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Omega-3 fats

Eat a daily source of ALA; an algae supplement is optional, and most useful in pregnancy.

  • Supplement: rarely needed

Omega-3 fats come in two kinds, and the difference matters for vegans.

Why you need them

  • ALA (alpha-linolenic acid) is the essential one: your body can’t make it, so it has to come from food. Your body uses it to make the long-chain omega-3s, EPA and DHA.
  • EPA and DHA support your heart, blood vessels, lungs, immune and hormone systems. DHA is also important for the development of a baby’s brain and eyes.

Why it matters for vegans

Fish is where most people get EPA and DHA ready-made. Vegans rely on their body making them from ALA — and that happens slowly, in small amounts, especially for DHA.

So vegans have lower EPA and DHA levels than meat-eaters, but studies show those levels stay low and stable over time. And there’s no strong evidence that the lower levels harm health.

Where to get ALA

Have one or two rich sources every day:

  • Ground flaxseed (linseed) — about 1.6 g of ALA per tablespoon. Grind it, or it passes through undigested.
  • Chia seeds, walnuts and shelled hemp seeds.
  • Rapeseed oil as your main cooking oil.

Don’t overdo seeds rich in omega-6, such as sunflower and pumpkin seeds — around 30 g a day is plenty. Very high omega-6 intake can make it harder for your body to use omega-3.

Should you take an algae supplement?

It’s optional. EPA and DHA supplements made from microalgae are vegan. The Vegan Society doesn’t consider them essential but says they may help optimise your omega-3 status, and that they may be especially useful during pregnancy, in childhood, and for people with heart disease.

If you take one, the British Dietetic Association suggests a daily dose of about 450 mg EPA and DHA combined. In pregnancy, choose one that’s suitable for pregnancy and doesn’t contain vitamin A.

How much?

The European Food Safety Authority (EFSA) sets adequate intakes of 0.5% of your energy from ALA (roughly 1 g for most adults) and 250 mg of EPA plus DHA a day, with an extra 100–200 mg of DHA in pregnancy and breastfeeding.

Sources

  1. Omega-3 fats — The Vegan Society
  2. Omega-3 — British Dietetic Association
  3. Essential Fatty Acids — Linus Pauling Institute, Oregon State University
  4. Vegetarian and vegan diets during pregnancy — British Nutrition Foundation
  5. Long-chain n-3 polyunsaturated fatty acids in plasma in British meat-eating, vegetarian, and vegan men (2005) — American Journal of Clinical Nutrition (Rosell et al.)
  6. Scientific Opinion on Dietary Reference Values for fats (2010) — European Food Safety Authority (EFSA)