Your Guide to Plant-Based Omega-3 for Better Health

Omega-3 fatty acids are essential for good health, playing a role in almost every aspect of wellness. They reduce inflammation, lessen bone loss, improve brain function, and more.
Fish oil and fatty fish like salmon, mackerel, and tuna are the top sources of omega-3s. Unfortunately, there are fewer plant-based sources of omega-3s to help meet your needs on a vegan diet, and even fewer plant-based omega-3 supplements. However, there are many ways to get a good amount of all three forms of omega-3s – docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA) – on a plant-based diet.
So, how do vegans get omega-3s? Do they need omega-3 supplements? And what plant-based foods contain omega-3s? Let’s explore.
Top Omega-3-Rich Plant Foods
- Brussels Sprouts
Brussels sprouts are a great source of omega-3s for a plant-based diet. One cup of Brussels sprouts contains over 87 mg of ALA, as well as other essential nutrients like fiber, vitamin C, and vitamin K.
Cooked Brussels sprouts have an even higher concentration of omega-3s, with each cup containing 270 mg of ALA. They’re easy to enjoy, and can be roasted, fried, or baked as a delicious and nutritious side dish to any meal.
- Algae Oil
Algae oil is derived from algae and available in convenient supplement form. It is one of the few plant-based sources of DHA and EPA in the diet.
While the exact amounts may vary, algae oil supplements typically contain between 400 and 500 mg of EPA and DHA combined, providing a good portion of the omega-3s you need throughout the day. A study published in the Journal of the American College of Nutrition also showed that algae oil is comparable to cooked salmon in its absorption and tolerance, making it a great alternative to fish oil.
- Walnuts
Walnuts are one of the best plant-based sources of omega-3 fatty acids, in addition to other healthy fats, including polyunsaturated and monounsaturated fats.
A single serving of walnuts can meet and even exceed your daily needs for omega-3 fatty acids, providing 2,542 mg of ALA per ounce. Sprinkle walnuts over yogurt, add them to homemade granola, or enjoy them straight for a heart-healthy snack.
- Chia Seeds
This nutrient-rich plant-based source of omega-3s is healthy and delicious. Just one ounce (30 grams) of chia seeds contains 4,915 mg of ALA, which is three times the recommended daily intake for men and four times the amount needed for women.
Chia seeds are highly versatile, as they can be easily incorporated into any diet by adding a tablespoon to yogurt, smoothies, or pudding, or blended with water and whisked for an effective plant-based egg replacer.
- Perilla Oil
Perilla oil is a type of spice commonly used in Korean cuisine, made by extracting oil from perilla seeds. It’s also an excellent source of omega-3 fatty acids. Each tablespoon is estimated to contain about 9,000 mg of ALA.
According to a study conducted in Tokyo, replacing soybean oil with perilla oil doubled the levels of ALA in the blood, as well as levels of EPA and DHA over the long term.
Add perilla oil to your favourite salad dressings or incorporate it into cooked vegetable dishes for an easy way to increase your omega-3 intake.
- Flaxseeds
Flaxseeds are a top plant-based food for omega-3s due to their impressive nutritional value and versatility. Just onetablespoon of ground, cooked flaxseeds provides approximately 1,600 mg of ALA.
With their nutty, earthy flavour, flaxseeds make a great addition to cereals, oatmeal, smoothies, and more. They’re also suitable for baking and can be blended with water for an easy egg replacement.
- Spirulina
Spirulina is a blue-green algae that is rich in omega-3s and has health-boosting properties. It’s packed with many essential nutrients and is a good source of omega-3s, containing about 230 mg per ounce.
Each serving of spirulina also contains an abundance of protein, riboflavin, iron, copper, and thiamin. This superfood is typically available in a dried powder form and works best when mixed into green smoothies alongside other superfoods.
- Hemp Seeds
Hemp seeds are rich in plant-based omega-3s, with each serving containing about 6,000 mg of ALA. Hemp seeds are available whole, ground, or as hemp seed oil. You can add hemp seeds to your daily diet in many ways.
