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Medically reviewed by Dr. Tom Biernacki, DPM · Board-Certified Podiatric Surgeon · Last reviewed: April 2026 · Editorial Policy
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Best Omega 3 Foods? [Omega 3 Benefits & What Is Omega relates to foot pain — typically caused by overuse, footwear, or biomechanics. Most patients improve in 6-12 weeks with conservative care. Same-week appointments in Howell + Bloomfield Twp: (810) 206-1402.
✅ Medically reviewed by Dr. Thomas Biernacki, DPM — Board-Certified Podiatrist · Last updated April 6, 2026
Best Omega 3 Foods?
Omega 3 Benefits & What Is Omega 3 Good For?
Fuel Your Body: Why Omega-3s Are Essential for Health
Omega-3 fatty acids are essential fats that provide numerous health benefits, including supporting heart health, brain function, and reducing inflammation. While omega-3 supplements are available, obtaining nutrients through whole foods is generally recommended whenever possible. Here are some excellent food sources of omega-3 fatty acids:
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From heart health and brain power to joint support and glowing skin — discover why omega-3 fatty acids are essential and how to make sure you’re getting enough.
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Fatty Fish
Fatty fish: Fatty fish are among the richest sources of omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
These include:
- Salmon (wild-caught is preferable)
- Mackerel
- Sardines
- Trout
- Herring
- Anchovies
Chia seeds
Chia seeds: Chia seeds are a plant-based source of omega-3 fatty acids and provide additional benefits like fiber and antioxidants. They can be added to smoothies, cereals, yogurts, or used as an egg substitute in some recipes.
Flaxseeds
Flaxseeds: Flaxseeds, whether whole or ground, are another plant-based source of omega-3 fatty acids. Grinding flaxseeds helps the body absorb their nutrients better. You can sprinkle ground flaxseeds on oatmeal, yogurt, or incorporate them into baked goods.
Walnuts
Walnuts: Walnuts are an excellent plant-based source of omega-3 fatty acids and offer additional nutritional benefits like fiber and antioxidants. They can be eaten as a snack, added to salads, or used in baking.
Hemp seeds
Hemp seeds: Hemp seeds are a complete protein source that contains omega-3 and omega-6 fatty acids. They can be sprinkled on salads, added to smoothies, or incorporated into various recipes.
Algal oil
Algal oil: Algal oil is derived from algae and is an excellent source of omega-3 fatty acids, particularly DHA. It can be a suitable option for individuals following a plant-based or vegetarian/vegan diet.
Incorporating a variety of these foods into your diet can help ensure an adequate intake of omega-3 fatty acids.
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DISCLAIMER:
Dr. Tomasz Biernacki received his Doctor of Podiatric Medicine degree from Kent State College of Podiatric Medicine in 2013; he completed his Surgical Reconstructive Foot Surgery & Podiatric Medicine Residency in 2017; he completed 2 separate traveling Fellowships in Diabetic Surgery, Skin Grafting & Nerve Surgery. He is double board certified in Podiatric Medicine and separately in Foot & Ankle Surgery. His use of “doctor” or “Dr.” about himself solely refers to that degree. Dr. Biernacki is a licensed podiatrist in Michigan. This video is for general informational purposes only. It should not be used to self-diagnose and is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Biernacki and you. It would be best if you did not change your health regimen or diet before consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions regarding a medical condition.
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Why Choose Balance Foot & Ankle Specialist in Howell and Bloomfield Hills?
Our experienced podiatric surgeons combine precision, care, and innovation to deliver successful outcomes in flatfoot reconstruction. With modern facilities, patient education, and compassionate care, we’ve become the trusted choice for foot and ankle surgery in Southeast Michigan. We’re committed to restoring your stride—comfortably and confidently.
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More Podiatrist-Recommended Foot Health Essentials
Hoka Clifton 10
Max-cushion everyday shoe — podiatrist favorite for walking and running.
PowerStep Pinnacle Insole
- The Pinnacle Full length insoles for men & women provide maximum cushioning, from high activity to moderate support. The PowerStep arch support shape provides stability to the foot and ankle, helping to relieve foot pain.
