Omega-3 essential fats are also known as the “good” type of fats, and everybody needs to get it from their diet somehow because the body cannot make it. They have a huge range of health benefits such as helping prevent heart disease and depression, help regulate blood pressure and your immune system, plus plenty of other things.
Where Do Vegans Get Their Omega-3 Fats?
A lot of people would associate omega-3 fats with things like fatty fish, eggs, and milk. But vegans can easily get enough omega-3 fats too from things like walnuts, chia seeds, hemp seeds, flax seeds, and soy.
Read More: Heart Health Benefits of Nuts
The 3 types of omega-3 fats are: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA.) The ALA is usually found in vegan food sources while the latter 2 types (DHA & EPA) are mostly found in fish oil and eggs.
Later on I’m going to talk about a few of the best vegan omega 3 supplements, but first, why do vegans need to supplement?
Why Vegans Should Supplement
You can sort of say that the plant-based ALA omega 3 fats are the “weaker” of the 3, since there’s not as much evidence to show that it’s as beneficial for you as the other 2 that comes from animal products.
Your body does convert a tiny bit of the ALA into EPA and DHA, but it’s only somewhere in the range of 10% conversion, which is not efficient nor adequate. So it’s best for vegans to supplement omega-3 fats, here are a few of the top vegan omega-3 supplement brands available:
Top 3 Vegan-Friendly Omega 3 Supplements
I’ve compiled a list of 5 of the more popular brands of vegan-friendly omega 3 supplements available on the market today. These ones are 100% plant-based and cruelty free. There are plenty of other brands available on Amazon, too many to list them all. Without further ado, here are the top 5 I’d recommend:
1. Ovega-3 Vegetarian Soft Gels
The great thing about this brand is that it contains both DHA and EPA, all without using fish or any other animal by-products.
Each soft gel comes with at least 270mg of DHA and 135mg of EPA. What it doesn’t come with are the toxins and ocean-borne pollutants often found in fish. It’s also great for the ecosystem because it’s sourced from plant-based ingredients and will not deplete the ocean’s fish supply.
Just like regular fish oil, this vegan omega 3 supplement is beneficial to the health of your heart, eyes, and brain.
2. Amala Vegan – Omega 3 DHA and EPA
Just like the Ovega brand, the Amala Vegan comes with both DHA and EPA, vegans who take this supplement can feel at ease knowing that they will receive adequate amounts of both types of omega 3 fats.
The omega 3 fats from this supplement is derived from algae, which is a type of microorganisms which are neither animals or plants. This is superior to fish derived omega 3 fats because sometimes fish can be contaminated with harmful things like mercury from dirty waters which gets transferred over to the oils.
This supplement is beneficial to your heart, brain, and immune system. This product also comes with a bonus ebook titled “7 Day Vegan Meal Plan For The Modern Kitchen.”
3. DEVA – Vegan Omega 3 DHA Soft Gels
This DEVA omega 3 supplement comes with 200mg of DHA per soft gel. DEVA is a vegan vitamin/supplement brand, all their products are free of animal products.
This DHA supplement is made from algae and the soft gel casing is made from starch and carrageenan. Unlike fish oil, they are free from ocean-borne toxins and contaminants like mercury and dioxin.
There are plenty more brands of omega 3 supplements out there that are vegan friendly, way too many to list them all! If none of the brands I suggested sound good to you, just go to Amazon and look around and you’ll find plenty other brands, I’ll bet you’ll find one suitable for you.
For many vegans, supplementation is important to ensure that you get enough of the right kinds of omega 3 fats which are important for supporting the health of your eyes, brain, heart, and immune system.
Even for non-vegans, it’s still beneficial to choose vegan algae-derived omega 3 supplements over fish oil. This is because the ocean nowadays is really polluted with toxins like mercury, it gets into the fish’s body and then into the fish oils. You don’t get none of these issues with vegan supplements, and they work just as good as fish oil, you get all the good and none of the bad.
It’s a no-brainer, if you’re looking for omega 3 supplements, go for the ones that are plant-based! Not only will choosing vegan benefit the fish and the ocean, but also your own health by avoiding unnecessary toxins.