Omega-3 supplements on keto — necessary or not?

If you're eating fatty fish 3+ times per week, you're likely getting adequate omega-3s without supplementing. Most recommendations for supplementation are aimed at people who eat little to no fatty fish — which describes most Americans on standard diet.

That said: the omega-6 to omega-3 ratio is more important than absolute omega-3 intake. On keto you're eliminating many processed foods loaded with omega-6 seed oils, which automatically improves your ratio. This is one of keto's underrated benefits.

If you eat salmon and sardines regularly: skip the supplement, spend the money on food quality instead. If you rarely eat fatty fish: 1-2g EPA+DHA daily from a quality fish oil or krill oil is reasonable.

I supplement even as a regular fatty fish eater because the quality is consistent (pharmaceutical grade fish oil vs varying quality of restaurant fish) and the cost is low. But it's not essential given your diet. You're probably fine without it.

Krill oil is more bioavailable than fish oil and has astaxanthin as a bonus antioxidant. More expensive but a smaller dose achieves the same result. If you do supplement, krill is worth the premium.