Omega-3 fatty acids are vital nutrients, and the benefits of Omega-3 include supporting brain function, heart health, and reducing inflammation.[1]. While these long-chain fatty acids are often associated with fish-based sources, they are equally important for individuals following vegan diets, where direct sources of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are absent.
A well – structured vegan diet, when combined with adequate omega-3 intake, can deliver significant health benefits, including reduced risks of chronic diseases such as hypertension and type 2 diabetes[1].
This blog explores why omega-3s are essential, particularly for vegans, and offers practical ways to incorporate them into a plant-based lifestyle.
Key Takeaways
- • Vegan diets lack direct sources of EPA and DHA, which are primarily found in fish. Instead, vegans rely on ALA from plant-based foods, which the body converts to EPA and DHA at limited rates.
- • Microalgae supplements are a direct source of DHA and EPA, scientifically proven to be as effective as fish oil, offering robust improvements in omega-3 levels while being eco-friendly and free from contaminants.
Do Plant-Based Omega-3 Sources Differ from Fish-Derived Omega-3 Sources?
Plant-based omega-3s primarily come in the form of alpha-linolenic acid (ALA), the only essential omega-3 fatty acid that our bodies cannot synthesise and must be obtained through diet[2]. ALA serves as a precursor to the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)[3]. However, the body’s conversion of ALA is inefficient, with rates of only 5–10% for EPA and less than 2-5% for DHA[4]. This conversion is influenced by factors such as genetics, age, sex, and dietary composition[5].
Fish-derived omega-3s, on the other hand, provide DHA and EPA in their preformed state, offering superior bioavailability[6].
Findings from the European Prospective Investigation into Cancer and Nutrition (EPIC)-Norfolk cohort study, which analysed 14,422 men and women aged 39–78 years, provide valuable insights into the dietary intakes, food sources, and omega-3 status among different dietary groups, including fish-eaters, non-fish-eating meat-eaters, vegetarians, and vegans. The study used detailed 7-day food diary data and plasma phospholipid fatty acid measurements from a subset of 4,902 participants to explore the relationship between dietary habits and omega-3 fatty acid levels[7].
Interestingly, vegetarians obtained a significant proportion of their omega-3 intake from spreading fats, soups, and sauces, while meat served as the primary source for meat-eaters. Total omega-3 PUFA intakes among non-fish eaters were 57–80% of the levels observed in fish eaters, reflecting a substantial difference in dietary intake[7].
The findings suggest that while non-fish eaters, including vegans, typically have lower dietary intakes of EPA and DHA, their bodies may compensate through improved conversion of ALA from plant-based sources. If confirmed through intervention studies, these results could have significant implications for dietary recommendations, particularly concerning the necessity of fish consumption for maintaining optimal omega-3 levels[7].
Additionally, microalgal oil, a direct and sustainable source of DHA and EPA, has been shown to significantly improve omega-3 levels in vegans, making it a viable alternative to fish-based sources[8].
Are Omega-3 Levels Sufficient in People Following Plant-Based Diets?
Vegans tend to have lower baseline plasma concentrations of EPA and DHA compared to omnivores, but these differences do not typically result in clinical deficiencies[9].
To enhance this process, experts recommend reducing the intake of omega-6 fatty acids—commonly found in processed and fried foods—while increasing ALA consumption. Maintaining an omega-6 to omega-3 ratio of 2:1 to 4:1 can significantly improve conversion efficiency. To address the challenges of maintaining long-chain omega-3 levels, vegans are advised to double the adequate intake (AI) of ALA if direct sources of EPA and DHA are not included in their diet[10].
A study involving 165 long-term vegans found their average omega-3 index to be 3.7%, comparable to omnivores with minimal fish consumption. Notably, female participants exhibited significantly higher omega-3 indices than males, and levels improved with age. In a subset of 46 vegans with a baseline omega-3 index below 4%, daily supplementation with 254 mg of DHA and EPA over four months significantly raised the index from 3.1% to 4.8%. These findings suggest that while vegans may have lower baseline omega-3 levels than fish eaters, they respond robustly to algae-based supplements offering an effective solution for addressing potential deficiencies[11].
Best Vegan Sources of Omega-3 Fatty Acids
Maintaining sufficient Omega-3 levels for vegans requires carefully selecting plant-based foods and supplements. Here’s how to get enough Omega-3 on a vegan diet:
Natural Food Sources of Vegan Omega-3
Incorporating the right plant-based foods into your daily meals ensures an adequate intake of ALA, the plant-derived Omega-3:
1. Flaxseeds and Flaxseed Oil
Flaxseeds are one of the richest sources of ALA[12], making them a cornerstone of plant-based omega-3 intake. Just one tablespoon (10 grams) of flaxseeds contains approximately 2,350 mg of ALA, while flaxseed oil delivers a concentrated dose of this essential fatty acid[13]. Flaxseeds can be easily added to smoothies, cereals, or baked goods, while the oil is a convenient option for supplementation.
However, due to its low oxidative stability, flaxseed oil should not be used for cooking at high temperatures[14].
2. Chia Seeds
Chia seeds are packed with omega-3s, offering around 5,000 mg of ALA per ounce (28 grams)[13]. Additionally, they are rich in dietary fibre, antioxidants, and minerals like calcium and magnesium[15]. Their versatility makes them ideal for a variety of dishes, including puddings, smoothies, salads, or as a natural egg substitute in vegan recipes.
