What Are Omega-3 Fatty Acids?

Omega-3s are unsaturated fatty acids, meaning they're liquid at room temperature, and research has shown that they can help to lower our levels of LDL cholesterol. However, these fatty acids in particular are found in every cell of our bodies, and are essential, meaning our bodies cannot produce them naturally and we must get them from food.

There are three main forms of omega-3s: DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid), and ALA (alpha-linoleic acid). While DHA and EPA are found in fish and algae, ALA can be found in a number of plant foods, such as flaxseeds, hemp seeds, chia seeds, walnuts, and certain leafy greens.

So, why are omega-3s so important? They play vital roles in our cell membranes and receptors, and even help with blood clotting. Keep reading to learn more about this essential nutrient!

What Are DHA & EPA?

DHA & EPA fats are vital for our bodies, as these are the main bioavailable forms of omega-3s. That's why getting enough of these nutrients is a great point of concern for many vegans. While meat eaters may regularly consume fish, which is a significant source of bioavailable omega-3s, vegans don't usually eat much algae on a daily or even weekly basis. This means most individuals that follow a plant-based diet are probably only consuming ALAs.

DHA is crucial for our cognitive and ocular health, as it makes up an important part of our cell membranes, especially in these areas. They also carry out multiple functions within our circulatory system, endocrine system, immune system, and even in the respiratory system.

While ALA is also a valid form of omega-3s, studies suggest that the body typically uses ALA for energy and does not convert much of it into DHA and EPA. So, it's a good idea to take a preformed algae oil-based DHA & EPA supplement to ensure a sufficient daily dose.

Why Choose an Algae-Based Omega-3 Supplement?

While fish oil pills are the most common form of omega-3s available on the market today, they're typically not the optimal choice for those seeking clean, pure nutrition. That's because they're often contaminated with mercury, PCBs, dioxins, and other ocean contaminants. Many of these contaminants are actually classified as neurotoxins, which means they may cancel out the brain-boosting benefits of the DHA.

In addition, fish oil production is detrimental to our oceans, as fish stocks are being depleted, and this byproduct contributes greatly to the issue. Did you know experts have predicted that if we keep fishing at our current rate, we could see fishless oceans by 2048? That's just around 25 years from now! And what's interesting is that fish get their omega-3s from algae. So, by opting for an algae-based omega-3 alternative, we can obtain our nutrients directly from the original source.

This swap truly is a win-win, because algae can also sequester carbon dioxide from the atmosphere, helping us to reverse climate change! When we support algae farming, we're making a huge positive impact on our planet.

How Many Daily Grams of Omega-3s Do I Need?

While experts have not yet reached a general consensus on how much DHA and EPA we need every day, they have determined the ideal amount of ALA we should consume every day. Check out the tables below to get a good idea of how much you require!

Recommendations For Adults

Recommendations For Kids

General Recommendations for DHA & EPA Consumption

Although there is no established recommendation for the amount of DHA and EPA individuals should consume every day, most researchers agree that 500mg of EPA/DHA should be enough to maintain adequate levels in healthy individuals. Meanwhile, those with a history of cardiovascular disease should aim for 800-1,000mg of EPA plus DHA every day.

What To Look For In a Vegan Omega-3 Supplement?

There are certain criteria we took into consideration when selecting the top vegan omega-3 supplements listed below. Check out our standards and find out why these brands ticked all, or most of the boxes!

EPA/DHA

Many vegan omega-3 supplements contain flaxseed oil, but no algae oil. This means, they offer ALAs, but no DHA or EPA. While flaxseed supplements are safe and can provide a healthy dose of ALAs, vegan adults should aim for an omega-3 supplement with at least 250mg of preformed DHA and EPA sourced from algal oil to maintain their health.

Phospholipids

Although more research is needed to confirm the benefits of phospholipids in omega-3 supplements, researchers suggest that they can help to make DHA and EPA more bioavailable.