Add them to smoothies and shakes, mix them into granola bars and desserts, or sprinkle them on oatmeal for an energy-packed breakfast.
8 Benefits of Plant-Based Omega-3s
There are many benefits that will encourage you to include omega-3-rich plant foods in your diet daily. Here are some of the key benefits:
- Improves Heart Health
Omega-3 fatty acids reduce risk factors for heart disease. Omega-3s have been shown to lower diastolic blood pressure and reduce triglyceride levels, both of which play a crucial role in heart health.
- Reduces Inflammation
Omega-3 fatty acids work to reduce levels of C-reactive protein (CRP), interleukin-6 (IL-6), and tumour necrosis factor-alpha (TNF-α) in the blood, all of which are common markers of inflammation.
- Enhances Brain Function
Omega-3 fatty acids help slow cognitive decline in older adults and may provide protection against dementia and Alzheimer’s disease.
- Supports Bones
Omega-3 fatty acids are strongly linked to bone health and can help increase calcium absorption to prevent bone loss.
- Boosts Mental Health
Taking omega-3 supplements can help treat common mental health conditions like depression and anxiety.
- Improves Sleep Quality
Some studies have found a link between increased omega-3 consumption and improved sleep quality in adults.
- Protects Against Cancer
While more research is needed, some studies suggest that consuming higher amounts of omega-3 fatty acids may be linked to a lower risk of breast, prostate, colon, and rectal cancers.
- Relieves Joint Pain
Studies suggest that omega-3 fatty acids can improve symptoms of rheumatoid arthritis, a condition characterized by pain, swelling, and stiffness in the joints.
How to Include Plant-Based Omega-3s in Your Diet
Adding more omega-3-rich foods to your diet is one of the easiest and most effective ways to increase your intake of omega-3 fatty acids.
Make sure to include at least one or two servings of these fatty acids in your diet each day, incorporating them into snacks, side dishes, and main meals.
For example, a smoothie with spirulina, chia seeds, and your choice of fruits and vegetables can provide you with a wealth of nutrients. It can be a great way to start your morning off on the right track.
Meanwhile, homemade granola with walnuts, flaxseeds, and hemp seeds is a delicious snack idea that can help you power through your day.
Algae oil is one of the most common plant-based omega-3 supplements on the market and is often preferred over other types as it provides both DHA and EPA, both of which are easily absorbed and used by the body.
Flaxseed oil, hemp oil, and perilla oil are also available and often found in capsule form for a quick and convenient way to increase your intake of ALA.
Supplements and Dosage
While fish oil is not suitable for vegans, there are several different plant-based omega-3 supplement options, including algae oil, perilla oil, hemp oil, and flaxseed oil.
However, the main difference between plant-based omega-3s and fish oil lies in the forms of omega-3s they contain. While fish and seafood contain both EPA and DHA, which are the active forms of omega-3s in the body, most plant-based sources of omega-3s contain ALA, which needs to be converted into DHA or EPA before it can be used.
Unfortunately, studies suggest that only about 5% of ALA is converted to EPA, and only about 0.5% is actually converted to DHA.
Therefore, the best plant-based supplement should contain both EPA and DHA for maximum effectiveness.
Omega-3 supplements derived from algae, such as spirulina or algae oil, are some of the few plant-based sources available on the market that contain these vital essential fatty acids.
How Much Omega-3 Should You Take Daily?
It’s generally recommended to get between 300 and 900 mg of EPA and DHA combined daily.
If you choose plant-based omega-3 supplements that contain ALA, you can increase the dose to 1,100 mg per day for women and 1,600 mg per day for men.
Risks and Side Effects
Most plant-based omega-3-rich foods can be consumed safely with minimal risk of adverse side effects. However, when taking supplements, it’s always best to use them as directed to avoid any negative health effects.
If you experience any side effects, reduce your dose and consult with your doctor.
Are Plant-Based Omega-3s as Good as Fish Oil?
Many omega-3 supplements often contain ALA, which is converted into DHA and EPA in the body in only small amounts.
However, algae oil and spirulina contain both DHA and EPA, and algae oil is typically well absorbed and tolerated.