If you have ever felt extreme fatigue or struggled with persistent brain fog, you may have heard that you should “eat more fish.” But as a qualified nutritionist, I want to look beyond the general advice and explore the specific nutritional values that make oily fish a non-negotiable for modern health
In my nutrition consultations, I often find that clients struggling with burnout, low energy, or mood swings are significantly lacking in the specific fats found in cold-water fish.

What’s Currently Missing From Your Diet

Oily fish, such as (SMASH) salmon, mackerel, anchovies, sardines and herrings, are the richest dietary sources of long-chain Omega-3 fatty acids. Unlike plant-based fats found in flaxseeds or walnuts, the EPA and DHA in fish are more readily used by the body and play a critical role in supporting overall health.

Beating Burnout & Low Energy

Chronic stress places a significant burden on the body and is linked to increased systemic inflammation. Omega-3 fatty acids have well-established anti-inflammatory properties, helping to protect the nervous system from the physical effects of a high-pressure lifestyle.

Supporting Mood & Mental Health

Your brain is made up of nearly 60% fat, and DHA is a key structural component of brain cells. EPA and DHA play an important role in maintaining cell membrane integrity and supporting communication between neurons.

Research suggests that adequate Omega-3 intake is associated with better mental health outcomes and may support neurotransmitter function involved in mood regulation. This is why a nutritionist-led approach often prioritises oily fish as part of a strategy to support anxiety and low mood.

Enhancing Fertility & Pregnancy

For those in the fertility or pregnancy stage, oily fish provides more than just essential fats. It is also a valuable source of Vitamin D and iodine, both of which are important for hormonal balance and healthy foetal brain development.

I typically recommend focusing on low-mercury options such as sardines, anchovies, and wild-caught salmon to maximise benefits while minimising risk.

How to Get Your “Nutritionist-Approved” Dose

To support your overall health and energy levels, aim for 2-3 portions of oily fish per week. This aligns with current nutrition guidelines and provides an effective intake of EPA and DHA.

Focus on sardines, mackerel, anchovies, salmon, and herring, these options are rich in Omega-3s and tend to be lower in environmental toxins. High-quality tinned sardines or mackerel in olive oil are nutrient-dense, budget-friendly, and ideal for a quick, healthy meal.

Not sure if your diet is supporting your goals?

Understanding the “why” behind your food choices is exactly why a nutritionist is important. We move beyond generic advice to find the specific nutrients your body is craving.
Get in touch with me today to discuss how I can help you reach your nutrition goals.