Our bodies can’t naturally produce omega-3, a type of polyunsaturated fat that helps support heart and brain health, as well as provides nutritional support for maintaining healthy joints.* Fish, including tuna, salmon, and sardines, are some of the best natural sources of omega-3 fatty acids. But how can vegans, vegetarians, and those with fish allergies get their recommended dosage? The good news is that there are alternatives to eating fish and fish oil supplements, including vegan omega-3 supplements. Let’s look at a few.
Can you get omega-3 without fish?
Yes, it’s possible to get omega-3 through sources other than fish and fish oil supplements. People can use algae oil supplements for plant-based omega-3 support. A serving of algae oil typically contains up to 300 mg of DHA; EPA concentrations vary. OmegaVia Vegan Omega-3 contains 643 mg of omega-3 in r(TG) form per softgel, including 300 mg of DHA, for cognitive, immune, heart health, and skin health support.*
Although flaxseed, chia and hemp seeds, and walnuts are good sources of various nutrients, omega-3 isn’t one of them. These foods contain alpha-linolenic acid (ALA), a form of omega-3 that your body converts only small amounts of into active EPA and DHA. Research shows less than 5 to 10% converts to EPA and 2 to 5% to DHA1, so not enough to provide adequate support1.
EPA and DHA from algae oil—the only completely vegan source
Consuming DHA and EPA omega-3 fatty acids is necessary for a healthy diet since your body can’t naturally produce them. Omega-3 fatty acids, integral components of your cells, support your cardiovascular and immune systems.*
If you’re vegan, vegetarian, or have a fish allergy, you can still find EPA and DHA in seaweed, nori, and algae (also called algal) oil. Algae oil is made from microalgae, which typically contains little EPA but is high in DHA2. In fact, fish get their source of EPA and DHA from eating microalgae. This makes algae oil, which you can find in plant-based omega-3 supplements, the easiest way for vegans to consume enough DHA to support a healthy diet.
Plant-based omega-3 sources: flax, chia, walnuts (ALA and its limits)
The third type of fatty acid, ALA, is commonly found in many nuts and seeds (often part of a plant-based diet), along with plant and canola oils. It’s recommended that men consume 1.6 grams of ALA per day, while women should consume 1.1 grams3. It’s relatively easy to meet the daily requirement. One ounce of chia seeds, for instance, contains 5,000 mg (5 g) of ALA.
Although some research suggests ALA may play a role in supporting heart health,* the body only converts less than 5 to 10% of ALA into EPA and 2 to 5% into DHA1—the two forms of omega-3 your body needs in meaningful amounts. Increasing consumption of foods high in ALA won’t provide the EPA and DHA support that algae oil supplements provide.
How much vegan omega-3 do you need to take?
For adults, you should have at least 1.1 grams of ALA for women and 1.6 grams for men3. For EPA and DHA, guidelines suggest anywhere from 200 to 1,000 mg. As always, talk to a medical professional to see what amount is best for your needs.
Choosing a vegan omega-3 supplement
For vegans, it’ll be difficult to consume enough EPA and DHA without taking supplements. OmegaVia’s Vegan Omega-3 softgels provide a substantial amount of omega-3 and are free from fish and fish oil, making it a vegan-friendly option.* These omega-3 supplements are plant-based, made from algae oil, and contain 300 mg of DHA per capsule.
FAQ
What is the best vegan source of omega-3?
The best source of vegan omega-3 is algae oil. In order to easily consume algae oil, it’s best to take plant-based omega-3 supplements. Supplements contain DHA and EPA.
Can you get EPA and DHA without eating fish?
Yes, you can get EPA and DHA without eating fish. Fish actually get these fatty acids from eating algae, so you can consume algae as well to get the same benefits. You can eat seaweed and nori, but it’s easiest to take algae oil, which is found in vegan omega-3 supplements.
Is algae oil as good as fish oil?
Algae oil contains little EPA compared to fish oil but is high in DHA2, the same type of fatty acid you get from fish and fish oil. Another benefit is that these vegan supplements are typically very low in mercury, environmentally friendly, and more sustainable since they’re not sourced from fish.
How much algae omega-3 should you take?
If you need to increase your intake of EPA or DHA, guidelines suggest taking anywhere from 200 to 1,000 mg of omega-3, which you can get from algae oil supplements. However, you should talk to a medical professional to discuss exactly how much you need.
Do flax and chia provide enough omega-3?
No. Flaxseed and chia seeds only provide ALA. Unfortunately, the body only converts less than 5 to 10% of ALA into EPA and 2 to 5% into DHA1—the two forms of omega-3 your body needs in meaningful amounts. Increasing consumption of foods high in ALA won’t provide the EPA and DHA support that algae oil supplements provide.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Sources:
- Davis, B.C., Kris-Etherton, P.M. (September 2003). Achieving optimal essential fatty acid status in vegetarians: current knowledge and practical implications. The American Journal of Clinical Nutrition. Retrieved July 2, 2026, from https://pubmed.ncbi.nlm.nih.gov/12936959/
- Sehl, A., Caderby, E., et al. (9 May 2022). How do algae oils change the omega-3 polyunsaturated fatty acids market? Oilseeds & fats, Crops and Lipids. Retrieved July 1, 2026, from https://www.ocl-journal.org/articles/ocl/full_html/2022/01/ocl210103/ocl210103.html
- Omega-3 Fatty Acids. National Institutes of Health, Office of Dietary Supplements. Retrieved July 1, 2026, from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