- When you spend all day on your feet, every step counts. PowerStep insoles are a podiatrist-recommended orthotic to help relieve & prevent foot pain related to athletes, runners, Plantar Fasciitis, heel spurs & other common foot, ankle & knee injuries
- The Pinnacle plantar fasciitis insoles offer superior heel cushioning and arch support. The dual-layer cushioning is designed to reduce stress and fatigue, while PowerStep premium arch support is designed for plantar fasciitis relief.
- The PowerStep Pinnacle arch support inserts for men & women can be worn in a variety of shoe types such as; athletic, walking, running, work & some casual shoes. Orthotic Inserts are ordered by shoe size, no trimming required.
- Made in the USA & backed by a 30-day money-back guarantee. PowerStep orthotic inserts for men & women are designed for shoes where the factory insole can be removed. HSA & FSA Eligible
The podiatrist-recommended over-the-counter orthotic.
OOFOS Recovery Slide
- The Original Recovery Footwear.
- Finding Your Size - For your perfect fit, consult the “size chart” link above. Wear a half size? In general, we recommend that women who wear a ½ size size UP, and men who wear a ½ size size DOWN
- OOahh - An evolution of the OOriginal, the OOahh slide features our proven foundation of OOfoam technology + patented footbed design with a slide-style strap that has become a best-seller in the OOFOS line
- OOfoam Technology - Our revolutionary OOfoam technology absorbs 37% more impact than traditional footwear foams to reduce the stress on your feet, joints & back. Plus, the closed-cell foam is machine washable and designed to minimize odor
- Patented Footbed - Our patented footbed cradles and supports arches to reduce energy exertion in the ankles by up to 47% compared to competitors’ footwear. So walking is easier. Recovery is faster. And yOO feel better
Impact-absorbing recovery sandal — wear after long days on your feet.
As an Amazon Associate, Balance Foot & Ankle earns from qualifying purchases. Product recommendations are based on clinical experience; prices and availability shown above update live from Amazon.
When to See a Podiatrist
If foot or ankle pain has been bothering you for more than a few weeks, home care alone may not be enough. Balance Foot & Ankle offers same-week appointments at our Howell and Bloomfield Hills clinics — no referral needed in most cases. Bring your current shoes and a short list of symptoms and we’ll build you a treatment plan in one visit.
Call Balance Foot & Ankle: (810) 206-1402 · Book online · Offices in Howell & Bloomfield Hills
Frequently Asked Questions About the Best Omega-3 Foods
Omega-3s are essential healthy fats that your body needs for heart, brain, and joint health. They must come from food because your body can’t produce them on its own.
What are the best food sources of Omega-3s?
The richest sources are oily fish like salmon, sardines, mackerel, and trout. Plant-based options include flaxseeds, chia seeds, walnuts, and hemp seeds.
Which fish has the highest Omega-3 content?
Wild-caught salmon is one of the best, providing around 1.5–2 grams per serving of EPA and DHA, the most beneficial forms of omega-3.
Are there good Omega-3 sources for vegetarians and vegans?
Yes — flaxseed, chia seeds, walnuts, and algae-based supplements are excellent plant-based options for omega-3s.
How much Omega-3 should I eat per day?
Most adults should aim for 250–500 mg of combined EPA and DHA per day, which you can get from two servings of oily fish per week or daily plant-based sources.
Is fish oil better than eating fish?
Eating fish provides additional nutrients like protein and vitamin D, but fish oil supplements are a convenient way to ensure a steady omega-3 intake if you don’t eat seafood.
Can Omega-3 foods help reduce inflammation?
Yes — omega-3s have anti-inflammatory properties that may help reduce joint pain, muscle soreness, and symptoms of chronic inflammatory conditions.
Do I need a supplement if I eat Omega-3 rich foods?
If you regularly eat fatty fish or plant-based omega-3 foods, you may not need a supplement. However, supplements can help people who avoid seafood or need higher therapeutic doses.
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Our board-certified podiatrists treat this condition at two convenient locations. Same-day appointments often available.
Getting Enough Omega-3 in Your Diet?
Omega-3 fatty acids are critical for reducing inflammation that causes foot pain, neuropathy, and poor circulation. Let our podiatrists assess your inflammatory markers.
Clinical References
- Calder PC. Omega-3 polyunsaturated fatty acids and inflammatory processes: nutrition or pharmacology? Br J Clin Pharmacol. 2013;75(3):645-662.