3. Walnuts
Walnuts are a nutrient-dense snack providing approximately 2,570 mg of ALA per ounce (28 grams)[13]. Alongside their omega-3 content, walnuts are rich in other heart-healthy fats, polyphenols, and antioxidants[16]. Including a handful of walnuts in daily meals can support cardiovascular health and improve omega-3 intake[16].
4. Hemp Seeds
Hemp seeds are a powerhouse of nutrition, containing approximately 3,000 mg of ALA in three tablespoons (30 grams)[13]. In addition to omega-3s, they provide protein, essential amino acids, and a favourable omega-6 to omega-3 ratio. Hemp seeds are a great addition to salads, smoothies, and oatmeal, offering both taste and health benefits[17].
5. Additional Sources of Omega-3s
Other ALA-rich options include canola oil, camelina seeds, and garden cress oil, though their contributions are typically lower compared to flax, chia, and hemp seeds[18].
Vegan Omega 3 Supplements
For individuals seeking to boost their omega-3 intake through a plant-based diet, vegan omega-3 supplements are an ideal solution.
1. Microalgae Supplements
Microalgae supplements are a direct and vegan-friendly source of DHA and EPA, the long-chain omega-3 fatty acids typically found in fish. Derived from marine algae, these supplements are scientifically proven to be as effective as fish oil in improving omega-3 levels in the body[19][20]. According to research, vegans with low omega-3 levels have shown robust responses to algae-based supplements, which significantly improve their Omega-3 Index (a measure of EPA and DHA levels in red blood cells)[21].
Studies in aquaculture have also highlighted the potential of microalgal oil to match the nutritional benefits of fish oil, as seen in research on gilthead seabream, where aquafeeds containing 3.5% microalgal oil achieved equivalent EPA and DHA levels to those formulated with 13.79% fish oil. These findings further underscore the sustainability and safety of microalgal oil, which eliminates harmful contaminants like dioxins and PCBs while reducing the environmental impact of marine animal harvesting[23].
2. Flaxseed Oil Supplements
Perfect for adding extra ALA to your diet, these flaxseed oil supplements are widely available and easy to consume[22].
Conclusion
Omega-3 fatty acids are essential for overall health, particularly for brain function, heart health, and reducing inflammation. For those following a vegan diet, incorporating ALA-rich foods like flaxseeds, chia seeds, and walnuts, along with supplements like algae-based DHA and EPA, ensures adequate intake.
At Nature’s Fix, you can explore a wide range of omega-3 supplements in various formats, including omega-3 tablets capsules, and pills sourced from trusted brands. Find the perfect option to support your plant-based lifestyle today!
FAQs
1. Is vegan Omega-3 as good as fish oil?
Yes, vegan omega-3 can be just as effective as fish oil. Supplements derived from microalgae provide DHA and EPA, the same long-chain omega-3 fatty acids found in fish oil[19][20].
2. Why do vegans need Omega-3 supplements?
Vegans often rely on plant-based foods like flaxseeds, chia seeds, and walnuts for omega-3 intake, which primarily provides ALA (alpha-linolenic acid)[24]. However, the body has a limited ability to convert ALA into DHA and EPA, the most bioavailable forms of omega-3 fatty acids[5].
3. What are the side effects of Omega-3?
The side effects of Omega-3 are usually mild and may include an upset stomach, bad breath, diarrhoea, or a fishy aftertaste[6]. Always consult a healthcare expert before starting supplements.
References
1 – https://pmc.ncbi.nlm.nih.gov/articles/PMC10665534/
2 – https://www.pcrm.org/good-nutrition/nutrition-information/omega-3
3 – https://pubmed.ncbi.nlm.nih.gov/19269799/
4 – https://pmc.ncbi.nlm.nih.gov/articles/PMC3224740/
5 – https://pubmed.ncbi.nlm.nih.gov/25369925/
6 – https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
7 – https://pubmed.ncbi.nlm.nih.gov/20861171/
8 – https://pubmed.ncbi.nlm.nih.gov/33576691/
9 – https://pmc.ncbi.nlm.nih.gov/articles/PMC10665534/
10 – https://pmc.ncbi.nlm.nih.gov/articles/PMC6835948/
11 – https://pubmed.ncbi.nlm.nih.gov/24679552/
12 – https://pmc.ncbi.nlm.nih.gov/articles/PMC2989356/
13 – https://www.healthline.com/nutrition/7-plant-sources-of-omega-3s
14 – https://www.sciencedirect.com/science/article/pii/S2405844023057705
15 – https://www.health.harvard.edu/nutrition/chia-seed-benefits-what-you-need-to-know
16 – https://health.clevelandclinic.org/health-benefits-of-walnuts
17 – https://www.webmd.com/diet/health-benefits-hemp-seeds
18 – https://pmc.ncbi.nlm.nih.gov/articles/PMC8533147/
19 – https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/omega-3s-and-your-heart
20 – https://www.nccih.nih.gov/health/omega3-supplements-what-you-need-to-know
21 – https://pubmed.ncbi.nlm.nih.gov/24679552/
22 – https://www.nccih.nih.gov/health/omega3-supplements-what-you-need-to-know
23 – https://pmc.ncbi.nlm.nih.gov/articles/PMC8065835/
24 – https://pmc.ncbi.nlm.nih.gov/articles/PMC7602731/
