Omega 3 for vegetarians and vegans: here’s how to get enough

Omega 3 fatty acids are essential fats that come in through diet because the body cannot make them itself. For vegetarians and especially vegans, getting enough omega 3 can be a challenge because the most familiar sources, such as fatty fish, are not on the menu. Fortunately, there are plenty of plant-based alternatives as well as reliable algae-based supplements.

In this article you will read:

• What omega 3 fatty acids are and what types there are
• Why plant-based omega 3 conversion is limited
• The best plant sources of omega 3
• How a vegan algae oil supplement can help

What are omega 3 fatty acids?

Omega 3 is a collective term for polyunsaturated fatty acids. The three most important are:

• ALA (alpha-linolenic acid) – derived from plant products such as seeds, nuts and leafy vegetables.
• EPA (eicosapentaenoic acid) – found mainly in oily fish and seafood.
• DHA (docosahexaenoic acid) – mainly present in fish, fish oil and algae.

The body can convert ALA into EPA and DHA, but this is done very inefficiently: on average, only 5-10% of ALA is converted into EPA, and less than 5% into DHA. Therefore, for people who do not eat fish, it is wise to obtain EPA and DHA directly from plant sources (such as algae).

Plant sources of ALA

There are several foods rich in ALA:

1. Flaxseed and flaxseed oil – is among the richest plant sources of ALA. Tip: grind flaxseed just before use for better absorption.
2. Chia seeds – contain fiber and plant protein in addition to ALA.
3. Walnuts – ideal as a snack or through salads.
4. Hemp seed – has a favorable ratio of omega 3 to omega 6.
5. Dark green leafy vegetables – such as spinach, purslane and kale; contain less ALA, but are valuable supplements.

Vegan omega 3 straight from algae

Fish contain EPA and DHA because fish feed on algae. Thus, algal oil is a direct, plant-based source of EPA and DHA – ideal for vegetarians and vegans.

Kala Health Vegan Omega-3

At Kala Health, we have a sustainable solution: Vegan Omega-3 capsules based on algal oil from Schizochytrium sp., which allows you to get EPA and DHA directly, without your body having to convert it first.

Key features:

• Entirely plant-based and sustainable, with no reliance on fish or overfishing.
• Rich source of EPA and DHA – per two capsules: 250 mg EPA + 750 mg DHA = 1000 mg total omega 3 fatty acids.
• Addition of vitaminE (as an antioxidant) to prevent oxidation of omega 3 fatty acids, which maintains quality and efficacy
• Usage & dosage: adults 1-2 capsules daily preferably with a meal.

A supplement is not a substitute for a varied diet; expert advice is recommended when pregnant or taking medication.

Practical tips for getting enough omega 3

• Add an ALA-rich source to your meals daily (for example, flaxseed, chia or walnuts).
• Balance your omega 6 intake by limiting oils such as sunflower oil.
• Consider an algal oil supplement such as Kala Health Vegan Omega-3 to get EPA and DHA directly, in EFSA-recommended amounts.

Conclusion

Even without fish, you can get your omega 3 supply up to par. With ALA-rich plant foods and a high-quality algae oil supplement such as Kala Health Vegan Omega-3, you can prevent deficiencies and meet the important nutritional requirements of EPA and DHA.