With the increasing rise of veganism, people have started following a vegan lifestyle. It’s important to understand that a vegan diet may lead to various deficiencies if not well-planned. A well-balanced diet is crucial for optimal performance and recovery, but vegans, especially vegan bodybuilders who create their own diet, may struggle to do so.
That’s when people and bodybuilders take the help of various supplements to fulfill that nutritional gap. And in these nutritional deficiencies, omega-3 fatty acids can be one of those which are essential for optimal brain and heart health.
We frequently don’t know which omega-3 supplement to buy while we are vegan consumers. Making the greatest product choice possible is something we want to make sure of. This is why we’ve created this selection guide for vegan omega 3.
This article will make it simpler for you to select the best omega-3 for vegans. In order to provide you with the best advice on choosing the ideal product and allow you to buy without concern, we took into account the various demands and desires of all customer categories.
What Is Omega-3?
A class of essential fatty acids known as omega-3s plays crucial roles in your body and may have a range of positive health effects. You must obtain them from your food because your body is unable to manufacture them on its own.
ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA are the three most significant kinds (eicosapentaenoic acid). While DHA and EPA are mostly present in animal diets and algae, ALA is primarily found in plants.
Fish oils, flax seeds, chia seeds, flaxseed oil, walnuts, and fatty fish are examples of common foods that are rich in omega-3 fatty acids. It is frequently advised to take an omega-3 supplement, such as fish oil or algal oil, for persons who do not consume a lot of these items.
Types Of Omega-3
1. Docosahexaenoic Acid
In your body, docosahexaenoic acid (DHA) is the most significant omega-3 fatty acid. It is an essential structural element of many bodily components, including your brain, the retina of your eyes, and many others. Similar to EPA, it is mostly found in animal products like fish oil and fatty fish.
Grass-fed meat, eggs, and dairy products sometimes contain substantial quantities as well. Vegans and vegetarians should take microalgae supplements to obtain adequate DHA because they frequently lack this omega-3.
2. Eicosapentaeonic Acid
The majority of eicosapentaenoic acid (EPA) is found in animal products such as fatty fish and fish oil. However, EPA is also present in certain microalgae. It serves a variety of purposes in your body. It can be partially transformed into DHA.
3. Alpha-Linolenic Acid
The most prevalent omega-3 fatty acid in your body is ALA or alpha-linolenic acid. Although it may be transformed into the physiologically active forms of omega-3, EPA, and DHA, your body mostly utilizes it for energy.
However, this conversion procedure is ineffective. The active forms of ALA are only partially transformed. Flax seeds, flaxseed oil, canola oil, chia seeds, walnuts, hemp seeds, and soybeans are among the foods that contain ALA.
7 Best Vegan Omega-3 Supplements
✅ It is calorie-efficient
Special ingredient: Flax Seed Oil
Item form: Gummy
✅ It has a low-calorie count.
Special ingredient: Algae Oil
Item form: Softgel
Special ingredient: Microalgae
Item form: Softgel
MaryRuth’s is a business that mostly offers liquid vitamins and is situated in Orange, California. These consist of probiotics, multivitamins, and multi-mineral supplements.
Additionally, the goods I was utilizing were cold-pressed olive oil, lotions for the hands and eyes, protein powder, and even pet vitamins.
- Despite being a gummy vitamin, it has no added sugars.
- It is calorie-efficient.
- Has GMP certification, is non-GMO, gluten-free, yeast-free, corn-free, soy-free, paleo- and celiac-friendly, among other qualities.
- Omegas dosage is on the lower side.
- Contains a lot of additional components.
I also registered for their affiliate program, which allows anybody to join and earn money from referrals. Their omega gummies are made only with flaxseed oil and seaberry fruit, which is indigenous to Russia and Central Asia.
Black seed oil and vegan omega oils are among the items offered by the Canadian vegan supplement company Freshfield. I enjoy their algae-based omega-3 oil, which comes from French tank-grown algae that are then capsuled in the US.
- It simply takes one pill to receive the entire serving
- It has a low-calorie count.
- Low levels of DHA per serving
- Unsuitable for those seeking supplements without carrageenan
This is not a good choice if you have carrageenan sensitivity because it does contain carrageenan. My decision to buy from them is also justified by the brand’s certification as plastic-negative by rePurpose Global and the claim that direct deliveries from FreshFields’ website are carbon neutral.
