Can Vegan Diets Really Make Up for the Omega-3?

A Vegan's Guide to Heart-Healthy Fats

Can Vegan Diets Really Make Up for the Omega-3?

The short answer is yes, but let me take you through this legit article to help you become more familiar with vegan diets and their benefits.

I have been a big fan of the vegan diet for eight years, and I want to prove to you by referring to scientific studies and research that you can get enough omega-3 in a vegan diet.

In a previous article about ‘Foods High in Omega 3 for Vegetarians and Vegans‘, I wrote that are better for your health because they don’t contain mercury and pollution.

If you want to maintain the balance of omega-3 needed by your body, take regular consumption of omega-3 seriously in your meals.

Now I want to check whether a vegan diet can really compensate for the omega 3 your body needs? So stay with me..

Veganism

First, I have to explain veganism to the ones who don’t know much about it.
A vegan is someone who follows a vegan diet, which is a plant-based diet.
Vegans don’t eat any kind of animal meat, nor do they consume any animal product.
Because they really believe that you should never consume any form of animal products due to ethical reasons.
The main ethical reason that vegans don’t even eat animal products is because of the animals’ suffering.
Like the cows suffering from being milked.
Another example is the cruelty of chicken farms.
Because each year, around 7 billion male chicks are killed by poultries.
We can also refer to factors like choosing vegan alternatives for better gut health and other great health effects.
So, as you can see, the main concern of vegans is to have a better diet, so they can improve their health and lifestyle without bothering animals in any way.

Omega 3

Now, let’s talk about omega 3.
Omega 3, which is also written omega-3, is called different names like omega 3 fatty acids or omega 3 oils.
Omega 3 fatty acids are polyunsaturated fatty acids.
They are distributed in nature, being important constituents of animal lipid metabolism, and they also play an important role in our diet.
In other words, omega-3s are nutrients that you can get from food and supplements.

According to the WebMD website, omega 3s help you build and maintain a healthy body, and they are key to the structure of every cell wall you have. Plus, they are an energy source and help keep your heart, lungs, blood vessels, and immune system working.

Omega 3 fatty acids are healthy fats that support your overall health.

Myth About Omega 3

There is a myth that omega 3 is only found in seafood, but people don’t know that walnuts and chia seeds are great sources of omega 3, and in my personal opinion, they are better sources than fish and other seafood because they don’t contain mercury.
Mercury is a toxic chemical that can badly damage your nervous system, kidneys, and liver.
My advice for you is that even if you are not vegan, just try to get your omega-3 from vegan alternatives because it is way safer.
You can also get sufficient amounts of omega 3 from omega 3 supplements.

Types of Omega-3

The three main omega-3 fatty acids are docosahexaenoic acid (DHA), alpha-linolenic acid (ALA), and eicosapentaenoic acid (EPA).
All 3 are very important, but DHA and EPA are the most important ones.

DHA

Docosahexaenoic acid is found in salmon, but there is a vegan alternative that is rich in DHA, and that is seaweed.
Your body needs DHA for a healthy brain, and it is really crucial for the growth and functional development of the brain in infants and also for the maintenance of normal brain function in adults.
A great diet that has enough DHA improves learning ability.

Personal Experience

Based on my own personal experience, you can easily get sufficient amounts of omega-3 from supplements and vegan alternatives.
I’ve been a vegan for years, and I have never faced any sort of nutrient deficiency, especially in omega-3.

Because when you have a blood test, you can see all the deficiencies in your body, and personally, I’ve always been cautious about my health and diet.
In a friendly way, I can easily tell you that you must always check the amounts of nutrients, minerals, and vitamins even if you are not vegan because you don’t know what is going on in your body.
In addition, there are easy solutions like taking supplements, and it doesn’t matter if you are vegan or not; you will need supplements if you have certain deficiencies.
Based on the myth part, now you should know that vegan omega 3 is better and safer.
Even if you are about to start your vegan journey, you shouldn’t worry about omega 3 because even the worst that can happen is a low amount of omega 3, which can be fixed by supplements.
Right now, you might have a question like, “Aren’t omega 3 supplements non-vegan?”
The answer is no; Many companies have lied to us, and some of us have never heard of vegan omega-3 supplements.
There are vegan omega-3 supplements, and you are going to read about them in the end.

