Your Guide to Vegan Omega 3 Supplements

Algae oil is the plant-based alternative to fish oil supplements and is the only true vegan source of essential omega 3 fatty acids. These are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), essential for eye health, brain function and blood pressure management. Traditional fish oil capsules can have a fishy aftertaste, and they vary in quality and purity. Whereas, plant sources such as flaxseed oil are not effective at improving omega 3 status.

This guide explores the importance of these essential fats and how you can increase your DHA levels as a vegan. A healthy lifestyle without oily fish is incomplete without a marine algae supplement. Find vegan supplements with high DHA and EPA content.

The Importance of Omega 3 for Vegans

Omega 3 in its truest form (EPA and DHA) is not easy to come by in a standard vegan diet. This is because it accumulates and travels up the marine ecosystem, originating in a few strains of microalgae. The easiest way to consume enough of it is by eating fatty fish, fish oil or taking an algal oil supplement. Our bodies can convert plant-based alpha-linolenic acid (ALA) into DHA and EPA but the conversion is not very efficient.

DHA and EPA make up a large portion of the brain’s dry weight, and as essential fatty acids, we can’t make them ourselves, so we have to get them from our diet. Omega 3 fatty acids are essential for cell communication, brain health and eye function. However, they are also beneficial for lowering blood triglycerides and the risk of heart disease.

Vegan Sources of Omega 3

There are not many sources of true omega 3 for vegans because it originates from algae and accumulates in marine animals. However, there are many good sources of ALA from plants. Adults convert ALA into DHA at a rate of around 4% and into EPA at a rate of around 6%. However, there are nuances that can affect the conversion rate. For example, women convert ALA more efficiently than men but a high intake of omega-6 polyunsaturated acid, such as seed and nut oils can significantly reduce the conversion.

Review the examples of natural sources of vegan omega 3

• oil: contains naturally-occurring DHA and EPA
• Flaxseed (linseed oil), chia seeds, hemp seeds and walnuts: contains ALA which can be converted to DHA and EPA.

Differences Between ALA, DHA, and EPA

The usable forms of omega 3 are DHA and EPA, meanwhile, a plant-based precursor is ALA. DHA and EPA are essential fatty acids, meaning we cannot synthesise them ourselves and rely on dietary intake. However, we can convert ALA in small amounts into DHA and EPA.

DHA is an essential fatty acid for brain health as it makes up nearly 15% of the total lipids. It can also be found in high amounts in the eyes. EPA, on the other hand, is crucial for reducing inflammation and improving cardiovascular health. Finally, ALA is a healthy fat that can contribute to good heart health, but should not replace DHA and EPA, as very little of it is converted.

Comparing Vegan Omega 3 vs Fish Oil

Fish oil is the most popular way to supplement with omega 3 because it is naturally rich in omega 3 but there are practical and ecological drawbacks. Fish oil supplements also drastically vary in quality, dosage and fatty acid ratios. They also come with the ecological impact from fishing.

Sourcing omega 3 from natural algae also has similar quality and consistency issues, but it is more sustainable than fish oil. Synthetic production of omega 3 via microbial cellular engineering can be a more stable, practical way to obtain vegan omega 3 but it can be costly.

Plant-based sources of ALA are the easiest and cheapest to acquire, but the conversion into omega 3 fatty acids is inefficient, so these aren’t reliable sources of vegan omega 3, albeit healthy additions to a plant-based diet.

Are vegan omega supplements effective?

Omega 3 supplements using algal oil contain a naturally-occurring source of DHA and EPA, it’s actually where fish get their omegas from. This makes it an effective way to increase your omega 3 levels. Research supports this logic - all studies reported increases in Omega-3 Index (O3I) scores when taking preformed DHA and EPA. However, the same results couldn’t be replicated when taking flaxseed or echium seed oil supplements containing high amounts of ALA. In fact, some studies showed a decrease in O3I scores when supplementing with these Polyunsaturated Fatty Acids (PUFAs), indicating the importance of balanced ratios of omega 3 and 6 fatty acids.