Phospholipids are the main component of cell membrane. They form a protective layer around omega-3 fatty acids, which allows them to be absorbed by the body and safely distributed to our cells. Although phospholipids are typically found in animal foods like krill oil, when used in vegan supplements they are sourced from soybeans, sunflower, and canola oil.

We've found a selection of phospholipid-bound omega-3 supplements during our research, so you can try them for yourself and potentially reap additional benefits!

Gelatin-Free

While an omega-3 supplement may be derived from flaxseeds or algae oil, this does not automatically mean it's vegan-friendly. Try looking for a vegan logo/certification on the label, or simply check the ingredients list for any sign of gelatin. If any product is made with gelatin (animal skin, bones, and connective tissue), it would not be considered vegan.

Minimal Plastic Packaging

Finally, we gave extra points to any supplement manufactured with the planet in mind! In most cases, this means it was packaged in a biodegradable plastic alternative, PCR plastic, or in a glass bottle with a refill option.

Our Top Vegan Omega-3 Supplement Recommendations!

Price | $78.00 (Starter Kit) / $68.00 (Refill Pack)

Servings | 120

Dosage | 170mg DHA, 90mg EPA.

Phospholipid-Bound | YES (135mg polar lipids).

Ethos | Non-GMO, Indoor Vertically-Grown Algae, 3x Bioavailability, Carbon Negative, Regenerative Production Process, Reusable/Recyclable Glass Bottle, Refill Packs.

Looking for ultra-effective and sustainable omega-3 supplements to stick with for the long run? Örlö's futuristic algae oil pills could be just what you're looking for!

The brand claims they're three times more bioavailable than standard omega-3 supplements, thanks to their polar lipid form of DHA and EPA. Plus, the algae oil is sourced from their state-of-the-art vertical algae farm in Iceland, and packaged in a reusable and recyclable glass bottle! Give it a try and support their goal to keep fish in our oceans!

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Daily Supplements Vrill

Price | $34.95

Servings | 60

Dosage | 250mg DHA, 125mg EPA.

Phospholipid-Bound | YES (230mg phosphatidylcholine).

Ethos | Boxes Made of Sugarcane Waste, Remove 2x More Plastic From the Environment Than They Produce, 5% Donated to Sea Shepherd.

Looking for a vegan omega-3 supplement to replace krill oil pills? Studies have suggested that krill oil is better absorbed by our bodies because the omega-3s that it contains are phospholipid-bound. However, to avoid further ocean destruction and cruelty, Daily Supplements has developed a totally fish-free alternative made with algae oil!

This sustainable supplement is loaded with 250mg of DHA, 125mg of EPA, and 230mg of phosphatidylcholine, a phospholipid that is intended to create the same effect as krill oil! Plus, it comes in eco-packaging and 5% of your purchase will support Sea Shepherd's marine conservation efforts. Shop their 'Vrill' now!

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Sunwarrior Omega-3 Vegan DHA & EPA

Price | $39.97

Servings | 30

Dosage | 500mg DHA, 113mg EPA.

Phospholipid-Bound | YES (60mg polar lipids).

Ethos | Soy & Gluten Free, Sustainably Grown and Harvested Algae, Organic & Non-GMO Ingredients.

Going straight to the source, Sunwarrior's all-vegan DHA and EPA is sourced from sustainably-grown algae! Plus, it contains chlorophyll and polar lipids to boost its absorption and reduce inflammation. You may also be relieved to know it's 100% soy and gluten free. Ensure optimal brain, eye, heart, and joint health with this cruelty-free pick!

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Testa Omega-3 DHA & EPA from Algae Oil

Price | ±$25.15

Servings | 60

Dosage | 250mg DHA, 125mg EPA.

Phospholipid-Bound | NO

Ethos | 30% Less Plastic Waste, rePurpose and Sea Shepherd Supporters, Non-GMO, Land-Grown Algae, Certified Vegan.

