Salmon (Food Source)
Wild salmon: 2.5g omega-3/100g + protein (20g) + vitamin D + astaxanthin. Whole food matrix may enhance absorption. 2-3 servings/week = 5-7.5g omega-3.
Fish Oil (Supplement)
Fish oil: 1g EPA+DHA per capsule. Convenient daily dosing. Can reach therapeutic doses (2-3g/day) easier than eating fish daily. Risk: rancidity if poor quality.
Verdict
Salmon 2-3x/week for general health. Add fish oil if you need >3g EPA+DHA/day (therapeutic range for inflammation/triglycerides) or don't eat fish.
Best choice: food first, supplement second