Omega-3 doesn’t have to come from fish. For vegans and vegetarians, algae oil is the plant-based source of exactly the same fatty acids, EPA and DHA. Read on to find out what vegan omega-3 is, where it comes from and what it’s used for. If you’d like to learn the basics about omega-3 first, read about what omega-3 does for your body.
What is vegan omega-3?
Vegan omega-3 consists of omega-3 fatty acids extracted from microalgae rather than from fish. Algae are the original source of EPA and DHA: fish only contain these fatty acids because they eat algae.
Because algae oil comes directly from cultivated microalgae, it contains no fish, crustaceans or shellfish and is suitable for a vegan or vegetarian diet. The algae are cultivated under controlled conditions, independent of the marine food chain. A good algae oil is also tested for purity, so you know exactly what you’re consuming.
What are the vegan sources of omega-3?
Plant-based sources such as linseed, walnuts, chia seeds and rapeseed oil provide omega-3 in the form of ALA. The body can only convert ALA into the active fatty acids EPA and DHA to a limited extent.
This makes it difficult to build up sufficient levels of EPA and DHA from seeds and nuts alone. Algae oil is the only direct plant-based source of EPA and DHA: you bypass the limited conversion process and immediately consume the fatty acids that the body can use. For those who do not eat fish, this is the practical difference between ‘getting enough omega-3’ and ‘getting the form that the body can use straight away’.
What is vegan omega-3 used for?
Vegan omega-3 is used to supply the body with EPA and DHA, the fatty acids with officially recognised functions for the heart, brain and eyes. These claims, approved by the EU (EFSA), apply regardless of the source, as the EPA and DHA from algae oil are the same molecules as those from fish oil.
- EPA and DHA contribute to the normal function of the heart (when 250 mg of EPA and DHA are consumed daily).
- DHA contributes to maintenance of normal brain function, from a daily intake of 250 mg of DHA; our algae oil provides 210 mg of DHA and 70 mg of EPA per capsule.
- DHA contributes to the maintenance of normal vision, from a daily intake of 250 mg of DHA; our algae oil provides 210 mg of DHA and 70 mg of EPA per capsule.
These amounts are the conditions attached to each claim. If you want to benefit from a particular effect, it is not the amount of oil in a capsule that counts, but how much EPA and DHA you consume per day.
Is vegan omega-3 safe during pregnancy?
DHA also plays a role during pregnancy and breastfeeding. Docosahexaenoic acid (DHA) maternal intake contributes to the normal brain development of the foetus and breastfed infants. This applies from a daily intake of 200 mg of DHA, in addition to the recommended omega-3 intake.
Algae oil is a logical plant-based choice for this, as it provides DHA without the need for fish. As this is a sensitive period, it is best to read the details and dosage in our separate article on omega-3 during pregnancy, and if in doubt, consult your midwife or doctor.
Is algae oil just as good as fish oil?
In terms of fatty acids, there is no difference: the EPA and DHA in algae oil are exactly the same molecules as in fish oil. However, the amount per dose depends on the product, regardless of whether it comes from fish or algae. The distinction lies in the source, not in the fatty acids themselves.
Algae oil is cultivated rather than extracted from wild-caught fish, meaning it does not contribute to the depletion of wild fish stocks. Furthermore, algae oil generally has no fishy smell or aftertaste and fits into a plant-based diet. It comes down to a simple comparison: look at the amount of EPA and DHA per daily dose, regardless of whether it comes from fish or algae.
How do you choose a good vegan omega-3 supplement?
When choosing, focus on the amount of EPA and DHA per daily dose, not on the total amount of oil or the number of milligrams of algae oil. That is the figure that determines whether you are meeting the recommended daily amounts.
As a guideline: for the normal function of the heart, the recommended intake is 250 mg of EPA and DHA per day; for normal brain function and vision, 250 mg of DHA per day. You should therefore choose an algae oil that clearly states the EPA and DHA content per capsule on the label, so that you can work out how many capsules you need per day. Our vegan omega-3 from algae oil and the variant containing DHA and EPA from algae both state the levels per capsule, so you know exactly what you’re taking.
Frequently asked questions about vegan omega-3
Is omega-3 always derived from fish?
No. EPA and DHA originally come from algae; fish is merely a link in the chain. You can obtain the same fatty acids directly from algae oil, without fish.
Can you get enough omega-3 without eating fish?
Plant-based sources such as linseed and walnuts provide ALA, which the body only converts into EPA and DHA to a limited extent. Algae oil provides EPA and DHA directly and is therefore the most direct plant-based option.
How much vegan omega-3 do you need each day?
For the normal function of the heart, the recommended intake is 250 mg of EPA and DHA per day; for normal brain function and vision, 250 mg of DHA per day. Calculate this based on the EPA and DHA content per capsule.
Does algae oil contain both EPA and DHA?
That varies by product. Some algae oils mainly provide DHA, whilst others provide a combination of DHA and EPA. You should therefore always check the label for the exact levels.
If you’re looking for a plant-based omega-3 where you can see exactly how much EPA and DHA you’re getting, you’ll find it in our vegan omega-3 algae oil. If you’re still unsure which variant to choose, take a look at the full omega-3 range or find out more about what omega-3 does for your body.
