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Best omega-3 supplements for vegans: Dosage, benefits, and side effects

Omega-3 fatty acids promote a healthy heart, brain, and immune system. However, the omega-3 fatty acids obtained from diets are often insufficient, hence the need for supplements.

Slices of fish on a plate and a bottle of omega-3 acid supplement placed on a table

Omega-3 fatty acids, the key ingredient in omega-3 supplements, are a group of polyunsaturated fatty acids essential for the normal functioning of the body.

Omega-3 fatty acids are made up of three essential acids: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). Alpha-linolenic acid is found in plants, while docosahexaenoic acid and eicosapentaenoic acid are obtained from animals and algae.

Common sources of omega-3 fatty acids include fish, seafood, nuts, seeds, and plant oils. Although omega-3 can be obtained naturally from these food sources, many people don’t get enough in their diet. Hence, there is a need for omega-3 supplements. Omega-3 fatty acids protect the heart, promote a healthy brain and eyes, and reduce inflammation. 

If you are a vegan trying to purchase the best omega-3 supplement available today, this article is for you. Below is a list of some of the best omega-3 supplements for vegans: 

1. Freshfield Vegan Omega 3 Supplement

The Freshfield Vegan Omega 3 supplement is one of the best omega-3 supplements for vegans. It comes in 60 capsules, which are usually taken once daily. Hence, a bottle lasts for two months. 

Also, each soft gel capsule contains 225 mg of DHA (docosahexaenoic acid) and 35 mg of DPA (docosapentaenoic acid) which is similar to EPA (eicosapentaenoic acid).  

The Freshfield Vegan Omega 3 supplement is made strictly from algae grown in a controlled environment, and it is free from carrageenan and other common ocean contaminants. The Freshfield omega-3 supplement supports heart, brain, and joint health. 

Pros

  • Third-party tested 
  • Free from ocean contaminants
  • Made in a controlled environment

Cons

  • Slight fishy smell
  • May cause bloating

2. Nature Made Algae Omega 3 Supplement

The Nature Made Algae Omega 3 supplement is a 35-day supply of 70 capsules. Each capsule contains 180mg of EPA and 360mg of DHA. It is also free from synthetic dyes and artificial flavors. 

This supplement is a safe vegan alternative for people needing extra omega-3 fatty acids essential for brain, heart, and eye health. It also contains other ingredients, like tocopherols. 

The Nature Made brand is the number one pharmacist recommended, so you can feel safe using it.

Pros

  • Affordable 
  • A great alternative to fish oil

Cons

  • May contain allergens

3. Future Kind Vegan Omega 3 Supplements

The Future Kind Omega 3 supplement comes in a bottle containing 60 servings. This supplement includes mainly EPA and DHA, obtained from plant-based sources. It supports cognitive health, mood, and joints. 

The Future Kind Vegan Omega 3 supplement is free from carrageenan, wheat, yeast, soy, and nuts. It also does not contain any artificial preservatives or colorants. 

Finally, the Future Kind brand is top-rated in the supplement industry and is a purely vegan company. 

Pros

  • Easy to swallow
  • Third-party tested 
  • Great taste and smell

Cons

  • A bit expensive

4. Calgee Vegan Omega 3 Supplement

The Calgee omega-3 supplement is a 100% vegan supplement made from algae. It is free from allergens like soy and shellfish and does not contain carrageenan. The Calgee supplement comes in a pack of 60 capsules, and two capsules are to be taken daily.

This supplement is an excellent source of omega-3 fatty acids for vegans, as it promises 85% more EPA and DHA per serving than fish oil. Calgee supplement supports cognitive health and immunity, eye, skin, and heart health.

It’s important to note that the Calgee brand is committed to creating the world’s most sustainable and high-quality health supplements.

Pros

  • Easy to swallow
  • Third-party tested 
  • Free from allergens

Cons

  • Slightly expensive

5. Amandean Vegan Omega 3 supplement

The Amandean Vegan Omega 3 supplement contains 300 mg of DHA and 150mg of EPA. It is obtained from non-GMO algae grown in a controlled environment. Each capsule also contains other ingredients, like vitamins E and C. 

Each bottle contains 120 tapioca-based capsules, which equals 60 servings per bottle. The Amandean Vegan Omega 3 supplement contains other ingredients, including vitamins E and C, and is carrageenan-free.  

Pros

  • Third-party tested 
  • Highly bioavailable 
  • Grown in a sterile environment

Cons

  • Expensive 

6. Sports Research Vegan Omega 3 Supplement

The Sports Research Vegan Omega 3 supplement oil contains 770 mg of omega-3 fatty acids per serving. A bottle contains 60 capsules, of which two capsules are to be taken daily. It is super effective in supporting brain, heart, and joint function. 

The sports research brand has existed for over 40 years, and all their supplements are backed by extensive research, so you have nothing to worry about.

Pros

  • No foul taste
  • Third-party tested 
  • Non-GMO
  • Gluten-free  

Cons

  • Expensive
  • The pills may be difficult to swallow

7. Nordic Naturals Algae Omega

Regarded as the number 1 algae omega-3 oil brand in the US, the Nordic Naturals algae supplement comes in different packages. Each capsule contains a high dose of 715 mg of omega-3 fatty acids, and the recommended use is two capsules daily. 

