hsph.harvard.edu/nutritionsource/questions/omega-3/index.html
http://heartdisease.about.com/cs/coronarydisease/a/fishoil.htm
http://cholesterol.about.com/lw/Health-Medicine/Conditions-and-diseases/Cho...

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