Although oily fish is the best-known source of omega 3, fatty acids sourced from algae are an excellent alternative for vegans and vegetarians.
🕒 6 min read
Healthspan offers a range of omega-3 products, including vegan omega 3 derived from algae. Algal oil provides a fish-free way to get the long-chain fatty acids DHA and EPA.
Omega-3 fatty acids are a well-known nutrient found in oily fish and food supplements. They're a family of polyunsaturated fats associated with various health benefits, including supporting brain, eye and heart health.
Many adults fail to get enough omega 3s from their diet. The annual National Diet and Nutrition Survey (NDNS) found that in the years 2008 to 20171 oily fish consumption remained well below the recommended level of two portions of fish, one of which is oily, each week. People who do not eat fish may have lower intakes of EPA and DHA, so it is useful to consider suitable alternative sources.
Where does omega 3 come from?
It's a common misconception that fish are the original source of omega 3s. In fact, the EPA and DHA found in fish originate in microalgae at the base of the marine food chain. Fish acquire these fatty acids through their diet.5
Vegan omega 3 also includes alpha-linolenic acid (ALA), an essential fatty acid found in plant foods. Your body can convert ALA into EPA and DHA, but only in limited amounts. Algal oil supplies DHA, and some formulations also supply EPA, directly.5
Although those who do not like fish and choose not to eat it can take a fish oil supplement to improve their omega-3 intake, vegetarians and vegans do not have this option. Healthspan's Veg-Omega 3 range is derived from natural algae, which is the source of the beneficial fatty acids found in omega-3 fish oil.
The Veg-Omega 3 range uses algae grown under controlled conditions, providing a concentrated source of omega 3 without relying on harvesting fish.
What are the benefits of vegan omega 3?
Vegan omega 3 benefits depend on which fatty acids you consume and the amount you get. EPA and DHA from algae are the same fatty acids found in fish oil and can provide the same nutritional benefits at the relevant daily intake:
- Heart: EPA and DHA contribute to the normal function of the heart. The beneficial effect is obtained with 250mg of EPA and DHA daily.
- Brain: DHA contributes to the maintenance of normal brain function. The beneficial effect is obtained with 250mg of DHA daily.
- Vision: DHA contributes to the maintenance of normal vision. The beneficial effect is obtained with 250mg of DHA daily.
ALA-rich foods remain valuable as part of a varied vegan diet, but they do not provide the same amounts of ready-made EPA and DHA as an algal oil supplement.
Veg-Omega® 3 1000mg
Omega 3 from algae, without fish
- 340mg DHA and 170mg EPA per capsule
- Suitable for vegans and vegetarians
- For normal brain, heart and vision function*
*The beneficial effect for brain function and vision is obtained with 250mg DHA daily; for heart function, with 250mg EPA and DHA daily.
Top 5 vegan sources of omega 3
These five options bring together everyday vegan omega-3 foods and a direct source of EPA and DHA. The plant foods mainly provide ALA; algal oil provides long-chain omega 3.
Walnuts
Mix walnuts into breakfast granola or sprinkle them over a salad for an easy way to add ALA to your diet.
Algal oil supplements
A vegan omega-3 supplement made from algae can supply DHA and EPA directly. Check the label, as some provide DHA only.
Rapeseed oil
Rapeseed oil provides ALA. Try it in a salad dressing as part of your usual meals.
Brussels sprouts
Brussels sprouts contribute small amounts of ALA. Enjoy them alongside nuts, seeds and plant oils rather than relying on them as your main omega-3 source.
Hemp seeds
Sprinkle shelled hemp seeds over porridge, soups or salads to add ALA.
Ground linseed (flaxseed) and chia seeds are other useful options. The NHS recommends eating omega-3-rich nuts and seeds every day as part of a balanced vegan diet.4
Is there an alternative to fish oil for vegetarians?
Fish oil is made from fish, so it is not suitable for vegetarians or vegans. If you are looking for fish oil for vegetarians, choose a vegan algal oil supplement that supplies DHA and EPA instead. Check both the oil source and the capsule shell, as some supplements contain animal-derived gelatine.
ALA-rich foods help you meet your need for essential fatty acids. An algal oil supplement offers an additional way to obtain EPA and DHA without relying on the body to convert ALA.
Healthspan's Veg-Omega® 3 1000mg is suitable for vegans and vegetarians and provides 340mg DHA and 170mg EPA per capsule. The 1000mg figure refers to the algal oil, rather than the amount of EPA and DHA. Follow the directions on the product label.
Research into algal omega 3
Several studies have demonstrated that vegetarians and vegans have much lower concentrations of the omega-3 fatty acids EPA and DHA, compared to those who eat fish.
In a study published in Clinical Nutrition, 46 vegans with an omega-3 index below four per cent took an algal-derived supplement providing 254mg of DHA and EPA daily for four months. Their average omega-3 index increased from 3.1 per cent to 4.8 per cent.2 This shows an improvement in measured omega-3 levels; it does not establish a reduction in disease risk.
In another study, 93 adults with raised triglyceride levels received algal oil supplying 2.4g of DHA and EPA daily, fish oil supplying 2g daily, or a control oil for 14 weeks. The algal oil group had a reduction in triglycerides that was not significantly different from the fish oil group, and was greater than the control group.3
This study used high doses in a specific group of adults; it does not show that a standard daily supplement treats high triglycerides. Speak to your GP about managing raised blood fats.
Vegan omega 3 FAQs
Can vegans get enough omega 3 without fish?
Yes. Vegan foods such as walnuts, hemp seeds, chia seeds and rapeseed oil supply ALA. Algal oil can supply DHA and EPA directly, which may be useful if you do not eat fish. Include a range of sources in a balanced diet.
Is fish oil suitable for vegetarians?
No. Fish oil is animal-derived. Choose an algal oil supplement labelled suitable for vegetarians or vegans, and check the capsule shell as well as the oil.
Is vegan omega 3 as good as fish oil?
Algal oil supplies the same DHA and, in some products, EPA found in fish oil. Compare the amount of each fatty acid per daily serving; the total oil weight alone does not tell you how much DHA and EPA you get.
Which vegan foods contain omega 3?
Walnuts, hemp seeds, ground linseed, chia seeds and rapeseed oil provide ALA. Brussels sprouts contribute smaller amounts. These foods complement an algal source of DHA and EPA.
Do vegans need an omega-3 supplement?
Not everyone needs the same supplement. Review your usual food sources and whether you want a direct supply of EPA and DHA. An algal oil supplement can be a practical option; ask a dietitian if you need help assessing your diet.
Can I take vegan omega 3 every day?
Follow the product directions and do not exceed the recommended dose. If you take prescribed medicines, have a medical condition, are pregnant or breastfeeding, check with a doctor or pharmacist before choosing a supplement. Food supplements do not replace a varied, balanced diet.
