Omega-3 on a Plant-Based Diet: How to Make Sure You Get Enough
Why are omega-3 fatty acids important?
If you’re eating a fully (or mostly) plant-based diet, you may wonder: how do I get enough omega-3 on a plant-based diet?
Omega-3 fatty acids are essential for:
- a healthy heart and blood vessels
- a strong immune system
- healthy eyes
- optimal brain function
It’s crucial to pay attention to your daily omega-3 intake.
Where to get omega-3 on a plant-based diet
Plant-based sources of omega-3 include:
- walnuts
- flaxseeds
- chia seeds
These foods provide ALA (alpha-linolenic acid), a basic form of omega-3.
But there are two other important types of omega-3 fatty acids:
- EPA (eicosapentaenoic acid)
- DHA (docosahexaenoic acid)
Often called the “fish fatty acids,” most people get EPA and DHA from fish. But here’s the catch: fish get them from algae.
Not everyone can efficiently convert ALA from nuts and seeds into EPA and DHA. That’s why it’s especially important to pay attention to these essential fatty acids when following a plant-based diet.
Do you need to supplement omega-3 on a plant-based diet?
If you don’t eat fatty fish at least once per week, I can be recommended to take an algal oil (a plant-based oil derived from marine algae) supplement that provides at least 250 mg of combined EPA and DHA. While there are no strict guidelines on the ratio between the two, it’s important that both are included.
Supplementation is particularly important for:
- pregnant women
- children
- people eating a fully plant-based diet
At Plants for Health, we advise limiting or avoiding fish because it is often contaminated with mercury, PCBs, and dioxins. Fish oil can contain these pollutants as well.
By choosing algal oil, you skip the fish and go straight to the source. It’s a pure, sustainable way to get the omega-3 your body needs—without the risks associated with fish or fish oil.
Conclusion: omega-3 on a plant-based diet is easy to achieve
A well-planned plant-based diet can provide all the essential nutrients your body needs. For omega-3, the key is to combine daily plant-based sources such as nuts and seeds with an algal oil supplement to ensure sufficient EPA and DHA.
This way, you enjoy all the health benefits without depending on fish or fish oil.
Discover Plants for Health
Want to make sure you’re meeting all your nutritional needs on a plant-based diet?
In our Plants for Health lifestyle program, we guide you step by step with practical advice, recipes, meal plans, and support from professionals. Learn more about the lifestyle program here.
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