The Nordic Naturals Algae Omega 3 supplement contains no colorants, flavorings, or preservatives. It is also free from any allergen. 

Since its emergence in 1995, the Nordic Naturals brand has been at the forefront of sustainable and ethical practices in the natural products industry.

Pros

  • Non-GMO
  • No allergens
  • No aftertaste
  • Third-party tested

Cons

  • Expensive

How much omega-3 should vegans take per day?

Vegans should take about 1100 to 1600 mg of omega-3 supplements daily. 

Benefits of omega-3 supplements

Omega-3 supplements have numerous benefits. Here are four significant benefits of taking omega-3 supplements:

1. Supports healthy heart

A study suggests that omega-3 supplements can help prevent heart diseases, as they reduce triglyceride levels and diastolic blood pressure, which is beneficial in maintaining a healthy heart.

Omega-3 fatty acids also increase HDL cholesterol levels, which benefits the heart. This benefit is more noticeable in people taking high amounts of omega-3 supplements.

2. Reduces inflammation

Omega-3 fatty acids help decrease the levels of C-reactive protein and interleukin, which are important markers of inflammation.

High doses of omega-3 supplements also improve the symptoms of inflammatory conditions like rheumatoid arthritis.

3. Supports vision

Docosahexaenoic acid (DHA), one of the omega-3 fatty acids, is an essential retina component. 

A study also shows that supplementation with omega-3 can reduce intraocular pressure in the eyes of adults with normal blood pressure.

4. Improves brain function

Omega-3 fatty acids may aid in slowing down cognitive decline in older people, potentially decreasing the risk of diseases like Alzheimer's.

Another study shows that omega-3 fatty acids may also be beneficial for supporting mental health and treating mental health conditions like depression.

Omega-3 fatty acids are also recommended for pregnant women as they help maintain blood levels of DHA and EPA needed for proper fetal development. 

Side effects of omega-3

Although omega-3 has many beneficial effects on the body, it also has side effects. Here are the common side effects of omega-3:

Omega-3 has also been linked to increased blood sugar levels in people with diabetes and decreased blood coagulation in healthy people. 

Speaking with a healthcare professional about your nutritional needs

Before purchasing any omega-3 supplement, speaking to a healthcare professional is best. A healthcare professional will help you choose the best supplement for your nutritional needs.

You should also inform your healthcare professional if you have any diseases or conditions. If needed, a healthcare professional may recommend omega-3 supplements. 

Frequently Asked Questions (FAQs)

Should vegans take omega-3 supplements?

Yes, vegans should take omega-3 supplements.

Omega-3 supplements are beneficial to both vegans and non-vegans alike. As a vegan, you can take omega-3 supplements that are strictly sourced from plants.

Can non-vegans take omega-3 supplements?

Yes, both vegans and non-vegans can take omega-3 supplements. However, vegans should take omega-3 supplements derived from plant-based or algae-based sources. 

References

  1. National Institute of Health. (2022). Omega-3 Fatty Acids 
  2. Innes JK, Calder PC. (2020). Marine Omega-3 (N-3) Fatty Acids for Cardiovascular Health: An Update for 2020.
  3. Yang Hu, Frank B. Hu, JoAann E. Manson. (2019). Marine Omega‐3 Supplementation and Cardiovascular Disease: An Updated Meta‐Analysis of 13 Randomized Controlled Trials Involving 127 477 Participants.
  4. Li K, Huang T, Zheng J, Wu K, Li D. (2014). Effect of marine-derived n-3 polyunsaturated fatty acids on C-reactive protein, interleukin 6 and tumor necrosis factor α: a meta-analysis.
  5. Senftleber, N.K.; Nielsen, S.M.; Andersen, J.R.; Bliddal, H.; Tarp, S.; Lauritzen, L.; Furst, D.E.; Suarez-Almazor, M.E.; Lyddiatt, A.; Christensen, R. (2017). Marine Oil Supplements for Arthritis Pain: A Systematic Review and Meta-Analysis of Randomized Trials. 
  6. Laura ED, Algis JV. (2018). Oral Omega-3 Supplementation Lowers Intraocular Pressure in Normotensive Adults.
  7. Martí Del Moral A, Fortique F. (2019). Omega-3 fatty acids and cognitive decline: a systematic review.
  8. Liao Y, Xie B, Zhang H, He Q, Guo L, Subramanieapillai M, Fan B, Lu C, McIntyre RS. (2019). Efficacy of omega-3 PUFAs in depression: A meta-analysis. 
  9. Von Schacky, C. (2020). "Omega-3 Fatty Acids in Pregnancy—The Case for a Target Omega-3 Index".
  10. Chauhan S, Kodali H, Noor J, Ramteke K, Gawai V. (2017). Role of Omega-3 Fatty Acids on Lipid Profile in Diabetic Dyslipidaemia: Single Blind, Randomised Clinical Trial.
  11. McEwen BJ, Morel-Kopp MC, Chen W, Tofler GH, Ward CM. (2013). Effects of omega-3 polyunsaturated fatty acids on platelet function in healthy subjects and subjects with cardiovascular disease.