If you're vegan, vegetarian or simply don't love the idea (or smell) of fish oil, here's the good news: you can still get your omega-3s. Our favorite source? Algae. But first, the basics.
What are the three main omega-3s?
Omega-3s are essential fats that your body uses for brain, eye and heart health. Three matter most in your diet:
- ALA (alpha-linolenic acid) is the plant omega-3. It's essential, meaning your body can't make it, and the NIH Office of Dietary Supplements lists an adequate intake of 1.6 g a day for men and 1.1 g for women.
- EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the long-chain omega-3s found mainly in fatty fish and algae. DHA is especially concentrated in the brain and eyes.
Can vegans get enough omega-3 from plants?
Plants give you plenty of ALA, but your body has to convert ALA into EPA and DHA, and it isn't good at it. Tracer studies estimate about 6% of ALA becomes EPA and 3.8% becomes DHA, and conversion falls by another 40 to 50% on diets rich in omega-6 fats from many vegetable oils and processed foods.
That shows up in the body. Vegetarian and especially vegan diets provide little if any EPA and DHA, and studies find lower tissue levels of long-chain omega-3s in vegetarians, particularly vegans. For a deeper look, read ALA vs. EPA vs. DHA.
What are the best vegan food sources of omega-3?
For ALA, these are your best bets:
- Ground flaxseed and flaxseed oil
- Chia seeds
- Hemp seeds
- Walnuts
- Soybeans and canola oil
Flax in your smoothie and chia pudding are great habits. To help your body make the most of the ALA you eat, it also helps not to overdo omega-6-heavy oils and fried and processed foods.
Why choose algae for vegan EPA and DHA?
Fish don't make omega-3s themselves: they get them from the microalgae they eat. Going straight to the algae skips the fish, and with it the mercury and ocean pollutants that pregnant women in particular are told to watch. It also works: in a randomized study, algal-oil DHA capsules and cooked salmon raised blood DHA equally.
That's why we make Head & Heart from algae. Each serving provides 500 mg of DHA, it's vegan, and every batch is third-party tested for heavy metals and contaminants. You don't need to take it with food, so it fits any routine.
What do omega-3s do for you?
EPA and DHA are part of cell membranes throughout the body and help regulate the inflammatory response, and DHA is a key structural fat in the brain and retina (NIH Office of Dietary Supplements). They also matter for healthy fetal development. If you're pregnant, read what to know about omega-3 during pregnancy and talk to your doctor before starting any supplement.
So if you're vegan, vegetarian or just ready to ditch the fishy aftertaste: eat your flax and chia, and get your DHA from algae.
