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We all need Omega 3 fats in our diet to maintain a healthy heart, metabolism and brain function, but which are the best vegan Omega 3 supplements? So many brands rely heavily on fish oil as a basis for their products and this limits the range available to those of us on a plant-based diet. Then to add some confusion, you may hear talk of Omega 6 and Omega 9 – do vegans need to supplement those too? And what about ALAs, EPAs and DHAs – are they important? You could be forgiven for getting into a brain fog just thinking about it all!
Well, I hope this guide helps to clear that fog and explains, in simple terms, what Omega 3 is, why it’s important, and how to choose the right supplement for you.
What is Omega 3?
Omega 3 is a collective name for a group of polyunsaturated fats with 3 main component parts, each of which we need for the reasons shown below:
- ALA – benefits immune and nervous system and heart
- EPA – helps reduce inflammation
- DHA – aids brain development and function
And what about Omega 6 and Omega 9 I hear you say? Well, supplementation for these is not generally thought to be necessary, but you can read more about that in my FAQs below.
Do vegans get all three components of Omega 3 from their diet?
Eating a balanced plant-based diet should give you plenty of ALAs, but not EPAs and DHAs (which omnivores can get from oily fish, although studies suggest many people in the west are still short of them anyway). The body can convert ALAs into EPAs and DHAs, but it is thought that it does not do so very efficiently, so it’s true that vegans may well lack these 2 crucial elements. However, with the relatively recent discovery of an algae that contains EPAs and DHAs, vegans can now successfully add these components into their diet, with supplements containing them now widely available.
We then come onto the contentious issue about whether the body actually absorbs and uses these fatty acids when taken in supplement form. Well, cleverer people than me are looking at that but personally, I like to err on the side of caution and take an omega 3 supplement anyway. I guess I have everything to gain (and hopefully nothing to lose!) from doing so.
Here are the best vegan Omega 3 supplements
If you do decide to take one, it is important to ensure that as a vegan you are taking an appropriate, high quality algae-based supplement. So having done some research, I believe the products listed below in this Best Vegan Omega 3 Supplements Guide tick all of those boxes. I have looked at the ingredients, price, quality, and nutrient levels to help you choose the product that’s right for you.
brainfeed
Brainfeed have clearly put a lot of thought into this product and their production process ensures that the high quality of the algal oil remains consistent, and doesn’t deteriorate. This means the flavour is pretty neutral too which may sound trivial, but if you have ever burped algal oil on repeat, you’ll know why that is important! The high concentration of DHA in this supplement also ensures that if you are lacking this crucial element, you will regain healthy levels quickly – brainfeed state this should happen within a month or so.
DHA is also incredibly important to a developing foetus, so the fact that this supplement is suitable for taking during pregnancy too is great (although I would still always recommend talking to your doctor in these circumstances).
The capsules are quite large (but relatively easy to swallow) and this supplement is in the higher price range of those on this list, although subscribing will save you 10%, and new customers can get a further 15% with code NEW15.
Pros
- Suitable for pregnancy
- No unpleasant taste
- Concentrated DHA
Cons
- Large capsules
- Higher price range
New customers can use discount code NEW15 at checkout for 15% off
Feel Algae Omega 3
Feel has become a fairly-well respected brand in the supplements arena in recent years, and their reviews online from customers are generally good as well. I have always had good customer service from them too. The cardboard packaging is good to see, and if you sign up for a subscription, you benefit from some great discounts which makes this quite a cost-effective option. You can also use discount code PARTNER20 to give you a further 20% reduction.
This supplement is a slightly lower concentration than some on this list, and you have to take 2 capsules, but at least they are smaller than many others. A couple of reviews suggest a bit of a strange smell to these, but to be honest I haven’t noticed it.
Pros
- Good subscription discount
- Optimal dosage of DHA & EPA
- Smaller capsule
Cons
- 2 capsules per day
- Higher one-off purchase price
Nothing Fishy
Nothing Fishy was, I think, one of the early adopters of algal oil Omega 3 supplements. They really focus on just Omega 3, Sea Moss and Vitamin D3, so aren’t trying to produce a broad product range and I always find that specialisation reassuring somehow. The supplement contains a good level of DHA, and after an initial delivery of a glass jar, refills come in compostable packaging.
