The Complete Guide To Vegan Omega 3 Sources!
Avoiding fish to help save our oceans? Great idea! Industrial fishing has had a tremendous toll on marine life over the past few decades. Overfishing is expected to leave us with fishless oceans by 2048, and bycatch has become a huge environmental issue, accidentally injuring and even killing hundreds of thousands of whales, dolphins, turtles, sharks, and stingrays each year.
However, if fish were the main omega-3 source for your daily diet, here's a quick reminder that fish do not produce omega-3s on their own. They instead obtain them from algae! That's why on a plant-based diet, you can easily obtain enough of this important nutrient by taking an algae-based supplement and other plant sources. And guess what! It's also the cleanest source of omegas, since it contains NO cholesterol, microplastics, or ocean pollutants!
So, why do we need omega-3 fats? Well, studies have shown that this nutrient's most significant health benefit is that it boosts cognitive function. It can also reduce brain shrinkage in older adults. This is significant, since our bodies can become less efficient at converting the short-chain fatty acids, or ALAs (alpha-linolenic acid), found in plant foods into the bioavailable fatty acids DHA & EPA over time.
How To Ensure Adequate Omega-3 Intake
If you're not sure what amount of omega-3 fatty acids you should take on a plant-based diet, here are the basic guidelines:
Daily 250mg algae-based DHA + EPA supplement.
1 tablespoon of ground flaxseeds/chia seeds, 1.5 tbsp. hulled hemp seeds, or 6 walnut halves every day.
Algae-based supplements provide us with the long-chain omega-3s DHA & EPA, whereas other vegan sources like chia/flaxseeds and walnuts can provide us with short-chain fatty acids known as ALAs (alpha-linolenic acid), which are then converted into long-chain fatty acids in the body. It's recommended we consume both of these sources on a vegan diet to ensure optimal brain and heart health. Here are three EPA/DHA supplements we recommend:
Best Vegan Omega 3 Supplements
Daily Supplements Vegan Omega-3s and Vrill Omega
Daily Supplements' omega-3 supplement features 250mg of DHA and 125mg EPA! Their omegas are sustainably sourced from land-grown algae, and each box is made of sugarcane waste. Plus, they remove twice the amount of plastics from the environment than they produce for their products. We also love that 5% of each purchase goes toward supporting Sea Shepherd's marine life conservation efforts. Join them on their mission by trying their planet-friendly supplements today!
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Ovega-3 Plant-Based Omega-3
These pure, sustainable omega-3s are composed of over 80% DHA and EPA! Specifically, Ovega-3's algae-based supplement contains 270mg of DHA and 135mg of EPA. And best of all, the entire softgel is entirely vegan-friendly!
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Sports Research Vegan Omega-3s
Coming in at 630mg of DHA and EPA per serving, this algal oil supplement contains no fish, soy, gluten, or GMOs. Plus, with 420mg of DHA and 210mg of EPA, it's the perfect recommended 2:1 ratio!
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Performance Lab Omega-3
With the greatest omega-3 content on our list, Performance Lab's supplement stands at 600mg of DHA and 300mg of EPA! Plus, it contains zero caffeine, GMOs, synthetic additives, or soy. You'll also love that it's an easy-to-swallow prebiotic NutriGel loaded with 100% traceable algal oil!
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Vegan Products Fortified With Omega-3s
Maybe you'd like to have some extra omega-loaded dietary sources in addition to a supplement or whole foods like chia seeds, flaxseeds, or walnuts! If so, you'll be happy to know there are plenty of delicious store-bought plant-based foods that naturally contain, or are fortified with omega-3s. Check them out below!
Crazy Go Nuts Maple Walnut Butter
Made with just three ingredients; walnuts, maple syrup, and sea salt, this product is loaded with omega-3 fatty acids! Just add a spoonful to smoothies, or us it in "WB&Js" to secure your omega intake for the day.
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Tosi Peanut Dark Chocolate Snack Bar
A 100% organic snack to take along on-the-go, this bar is made with flaxseeds and chia seeds, making it an excellent source of omegas! One serving also provides 10g of protein and 7g of fiber. Keep a few in your car, bag, or purse for when the cravings kick in!