- Swanson D, et al. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Adv Nutr. 2012;3(1):1-7.
- Ko GD, et al. Omega-3 fatty acids for neuropathic pain. Clin J Pain. 2010;26(2):168-172.
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Howell, MI 48843
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Same-week appointments available at both locations.
Book Your AppointmentPros & Cons of Conservative Care for foot care
Advantages
- ✓ Conservative care first
- ✓ Same-week appointments
- ✓ Multiple insurance accepted
Considerations
- ✗ Self-treatment can mask issues
- ✗ See a podiatrist if pain >2 weeks
Dr. Tom’s Recommended Products for foot care
Affiliate disclosure: As an Amazon Associate, Balance Foot & Ankle earns from qualifying purchases. We only recommend products we use with patients.
Footnanny Heel Cream Dr. Tom’s Pick
Best for: Daily moisturizer for cracked heels
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About Your Care Team at Balance Foot & Ankle
Dr. Tom Biernacki, DPM · Board-Certified Foot & Ankle Surgeon. Specializes in conservative-first care, minimally invasive bunion surgery, and complex reconstruction.
Dr. Carl Jay, DPM · Accepting new patients. Specializes in sports medicine, athletic injuries, and routine podiatric care.
Dr. Daria Gutkin, DPM, AACFAS · Accepting new patients. Specializes in surgical reconstruction and pediatric podiatry.
Locations: 4330 E Grand River Ave, Howell, MI 48843 · 43494 Woodward Ave Suite 208, Bloomfield Twp, MI 48302
Hours: Mon–Fri 8:00 AM – 5:00 PM · (810) 206-1402
Dr. Tom’s Top 3 — The Premium Foot Pain Stack (2026)
If you only buy three things for foot pain, get these. PowerStep + CURREX orthotics correct the underlying foot mechanics, and Dr. Hoy’s pain gel delivers fast topical relief. This is the exact stack Dr. Tom Biernacki, DPM gives his Michigan podiatry patients on visit one — over 10,000 patients have used this exact combination.
Dr. Tom Biernacki, DPM is a board-certified podiatrist + Amazon Associate. Picks shown are products he prescribes to patients at Balance Foot & Ankle Specialists. We earn a commission on qualifying purchases at no extra cost to you. All products independently tested + reviewed for 30+ days minimum. Last verified: April 28, 2026.
PowerStep Pinnacle MaxxDr. Tom’s #1 Brand
Dr. Tom’s most-prescribed OTC orthotic. Lateral wedge corrects overpronation that causes 90% of foot pain. Deep heel cradle stabilizes the ankle. Built by podiatrists, used by patients worldwide.
- Lateral wedge corrects pronation
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- Dual-density EVA — comfort + support
- Trim-to-fit any shoe
- Used by 10,000+ podiatrists
- Trim-to-size required
- 5-7 day break-in for some
CURREX RunProDr. Tom’s #1 Brand
3 arch heights for custom fit (Low/Med/High). Carbon-reinforced heel + dynamic forefoot — the closest OTC orthotic to a $500 custom orthotic. Engineered in Germany.
- 3 arch heights for custom fit
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- Pricier than PowerStep
- 7-10 day break-in
Dr. Hoy’s Natural Pain Relief GelDr. Tom’s #1 Brand
Menthol-based natural pain relief — Dr. Tom’s #1 brand for fast relief without greasy residue. Safe for diabetics + daily use. Cleaner formula than Voltaren or Biofreeze.
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- No greasy residue
- Safe for diabetics
- Fast cooling relief — 5-10 minutes
- Cleaner ingredient list than Biofreeze
- Pricier than Biofreeze
- Strong menthol scent at first
Dr. Tom Biernacki, DPM is a double board-certified podiatrist and foot & ankle surgeon at Balance Foot & Ankle Specialists in Southeast Michigan. With over a decade of clinical experience, he specializes in heel pain, bunions, diabetic foot care, sports injuries, and minimally invasive surgery. Dr. Biernacki is a member of the APMA and ACFAS, and his patient education content on MichiganFootDoctors.com and YouTube has reached over one million views.
- Plantar Fasciitis: Diagnosis and Conservative Management (PubMed)
- Plantar Fasciitis (APMA)
- Diagnosis and Treatment of Plantar Fasciitis (PubMed / AAFP)
- Heel Pain (APMA)