Effectiveness of Vegan Omega 3

There are valid studies that show the benefits of vegan omega-3 supplements.
There are some statements like vegan omega 3 sources don’t contain all 3 types enough. But the great news is that your body can convert ALA to DHA and EPA.

Fish Oil

Everybody has heard of fish oil supplements, and most people think that taking fish oil supplements on a daily basis is safe, and that’s completely wrong!
Studies have shown that getting too much fish oil can increase your risk of bleeding and might affect your immune response.
Most people think that because most companies take out the mercury from fish oil supplements, they can take them every day, but even the best fish oil supplements still have a small amount of mercury.
Given that, it still doesn’t cross out the other disadvantages.
Also, taking too much fish oil can lead to nausea, diarrhea, and indigestion.
There are other dangerous chemicals in fish oil, like PCBs.

Vegan Omega 3 Sources

There are a lot of vegan omega-3 sources like walnuts, chia seeds, flax seeds, canola, spinach, zucchini, etc.
But you can see the best sources down below.

• Walnuts

Walnuts are loaded with omega 3, and you can easily complete your diet with them.

• Rapeseed oil

Rapeseed oil is a great source of omega 3, and it contains omega 3 ten times the amount that olive oil does.

• Brussels Sprouts

At last, we have to mention the supplements.
Don’t ever assume that they are unnecessary or dangerous.

How Much Omega 3 Do We Need?

According to Healthline.com, most health organizations recommend a minimum of 250-500 mg of combined EPA and DHA each day for healthy adults.
Also, there are higher recommended amounts for certain health conditions, like 1.6 grams per day for men and 1.1 grams per day for women.
And I’m going to tell you the best to reach your daily need for omega 3, and the interesting part is that it is not eating fish.
Walnuts!
Yes, you heard that right; you can easily hit your omega-3 need by eating walnuts.
¼ cup of walnuts have around 2.5 grams of omega 3 ALA.
So, a handful of walnuts will meet your omega-3 needs.

Comparing Different Omega-3 Sources

Do Vegans Need Omega-3 Supplements?

The answer is both yes and no because it is different for each person.
Some people will need supplements because they aren’t going to meet the needs of their bodies if they don’t have a healthy lifestyle or if they don’t follow a solid diet.
But keep in mind that you should consume supplements only when your doctor has prescribed them.

Best Vegan Omega-3 Supplements

There are loads of different supplement brands, and our advice for you is that you have to listen to your doctor and consume the brand that they had prescribed.
Don’t forget that you can easily have access to different authentic brands on Amazon and also read people’s reviews.
But we are going to introduce you to one of the best vegan omega-3 supplements that have been incredibly good for men with low testosterone.
The name of the supplement is Nordic Natural Algae DHA.

In conclusion, we have to bring up the main topic again.

Can Vegan Diets Really Make Up for the Omega-3?

Yes, according to all of the authentic health websites mentioned in the article, it should be clear to you that you can get enough omega-3 if you are vegan, and also, there are supplements that are totally vegan. I recommend vegan algae supplements.
I hope you enjoyed reading this article, let me know if you have any questions.

References:

• https://www.vegansociety.com/resources/nutrition-and-health/nutrients/omega-3-and-omega-6-fats
• https://www.pcrm.org/good-nutrition/nutrition-information/omega-3

sara

Hi, I’m Sara, a vegan mom of two. My family and I have been living a vegan lifestyle for over 8 years now. I’m excited to share tips and insights about veganism and plant-based living through my posts. I love exploring new ideas, reading, and finding ways to grow. My passion for learning drives me to share what I discover, hoping to inspire and inform others along the way. As a content writer and screenwriter, I’m passionate about creating impactful stories around veganism, animal rights, and social justice. I’ve written several short films that explore the connection between veganism and social justice, with my work featured in various publications. If you have any questions or comments, feel free to drop them in the comments section or shoot me an email through the contact form on the website—I usually respond within 24 hours.