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Gardein Fishless Filet
Gardein's Fishless Fillets are loaded with 30mg of EPA & DHA per 100g serving! Not only are these breaded fillets delicious and perfect for everything from fish tacos to fish and chips, they're 100% mercury and cholesterol-free. Give them a try!
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Ripple Unsweetened Original Plant-Based Milk
Need a high-protein plant-based milk for smoothies and coffee? Ripple's original milk stands at 8g of protein, 32mg of DHA, 50% more calcium than milk, and no sugar! Just keep in mind that only the unsweetened version is fortified with omegas!
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House Foods DHA Omega-3 Tofu
If you like to enjoy tofu almost every day, you may be familiar with its benefits: it's loaded with protein, calcium, iron, and much more! However, did you know you can get omega-3s from your tofu as well? House Foods' Extra Firm Tofu with Omega-3s contains 32mg of vegan DHA per serving!
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Good Catch Plant-Based Tuna
With three delicious flavors—Naked In Water, Mediterranean, and Oil & Herbs—Good Catch's plant-based tuna is a great source of both protein and omega-3s. This fish-free tuna provides you with up to 18g of protein per serving and 230mg of DHA! Try it in veggie-loaded sandwiches, salads, or in tuna melts for a complete plant-based meal!
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Califia Farms Protein Oat Milk
For a gluten, soy, BPA, and carrageenan-free plant milk with tons of protein and omegas, go for Califia Farms' Protein Oat Milk! Not only can it upgrade your morning coffee, it will provide you with 8g of protein, as well as 720mg of omega-3, 130mg of omega-6, and 4,500mg of omega-9! Additionally, it's loaded with calcium, vitamin D, potassium, vitamin E, and iron!
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Good Karma Flax Milk
Available in unsweetened, original, and vanilla versions, Good Karma's flax milk is delicious and incredibly nutritious! Each cup contains 1200mg of omega-3s, the same amount of calcium and vitamin D as dairy milk, and zero nuts or soy. Use it in your morning oats or smoothies to supercharge your day!
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Follow Your Heart Ranch Dressing
Did you know that a serving of this ultra creamy dressing is packed with over 1,200mg of omega-3 fatty acids from hemp seed oil? We know that dark leafy salad greens like kale and bok choy help to promote brain health, but when you top them with this omega-rich dressing, you can reap even greater benefits! Give it a try!
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Elmhurst Unsweetened Milked Walnuts
Elmhurst's walnut milk contains an incredible 1,400mg of plant-based omega-3s per serving! And best of all, it's made of just walnuts and water. Simple! Use it as your new go-to milk for nutrient-packed morning smoothies, oatmeal, sauces, and more.
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O3 Superfoods Original Flaxseed Butter
Have you ever tried flax butter? Boasting the perfect drizzle for oat bowls, noodles, and pancakes, O3's 100% organic flaxseed butter is totally gluten and nut-free! Plus, it's made without any artificial flavors, colors, or preservatives. Sweetened with just a touch of organic maple syrup, it's the perfect topping for your nutrient-packed meals!
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Kid-Friendly Vegan Omega-3 Rich Foods
Herbaland Omega-3 Gummies for Kids
A sugar-free gummy made with flaxseed oil, tapioca fibre, pectin, and organic stevia, your little ones will love this healthy and chewy treat. One serving contains around 30g of ALA omega-3s to promote their memory and overall brain health. Plus, for every purchase of this 100% compostable pouch, one tree will be planted to improve the health of our planet, too! A win-win treat!
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Yummy Dino Buddies Plant-Based Dinosaur Nuggets
These kid-friendly nuggets contain a whopping 600mg dose of omega-3s, and 8g of protein per serving. You kiddo will love this yummy lunchbox stuffer made with only natural flavors and zero preservatives. Try them out!
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Other Vegan Omega-3 Rich Foods
Purslane
Although not a fortified food, but rather a whole plant food, purslane boasts the highest level of omega-3s in any leafy green veggie. In fact, a 100g serving contains around 300-400mg of ALAs! Its taste is similar to watercress, and it's great in wraps or salads. If you're sticking to whole foods, go for this awesome natural source!
Thanks for reading, and for looking out for our sea-dwelling friends! Not only are you helping to save the fishies, you're also doing your body and our planet a huge favor! Keep up the great work—researching sustainable alternatives to harmful products helps ensure a brighter future for all. Good luck on your plant-based lifestyle!