Outstanding vegan omega-3 supplements! The 1000 mg of algae oil in Deva Vegan Omega-3 will provide you with a total of 500 MG DHA-EPA.
The carrageenan-free DEVA Vegan DHA & EPA oil is housed in vegan soft gels made without the use of animals. Gelatin and other substances produced by animals are absent.
- Produced at a regulated land facility
- A little costly
- It’s not advised to purchase in bulk.
I frequently purchased it; it is rather expensive, but that is the price you pay for a high-quality item. No aftertaste or scent of fish. Aids in general health and hair development. Simple ingredients and little, simple-to-swallow tablets. After a week or two of taking it, I started to feel the advantages.
I tried this mostly because I’ve been a vegetarian for almost 20 years and had read a lot about EPA and DHA. This vegan-friendly substitute for fish oil has high concentrations of EPA and DHA to promote well-being and deliver excellent results. It also includes Omega-3 from marine algae.
- Quick results
- Non-GMO formula
- Late shipping
I didn’t anticipate seeing benefits right away, but after a day or two, I felt noticeably more awake. This vegan, non-GMO recipe with AVA certification may boost immune system health, heart and brain health, and joint mobility. Since taking two of these every day for approximately a month, my alertness has increased significantly.
A daily serving of 600 mg of DHA and EPA is provided by this exclusively algae-based omega-3 supplement, along with extra antioxidant effects from astaxanthin, a potent and organic compound present in wild salmon and krill.
- The main source of DHA and EPA
- An ideal dietary supplement
- Purely plant-based and vegan
- It’s not advised to purchase in bulk.
I was seeking some efficient and environmentally friendly alternatives to things made from animals. Being a vegan, I found this product to be a gift. It is a supplement that offers regular fish oil a better dosage and concentration in a more soluble triglyceride form.
I no longer need to rely on ingesting nut and seed oils like flaxseed and chia, which provide omega-3 in the form of short-chain ALA, which is poorly converted to EPA and DHA by the body.
The goal of Testa has been to offer environmentally friendly alternatives to health items since 2014. I have faith in the brand since it states that each packet of its omega-3 supplement saves 38 fish.
- The whole serving can be obtained with just one pill.
- It has a reduced calorie count
- It is extremely low in omegas
- Manufactured by a young firm that only produces one item
The container is biodegradable, and the capsules are created from seaweed extract. I browsed Testa’s website to familiarise myself with the risks associated with utilizing fish as an omega-3 source. So far, their sole offering, and the only one I trust, is this omega-3 vitamin.
If you’re searching for a vegan solution to help satisfy your omega-3 needs, Garden of Life Plant Omega-3 is the best vegan omega-3 supplement to bet for.
In 2.5 milliliters, or around 12 teaspoons, of the certified vegan supplement, 880 mg of omega-3 fatty acids are included.
- Non-GMO, certified vegan, gluten-free, and kosher
- FOS certified
- Not third-party certified & slightly lower in DHA & EPA
- Must refrigerate after opening
The fact that this product is soy- and dairy-free is a real godsend for my health because I have a lactose sensitivity. However, the Medium Chain Triglycerides (MCT) it contains, which are tree nuts in the form of coconut, are what give it its coconut flavor.
Additionally, Garden of Life is non-GMO, vegan (both verified and certified), gluten-free, and kosher.
The strawberry juice is sweetened with Stevia to aid with taste and gets its omega-3s from flax and algae.
How Much Omega 3 Do You Need A Day?
Even though several major health organizations have published their own expert viewpoints, they all differ significantly.
Overall, the majority of these organizations advise healthy persons to consume 250–500 mg of mixed EPA and DHA daily. About 8 ounces of fatty fish each week can do this. However, for some medical disorders, greater doses are frequently advised.
Alpha-linolenic acid has a recommended dietary allowance (RDA) of 1.1 grams per day for women and 1.6 grams per day for men. The long-chain omega-3 fatty acids EPA and DHA are found in omega-3 supplements, especially fish oil. To determine how much EPA and DHA your omega-3 supplement contains, it’s critical to read the label.
The labeling might be unclear, and these quantities fluctuate. For instance, a product can include 1,000 mg of fish oil but considerably lower amounts of these other two fats. You might need to take up to eight capsules to get the recommended dosage of EPA and DHA, depending on how much of each is included in the dose.