Effective Vegan Omega Supplements

The options are more limited when it comes to vegan omega 3 supplements. However, we stock high strength algal oil supplements suitable for vegans.

1. Fruitful, Fertility Vegan Omega 3

This product supplies 500mg of DHA and EPA per single capsule in approximately a 3:1 ratio. This ratio is ideal for cognitive function and development, as well as supporting a healthy heart. It is a fantastic option for both vegans and non-vegans as it contains a high dosage of omega 3 and doesn’t have the fishy aftertaste associated with fish oil capsules. Additionally, it is formulated to support healthy pregnancies and breastfeeding.

2. Minami Vegan DHA

This brand is known for producing high potency and quality omega 3 supplements and their vegan DHA is no different. It contains just DHA, which is essential for supporting cognitive function and brain health at all life stages. At least 200mg of DHA intake from the mother is also essential for normal brain development of foetuses. This product contains 150mg of DHA from algae.

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3. Pharma Nord Bioactive Sea Buckthorn Omega 7 Capsules

Your body needs a balance of different healthy fats. Polyunsaturated fats (PUFAs) are essential for cardiovascular health, reducing inflammation and maintaining cell structure. Omega fatty acids are examples of these. Sea buckthorn oil capsules from Pharma Nord are rich in Omega 7 PUFAs (palmitoleic acid and vaccenic acid), which support normal skin, vision and the maintenance of mucous membranes. Sea buckthorn - a Himalayan shrub - is also rich in antioxidants, vitamins and omegas 3, 6 and 9. The bioactive supplement has been formulated for menopause to support dryness.

Tips for choosing a vegan omega supplement

Not all omega supplements are created equally. Here are some things to consider as a vegan:

1. Make sure that you choose an algal supplement or a product with preformed EPA and DHA because these are the only supplements proven to boost your O3I score.
2. Consider the ratio of DHA to EPA that you need for your health goals. If you are looking to support brain, eye, and cognitive health, or are pregnant/breastfeeding, choose a high DHA supplement. If you want to reduce inflammation and support cardiovascular function, choose a high EPA supplement.
3. Sustainability and environmental impact: some products are industrially produced and require lots of energy, so consider options that use renewable energy and follow sustainable practices.

Frequently Asked Questions:

Do vegan omega 3 supplements have side effects?

Consuming high amounts of DHA and EPA can be harmful above 3g per day as it can slow blood clotting. However, common, mild side effects of taking algal oil include fishy burps and digestive discomfort. To avoid this, take the supplements on a full stomach and avoid exceeding 300mg of DHA or EPA per day.

Are vegan omega 3 supplements as effective as fish oil?

Algal oil supplements are very effective at increasing your O3I score and often, they can include higher doses of omega 3. It’s more important to consider the dosage, EPA to DHA ratio and the quality of the supplement rather than the source.

How much omega 3 should I take daily as a vegan?

It is recommended to take between 250-500mg of combined EPA and DHA per day for healthy individuals which equates to a serving of fatty fish per week. However, for therapeutic benefits such as supporting cardiovascular disease or cognitive problems, higher doses of 1.5-2g daily may be required to see a positive impact.

Sources

1. Omega-3s and heart health
2. Omega-3 Fatty Acids
3. Algal Oil - Uses, Side Effects, and More
4. Omega-3 index:-how do I achieve a good score?
5. Role of EPA in Inflammation: Mechanisms, Effects, and Clinical Relevance
6. Docosahexaenoic Acid and Cognition throughout the Lifespan
7. Increased dietary α-linolenic acid has sex-specific effects upon eicosapentaenoic acid status in humans: re-examination of data from a randomised, placebo-controlled, parallel study
8. Bioavailability and conversion of plant based sources of omega-3 fatty acids – a scoping review to update supplementation options for vegetarians and vegans