Omega-3 fatty acids for vegans: foods and supplements

Alfredo Valdés 5 min. of reading For Vegans Leave a comment

There are several vegan options for foods containing omega-3, including chia seeds, flax seeds, walnuts and blueberries.
Vegans can get enough omega-3 through ALA-rich foods, but it is not always enough and can be supplemented with vegan EPA and DHA supplements.
HSN has omega-3 vegan supplements containing DHA and EPA sourced from the microalgae Schizochytrium, offering a sustainable and toxic-free option.
Omega-3 supplements can provide important health benefits in vegan diets by meeting nutritional needs.

As more and more people adopt a vegan diet, it is important to be aware of the foods and supplements that can provide essential nutrients that may be lacking in a plant-based diet.

In this article, we focus on omega-3 fatty acids, an important nutrient for brain and heart health. We explore vegan sources of omega-3, as well as supplements available to ensure vegans get enough of this vital nutrient.

Index

1 Main vegan food sources of Omega-3
2 Can vegans get enough Omega-3?
3 How much Omega-3 is recommended?
4 Vegan Omega-3 supplements in HSN

Main vegan food sources of Omega-3

Although the best-known sources of omega-3 fatty acids are animal-based, there are several vegan options for obtaining this essential nutrient. Here are some vegan sources of rich omega-3s that you can include in your diet:

Chia seeds: a 28-gram serving of chia seeds provides approximately 4.9 grams of omega-3s.
Flax seeds: a 28-gram serving of flax seeds provides approximately 6.5 grams of omega-3s.
Flaxseed oil: one tablespoon of flaxseed oil provides approximately 7.3 grams of omega-3s.
Canola oil: one tablespoon of canola oil provides approximately 1.3 grams of omega-3s.
Walnuts: a 28-gram serving of walnuts provides approximately 2.5 grams of omega-3s.
Blueberries: a 140-gram serving of blueberries provides approximately 0.15 grams of omega-3s.
Basil: a 10-gram serving of basil provides approximately 0.09 grams of omega-3s.
White beans: a 172-gram serving of cooked white beans provides approximately 0.3 grams of omega-3s.

Can vegans get enough Omega-3?

Vegans can obtain sufficient omega-3s by including foods rich in alpha-linolenic acid (ALA) in their diet, but should not rely solely on this source of fatty acids as the ability to convert ALA varies from person to person, which can lead to deficiencies.

Studies show that vegetarians and vegans have lower plasma levels of EPA and DHA than omnivores, and that vegetarians consume minimal levels of EPA and DHA.

Vegans can supplement their diet with EPA and DHA supplements derived from microalgae, which offer a sustainable and toxic-free option compared to fish or krill oil.

There are now vegan omega-3 supplements on the market, offering DHA and EPA from the microalgae Schizochytrium and other algae-derived products.

How much Omega-3 is recommended?

The recommended amount of omega-3s to be taken varies according to age, gender and individual needs:

Adults: consume at least 250-500 mg EPA and DHA per day.
Pregnant or breastfeeding women: a daily intake of at least 300-900 mg of omega-3 fatty acids, including EPA and DHA, is recommended.

It is important to note that omega-3 intake should be balanced and not excessive, follow safe dose recommendations and consult a nutritionist or health expert if you have any doubts or concerns about adequate omega-3 intake.

Vegan Omega-3 supplements in HSN

At HSN we are certain of one thing: we want to bring Omega-3 food supplements to everyone, regardless of their condition or dietary preferences.

Taking into account that a vegan can synthesise sub-optimal amounts of EPA and even no (physiologically negligible) amounts of DHA, supplementation with bioavailable omega-3 sources in vegans is a key aspect of their diet in order to avoid nutritional deficiencies.

Schizochytrium sp. is the most suitable species for vegan dietary supplementation, as it produces large quantities of DHA fatty acids, which are more “difficult” for vegans to synthesise as the last step in the conversion process.

Omega-3 Algae Oil.

Now that you are familiar with all the foods and supplements, it is worth remembering once again the important health benefits of vegan diets:

Improved cardiovascular health: Omega-3 supplements can help reduce triglyceride levels and improve heart health by reducing inflammation.
Brain and nervous system support: it is important for the development and function of the brain and nervous system, and supplementation can help improve cognitive function and mood.
Inflammation reduction: they have anti-inflammatory properties that can help reduce inflammation throughout the body.
Eye health: Omega-3 has been shown to be beneficial for eye health, especially in preventing age-related macular degeneration.
Bone health support: they can help improve bone density and reduce fracture risk.

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