This is a much more cost-effective option than some others, and further discounts are available if you subscribe – use discount code SUB15 too.
Pros
- Eco-friendly refill packaging
- Cost-effective
- Optimal level of DHA
Cons
- Initial glass jar
Dr Vegan Omega 3
With optimal levels of DHA and EPA (there are no recommended limits, so scientific research suggests these levels), this supplement also contains vitamin E which can offer additional anti-inflammatory benefits. The packaging is plastic-free and home compostable, and if you take up their easy to manage subscription, you can benefit from a reasonable discount. You can use discount code DR15 for a further reduction at checkout too.
I always find taking 2 capsules a bit trying, but that’s because I’m a wimp. They are pretty easy to swallow, and I don’t get any significant aftertaste either.
Pros
- Optimal dose of DHA & EPA
- Plastic-free packaging
- Reasonable subscription discount
- Contains Vitamin E
Cons
- 2 capsules per day
Vegetology liquid Omega 3 supplement
If you don’t like soft gels and capsules, this Vegetology liquid supplement is the answer – the EPA and DHA is carried in an olive oil so you can take it straight off a spoon, or add it to your food or drink. The EPA & DHA concentrations are higher than some others and this is also probably one of the most cost-effective options. Alongside the original, it is also available in a mild orange flavour which might be better if you are giving it to children, or if you just like orange!
Of course, you can’t have it all ways; being in liquid form means it comes in a bottle which might be less eco-friendly because of transportation – heavier and bigger – but I guess it’s better than a plastic bottle for so many reasons. I actually use this for my dog too, adding just a couple of drops to her food occasionally!
Pros
- Liquid form
- Higher concentration of EPA & DHA
- Cost-effective
Cons
- Glass bottle – heavier transportation
Dr Seaweed Focus
I love this brand and its commitment to using natural Scottish seaweed – it exudes good health somehow. This is an expensive option though, even with a subscription discount, and it covers quite a range of nutritional requirements – the box contains 2 different types of capsule, one for the Omega 3 and the other for Vitamin B complex, zinc, and iodine. If you would normally supplement all these then just buying this one product may well be a cost-saving for you, so there is a positive.
It really just depends on whether the product is right for you – I don’t currently supplement iodine because the plant milk that I use provides what I need, so it’s not for me. That said, I have a lot of trust in this brand and believe it to be a high quality range of products.
Pros
- Very natural ingredients
- No fillers, natural capsules
- Broad range of nutrients
Cons
- 2 different capsules
- Pricey
- May contain too many different nutrients
FAQs
What are the benefits of Omega 3?
Omega 3 fats are incredibly important, contributing to good heart health, brain development in babies, and fighting inflammation, with some studies suggesting that it may also reduce fat around the liver, help with weight control and even support those at risk of certain mental health issues.
How do I get Omega 3?
Your body cannot make Omega 3 and so it is important to ensure you include foods in your diet that contain it. For those of us who are on a plant-based diet, we should be including flaxseed, chia seeds, walnuts, and soya beans (and their associated products). As a vegan with a well-balanced diet, I still also take a low-dose Omega 3 supplement.
What is Omega 6 & Omega 9?
Omega 6 – like Omega 3, our bodies cannot make Omega 6, so we need to obtain this fat through what we eat. However, it is thought that most of us on a western-style diet, including plant-based, get enough through our use of refined cooking oils, nuts and seeds. The relationship between Omegas 6 & 3 is a complicated one, because the ratio should be quite low and we should eat more Omega 3 than 6 – it is generally accepted that most of us exceed our required intake of Omega 6, so supplementation is normally discouraged.
Omega 9 – because our body can make its own Omega 9, it is not considered essential and therefore would rarely need to be supplemented. It is also widely available in plant oils, nuts and seeds and we are not generally considered to be deficient in this fat.
Research sites
I hope this Guide to the best vegan Omega 3 supplements has been useful. I carried out quite a lot of research in order to write it, coupled with the information that I gathered when I first decided to take an Omega 3 supplement. I have listed some of those research sites below in case you’d like to learn more:
Harvard Health – don’t avoid Omega 6
National Library of Medicine – Omega 9
National Library of Medicine – Omega 3
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