Symptoms Of Omega-3 Deficiency
According to research, omega-3 fatty acids lessen inflammation and may help reduce the chance of developing auto immune diseases. Omega-3 fatty acids appear to be significant for cognitive (brain memory and performance) and behavioral function because they are heavily concentrated in the brain.
In fact, babies who do not receive enough omega-3 fatty acids from their moms during pregnancy run the risk of suffering nerve and visual issues. Fatigue, poor memory, dry skin, heart issues, mood swings or sadness, and poor circulation are all signs of an omega-3 fatty acid deficit.
Omega-3 and omega-6, other necessary fatty acids, must be consumed in the right proportions in the diet. Most omega-6 fatty acids have a tendency to increase inflammation, whereas omega-3 fatty acids work to minimize it.
Vegan Sources Of Omega-3
This supernutrient is widely distributed in a variety of plants, increasing your intake of omega-3 fatty acids and offering dozens of other vital elements for optimum health. Five vegan sources of this nutrient are listed below:
More ALA omega-3 fatty acids are provided by flax than by any other food on the earth. A tablespoon of flax provides more than twice your daily required intake, and a tablespoon of flaxseed oil provides seven times with the amount.
Walnuts may help us age better, manage blood pressure, maintain a healthy weight, and even improve the health of our stomach, according to studies. Omega-3 fats are found in walnuts at 2.7g per ounce, more than double the daily recommended amount for women.
3. Algae and seaweed
Algae are a kind of plant life high in omega-3 fatty acids, including seaweed, spirulina (check the amino acid profile), nori, and chlorella. Because they are one of the few plant-based sources of EPA and DHA omega-3s, these foods are extremely crucial for vegans and certain vegetarians to eat.
Another nutritious powerhouse that must be included in your diet is edamame. Edamame offers a tonne of protein, fiber, and other necessary elements, along with roughly 20% of your daily requirement for omega-3 fats.
5. Chia Seeds
In recent years, chia seeds have gained popularity as a superfood, and for good reason. Chia seeds provide 5g of omega-3 fatty acids per ounce, over half of your daily fiber requirements, and protein, and are a fantastic vegan source of calcium.
Things To Consider While Buying the Best Vegan Omega 3 Supplement
1. DHA or EPA
The ideal vegan substitute for fish oil is DHA or EPA, which are the most bioavailable forms for your body. These two omega-3 fatty acids are crucial for maintaining good health. Research suggests they may help reduce the risk of chronic diseases such as heart disease, Alzheimer’s disease, and arthritis.
Most plant-based sources of omega-3s provide only ALA, which the body can convert into DHA and EPA, but not very effectively. As a result, choose supplements specifically formulated to contain DHA and EPA.
2. Good Brand
There are many shady supplement manufacturers, and the purity of their products may not be very high. Well-known brands are often responsible for producing the best quality products due to the substantial investments they make in research and development.
They are often household names that are trusted by consumers because of their history of consistently producing high-quality products. It is no wonder that consumers tend to gravitate towards products from established brands.
3. Free From Ocean Pollutant
Manufacturers of quality supplements often cultivate their own algae or purchase it from farms. These are devoid of various contaminants and heavy metals like mercury. When purchasing products like these, consumers should make sure that the makers’ quality requirements are appropriate. Vegans require omega-3 to be as secure as possible.
The best materials for production must be used, according to manufacturers. Abstain from any actions that might be harmful to your health. Protecting the general public’s health and preserving brand reputation also depends on testing and safety labeling. They also offer services, such as a return policy if the products are defective.
While there are various plant-based sources of omega-3 fatty acids, it can be challenging for beginner-level vegans and vegan athletes to consume enough through diet alone. Therefore, incorporating a high-quality vegan omega-3 supplement into a daily routine is very important, along with other essential supplements required by vegan athletes and beginner-level vegans.
For most people, regular fish oil supplements should suffice. However, it is essential to verify that the supplement contains the stated ingredients, with particular attention to the amounts of EPA and DHA. While most omega-3 supplements derived from animal sources contain both EPA and DHA, vegetarian versions may only include ALA.
One exception is algal oil, which is an excellent source of high-quality omega-3s and is suitable for everyone, including vegans. It is best to take these supplements with a meal that contains fat, as fat enhances the body’s absorption of omega-3 fatty acids.
It is worth noting that omega-3s are perishable, like fish, so buying in bulk is not recommended. Ultimately, omega-3 fatty acids are among the healthiest supplements you can take, but it is crucial to make informed decisions.