Grown and harvested under controlled conditions, Testa's algae oil is free from heavy metals, dioxins, PCBs, and other ocean pollutants. Plus, each capsule provides at least 450mg of omega-3s! Of these omegas, 250mg are DHA, and 125mg are EPA; a beneficial dose for all ages. Try it today and feel the difference in your focus and memory!

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Carrageenan-Free Vegan Omega-3 Supplements

Complement Liquid Omega Complex

Price | $69.00

Servings | 60

Dosage | 336mg ALA, 300mg DHA, 150mg EPA.

Phospholipid-Bound | NO

Ethos | Made In USA, Third-Party Batch Tested for Dosage/Heavy Metals/Pathogens, Sustainable Glass Bottles, Every Order Plants Trees Around the World.

For an omega-3 supplement that also contains a healthy dose of omega-6 at an optimal 4:1 ratio, go for Complement's Omega Complex! It's in liquid form, making it naturally carrageenan-free and enabling flexible dosages for different ages and requirements. Each batch is also third-party tested to make sure it contains accurate amounts of each nutrient, and that it's not contaminated with any heavy metals or pathogens. Shop Complement's liquid omega-3s with confidence!

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Sports Research Vegan Omega-3 DHA & EPA

Price | $27.79

Servings | 30

Dosage | 420mg DHA, 210mg EPA.

Phospholipid-Bound | NO

Ethos | Certified Vegan, Non-GMO Tested, Gluten Free.

If you're looking for a higher dose of omega-3s and carrageenan-free capsule, Sports Research has you covered! Providing an impressive 420mg of DHA and 210mg of EPA per serving, this is the highest dose on our list. Plus, it's totally non-GMO and gluten free. Try it today!

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Future Kind + Vegan Omega 3 DHA & EPA Algae Oil

Price | $29.99

Servings | 60

Dosage | 150mg DHA, 75mg EPA.

Phospholipid-Bound | NO

Ethos | Glass Bottle, Made In USA At a GMP Certified Facility, B-Certified Corp, Gives Back to Animal Sanctuaries.

Made allergen-free and carrageenan-free, Future Kind's algae oil is designed to suit all dietary needs and preferences! It provides a lower dose of omega-3s, making it the perfect choice for those who already include a few omega-fortified foods in their daily diet, and simply want to ensure they're getting enough.

Eco-conscious buyers will also love that it comes in a recyclable glass bottle and is made with sustainably grown algae. Try these allergy-friendly pills and feel the difference in your mood and memory!

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Top Kid-Friendly Vegan Omega-3 Supplements

Garden of Life Kids Plant Liquid Omega-3

Price | $39.99

Servings | 23

Dosage | 500mg ALA, 265mg DHA, 100mg EPA.

Phospholipid-Bound | NO

Ethos | Non-GMO Project Verified, Certified Gluten Free, Certified Vegan, Sugar Free, B-Certified Corp.

A liquid form of ALA, DHA, and EPA, Garden of Life's omega-3s provide what your child needs to stay focused throughout their learning process! These drops are totally sugar-free, made with no artificial ingredients, and boast a yummy strawberry flavor that your kiddo will look forward to everyday. They're also soy and gluten free for those with sensitivities or allergies. Give their brain and eye functions a boost with this Certified Vegan pick!

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Clarity Kids Plant-Based Liquid Super Omega

Price | $18.95

Servings | 30

Dosage | 262mg DHA, 131mg EPA.

Phospholipid-Bound | NO

Ethos | No Artificial Colors/Sweeteners/Preservatives.

An affordable choice to boost your little ones' brain power, Clarity Kids' Liquid Super Omega is rich in algae-derived DHA and EPA. It comes in a berry citrus flavor your kids will love, and provides a total of 480mg of omega-3s per serving! Try it now!

We hope you were able to find the right omega-3 supplement to fit your dietary goals and preferences! For more nutrition guides, tips, and info, make sure to subscribe to our weekly newsletter. Thanks for reading, and the best of luck to you on your vegan journey!

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