A fattier cut of salmon (think: skin-on, high skin-to-flesh ratio, etc.) has about ~2 g EPA & DHA (fish oil, FO) per 100 g, or ~10 g per pound. Average price (around here, this time of year) is ~$10 / lb. So, about $1 / gram FO, in 50 g salmon. See also, the Fish Blog.
As reasoned in The poor, misunderstood calorie, FO from seafood is roughly 4x more effective than FO from supps. There was no head-to-head study comparing seafood to supps, but a study on seafood with half the dose of FO was twice as efficacious as a study on supps. Half the dose + twice as efficacious = 4x. The greater bioavailability and assimilation of FO from seafood can only explain a small part of this… I suspect other nutrients in seafood explain another part, and displacement of other calories by the protein in seafood further explains another part. But this post is about FO per se.
The top 2 ranked fish oil supps on LabDoor are WHC UnoCardio and Viva Naturals. And for comparison, the top 3 best sellers & highly ranked products from Amazon are PacificCoast, Bulk Supplements, and Dr. Tobias.
Let’s say to be “worth it,” monetarily, supps should provide 4x more FO per dollar than seafood.
Quick and dirty calculations:
Given these parameters, Viva Naturals wins. But you still should eat seafood because FO alone can’t fully explain the benefits of seafood. And you should also consider turmeric to maximize the conversion of alpha-linolenic acid to DHA and protect it from peroxidation.