I found that taking fish oil or flax seed oil didn’t really improve my omega-3 index. Currently I’m still using the flax seed oil since it’s handy for smoothies or salad dressing, and trying to get 2 servings of wild salmon a week. A previous trainer said to take 1 T oil for every 50# of body weight.
If that doesn’t help, I give up!
You can also cut out Omega-6 fat sources to get a better 3/6 ratio.