Omega-3 fatty acids

Quick answer: Vegans can get omega-3 fats from plants. ALA, the essential omega-3, is plentiful in ground flaxseed, chia seeds, walnuts, hemp seeds and rapeseed (canola) oil. The long-chain omega-3s EPA and DHA are found in fish only because fish eat microalgae — so vegan algae-oil supplements supply them directly. The body converts only a small share of ALA into EPA and DHA (reported at less than 15%), which is why some people choose an algae supplement, especially in pregnancy.

Key facts

• ALA adequate intake (US): 1.6 g a day for adult men and 1.1 g for adult women; 1.4 g in pregnancy and 1.3 g when breastfeeding (NIH ODS).
• Conversion: ALA to EPA and DHA “is very limited, with reported rates of less than 15%” (NIH ODS).
• EFSA: adequate intake of 0.5% of energy from ALA and 250 mg a day of EPA plus DHA for adults, plus 100–200 mg extra DHA in pregnancy and breastfeeding (EFSA, 2010).
• Richest plant sources (per serving): flaxseed oil 7.26 g ALA per tablespoon, chia seeds 5.06 g per ounce (28 g), walnuts 2.57 g per ounce (NIH ODS).
• Algae oil: vegan supplements usually provide about 100–300 mg DHA, some with EPA; a small study found DHA from algal oil as bioavailable as from cooked salmon (NIH ODS).
• The Vegan Society advises one to two rich ALA sources a day and says an algae EPA/DHA supplement “may help to optimise omega-3 status” (Vegan Society).

Omega-3 fatty acids are a family of polyunsaturated fats that play roles in cell membranes, the brain, the eyes and the cardiovascular system. Of the three main types, one is found widely in plant foods, while the other two are found mainly in oily fish and in the microalgae that fish ultimately obtain them from. For this reason, omega-3 intake is often discussed in relation to vegan diets.

Types of omega-3

• Alpha-linolenic acid (ALA) is a short-chain omega-3. It is an essential fatty acid, meaning the body cannot make it and it must come from food. ALA is found in a number of plant foods.
• Eicosapentaenoic acid (EPA) is a long-chain omega-3 involved in producing signalling molecules that affect inflammation and blood clotting.
• Docosahexaenoic acid (DHA) is a long-chain omega-3 that is a major structural component of the brain and the retina.

The body can convert ALA into EPA and, to a lesser extent, DHA. However, this conversion is limited. Studies report that only a small percentage of ALA is converted, with conversion to DHA especially low; women of reproductive age appear to convert somewhat more efficiently than men. Conversion may also be affected by genetics and by the amount of omega-6 fats in the diet, since the two families share the same enzymes.

Recommended intakes

The US Institute of Medicine has set adequate intakes (AIs) for ALA of 1.6 g/day for adult men and 1.1 g/day for adult women, as reported by the NIH Office of Dietary Supplements. No US intake level has been set for EPA and DHA.

EFSA has set an adequate intake of 250 mg/day of EPA plus DHA for adults, with an additional 100–200 mg/day of DHA advised during pregnancy and breastfeeding.

Plant-based ALA sources

Source: NIH Office of Dietary Supplements, Table 2.

ALA-rich plant foods include:

• ground flaxseed (linseed) and flaxseed oil;
• chia seeds;
• hemp seeds and hemp oil;
• walnuts;
• rapeseed (canola) oil;
• soya beans and tofu, in smaller amounts.

The berry chia overnight oats recipe is one easy way to include chia at breakfast.

Whole flaxseeds may pass through the gut undigested, so they are usually eaten ground. Flaxseed oil is not suitable for high-heat cooking. A tablespoon of ground flaxseed or a small handful of walnuts each day is a commonly suggested way to contribute towards ALA needs.

Algae oil

Fish do not make EPA and DHA themselves; they accumulate them by eating microalgae, directly or through the food chain. Algae oil supplements are produced by cultivating these microalgae and extracting the oil, providing a direct, vegan source of DHA and often EPA. Algae oil is also used in some fortified foods and in infant formulas.

Algae oil supplements avoid the use of fish and do not carry the same concerns about marine pollutants as some fish oils. Some studies have found that algae-oil DHA raises blood DHA levels in a way comparable to fish oil. Supplements should be checked for vegan capsules, as some use gelatin (see hidden animal ingredients).

Should vegans supplement?

Health organisations differ on whether routine EPA/DHA supplementation is necessary for vegans. Vegans and vegetarians typically have lower blood levels of EPA and DHA than fish eaters, but the clinical significance of this is not fully established. Common recommendations include:

1. Eat a reliable source of ALA every day.
2. Prefer oils lower in omega-6, such as rapeseed oil, over large amounts of sunflower or corn oil.
3. Consider an algae-oil supplement, particularly during pregnancy, breastfeeding, infancy and older age, when DHA may be especially important.

The Vegan Society suggests that vegans may wish to consider an algae-derived DHA and EPA supplement in addition to eating ALA-rich foods.

Safety

Omega-3 supplements are generally well tolerated. High doses can affect blood clotting, so people taking anticoagulant medication or preparing for surgery should seek medical advice. EFSA has stated that supplemental intakes of EPA and DHA combined at doses up to about 5 g per day do not raise safety concerns for adults (EFSA, 2012).

Is omega-3 in foods vegan?

Omega-3 added to foods such as bread, spreads, juices, yoghurts and infant formula may come from fish oil, from algal oil or (for ALA) from flax or rapeseed. Labels do not always state the source, so look for “algal oil” or a vegan logo, or check our page is omega-3 vegan?. Many supplement capsules are made of gelatin; vegan products use plant-based shells such as modified starch or carrageenan.

Frequently asked questions

What are the best plant-based sources of omega-3?

Ground flaxseed and flaxseed oil, chia seeds, walnuts, hemp seeds and rapeseed (canola) oil are the richest sources of ALA. For EPA and DHA, algae oil is the only direct vegan source.

Can vegans get enough omega-3 without fish?

Vegans can easily meet ALA recommendations from plant foods. Blood levels of EPA and DHA tend to be lower in vegans, and the health significance of this is not fully established; an algae-oil supplement provides EPA and DHA directly for those who want it.

How much ALA converts to EPA and DHA?

Conversion is limited. The NIH Office of Dietary Supplements describes reported rates of less than 15%, with conversion to DHA especially low.

Should vegans take an algae oil supplement?

It is optional for most adults, according to the Vegan Society, but may be especially worthwhile during pregnancy and breastfeeding. EFSA’s reference intake for adults is 250 mg EPA plus DHA a day. Ask a doctor or dietitian if you take blood-thinning medication.

Sources

• NIH Office of Dietary Supplements – Omega-3 fatty acids: fact sheet for health professionals
• EFSA Panel on Dietetic Products, Nutrition and Allergies – Scientific opinion on dietary reference values for fats (2010)
• EFSA – Scientific opinion on the tolerable upper intake level of EPA, DHA and DPA (2012)
• The Vegan Society – Omega-3 and omega-6 fats
• NHS – The vegan diet

This article is for general information. Individuals should consult a doctor or registered dietitian for personal advice.

Last reviewed: 31 October 2026.

See also

• Vegan pregnancy and children
• Vegan diet and health
• Meal planning