Omega-3 Fatty Acids and the Vegan Diet

When it comes to maintaining a balanced and nutritious diet, omega-3 fatty acids are essential. These healthy fats play a vital role in heart health, brain function, and overall well-being.¹ For anyone following or considering the vegan lifestyle, it is important to understand how to obtain recommended intake levels of omega-3s from plant-based sources as risk of omega-3 deficiency may increase.²

Those following the vegan diet run the risk of several nutrient gaps, including calcium deficiency and vitamin B₁₂ deficiency; in this article, we cover the types of omega-3s, the general recommended daily amount, and tips on how you can get enough omega-3s on a vegan diet.

Meet the Omega-3s: EPA, DHA, ALA, and DPA

Omega-3 fatty acids are a type of polyunsaturated fat with a plethora of health benefits. The three more commonly known types of omega-3s are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA), but docosapentaenoic acid (DPA) is another important omega-3 that deserves attention.

EPA

EPA is primarily found in algae and marine sources such as in a fish oil supplement or in fatty fish (like salmon, mackerel, and sardines). EPA is crucial for supporting a healthy immune response in the body, regulating blood pressure, and improving blood vessel function.³

DHA

Like EPA, DHA is found in algae, fatty fish, and fish oil. DHA is a major structural component of our cell membranes. It is vital for fetal brain health and retinal development for eye health during pregnancy and early childhood.^3,4 DHA may also improve lipids and play a role in the prevention of neurodegenerative conditions.⁵

ALA

ALA is the type of omega-3 fatty acid most often found in plant-based foods such as flaxseeds, chia seeds, hemp seeds, and soy. ALA contributes to heart health by helping to improve lipid profiles and balance blood pressure.³ ALA is not as active in the body and must be converted to EPA and DHA. However, only a small percentage of ALA is transformed into the other omega-3s so it’s important to have an adequate amount of ALA daily through diet or supplementation.¹

DPA

DPA is a long-chain omega-3 fatty acid, similar to EPA and DHA, and has been gaining attention recently in the scientific community. DPA is found primarily in fatty fish and algal oil but is also present naturally in human breast milk.⁶ DPA plays a significant role in cardiovascular health, immune function, and cognitive health.⁶ It is of special interest, as DPA uniquely can be converted into EPA and DHA in the body and can function as a reservoir of major omega-3 fatty acids.⁶

How Much Omega-3 Should I Be Taking?

While there are no specific Recommended Daily Allowance (RDA) or intake recommendations for omega-3 fatty acids provided by the Food and Nutrition Board of Institute of Medicine (IOM), the American Heart Association does recommend a minimum of 350mg of omega-3 fish oils daily to cover the nutrient gap in our diets.

In fact, the FDA has approved health claims for the daily use of omega-3 oils that deliver both DHA and EPA and that provide benefits for overall heart health. These levels start at 700mg per day and go as high as 1.5g and are supported by clinical studies showing improvement in lipid levels and lowering of triglycerides.⁷ The IOM recommends about 1.0-1.5 grams of daily ALA for most adults as adequate nutritional intake.⁸

Since humans do not possess the enzymes required to synthesize ALA on our own, it must be obtained from the diet or via supplementation.¹

Best Dietary Vegan Sources of Omega-3s

Seafood and fish oil are well-known for their omega-3 content, which may make eating plant-based food sources of vegan omega-3s feel like a challenge. Fear not: There are plenty of vegan foods that can suffice and should be included as part of a nutritious and well-rounded diet. Here are the top seven dietary sources of ALA in vegan foods:⁹

Beyond consuming foods, flax oil supplements can also provide adequate ALA. Another option for vegans is algal oil (or algae oil), as it is a great source of DPA, DHA, and EPA. Algal oil is available as a vegan omega-3 supplement in softgel or liquid form.¹⁰

Practical Tips for Vegans to Add More Omega-3-Rich Foods in Their Diet

Incorporating omega-3-rich foods into a vegan diet can be simple and delicious with a few strategic changes.

• Morning boost: Add ground flaxseeds or chia seeds to your morning smoothies, oatmeal, yogurt parfait, or even on savory dishes like tofu scramble.
• Enhance your salads: Sprinkle hemp seeds or a handful of walnuts on salad for a crunchy, nutrient-dense topping. You can also make ALA-rich salad dressings with raw flaxseed oil.
• Supplement wisely: If you struggle to meet your omega-3 needs through diet alone, consider a flax oil supplement for ALA or a vegan algal oil supplement, which provides a direct source of DPA, DHA, and EPA to ensure sufficient daily intake.

Always consult with your healthcare professional before starting any new supplements or making changes to your current healthcare regimen.

Conclusion

Achieving recommended omega-3 intake as a vegan is entirely possible with a little knowledge and planning. By including a variety of ALA-rich foods in your diet and considering a supplement if necessary, vegans can further support their cardiovascular, cognitive, and overall health effectively.

If you found this article helpful, you can read more about nutrition and diet tips for vegans here.

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References:

1. Krupa K et al. StatPearls Publishing; 2024 Jan-.
2. Bertoni C et al. International Journal of Molecular Sciences. 2023;24(18):14319.
3. Swanson D et al. Advances in Nutrition. 2012;3(1):1-7.
4. Ramakrishnan U et al. Food and Nutrition Bulletin. 2010;31:S108–116.
5. Neff LM et al. The Journal of Nutrition. 2011;141(2):207-213.
6. Yazdi PG. F100 Research. 2013;2:256.
7. US Food & Drug Administration. https://www.fda.gov/food/cfsan-constituent-updates/fda-announces-new-qualified-health-claims-epa-and-dha-omega-3-consumption-and-risk-hypertension-and. Accessed June 11, 2024.
8. NIH. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/#en5. Accessed May 29, 2024.
9. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. 2019.
10. Martins DA et al. Marine Drugs. 2013;11(7):2259-2281.

About the author

Avni Dalal, ND

Dr. Avni Dalal is a naturopathic physician, writer, and marketing consultant. After completing her clinical training at Sonoran University of Health Sciences in Arizona, she founded her own telehealth practice, Palm and Gold Wellness. She is passionate about empowering individuals through their health journey with a focus on inclusive, comprehensive healthcare for concerns such as PCOS, endometriosis, and PMS/PMDD. Beyond clinical practice, Dr. Dalal has been a medical content writer and marketing consultant for various consumer health and specialty laboratory companies including Nutritional Fundamentals for Health, Allergy Research Group, Mosaic Diagnostics, and Blueroot Health.

Dr. Avni Dalal is a naturopathic physician, writer, and marketing consultant. After completing her clinical training at Sonoran University of Health Sciences in Arizona, she founded her own telehealth practice, Palm and Gold Wellness. She is passionate about empowering individuals through their health journey with a focus on inclusive, comprehensive healthcare for concerns such as PCOS, endometriosis, and PMS/PMDD. Beyond clinical practice, Dr. Dalal has been a medical content writer and marketing consultant for various consumer health and specialty laboratory companies including Nutritional Fundamentals for Health, Allergy Research Group, Mosaic Diagnostics, and Blueroot Health.