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The Best Vegan Omega-3 Supplement for Health and Wellness in 2025

Last Updated: February 3, 2025

Do you find yourself looking for the best omega-3 supplement that aligns with your vegan lifestyle?

Trust me, if you are anything like me, having the right non-fishy taste in your mouth is a MUST. It literally makes me gag to taste, plus as someone who lives a plant-based lifestyle, that doesn't suit with the vibe I want to live with.

There is a crowded market of Omega-3's but I am here talk about the best one I have found during my search over the years.

If you're short on time, the 411 is Performance Lab Omega-3 supports your health while respecting your values.

Key Takeaways

  • Omega-3s Are Essential for Your Health: Omega-3 fatty acids, particularly DHA and EPA, are vital for brain function, heart health, and reducing inflammation. Since your body can’t produce them, supplementation or dietary sources are key to maintaining overall wellness.
  • Eco-Friendly and Vegan Solution: Performance Lab Omega-3 provides a sustainable alternative to fish oil, using algal oil as a clean and renewable source of DHA and EPA, perfect for those committed to ethical and plant-based living.
  • Supports Holistic Health: With a 2:1 DHA to EPA ratio, this supplement enhances cognitive clarity, cardiovascular health, and stress resilience while also promoting radiant skin and hair, offering a comprehensive boost to your overall well-being.

What are Omega-3's

Omega-3s are essential fatty acids that your body needs but cannot produce on its own.

They must be obtained through diet or supplementation. These fatty acids help maintain your cellular health, brain function, and cardiovascular health. The two primary omega-3s found in supplements are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which are most commonly associated with heart, brain, and joint health.

Omega-3 fatty acids play a vital role in reducing inflammation, supporting brain health, and protecting against chronic diseases such as heart disease.

They are also critical for balancing the omega-6 to omega-3 ratio in the body, which, when optimized, contributes to overall well-being and reduced risk of inflammatory disorders.

Omega-3s are the building blocks for your body’s cell membranes, supporting both physical and cognitive health.

Why Omega-3s Essential for the Body

  • Omega-3 fatty acids are essential for reducing inflammation, supporting brain health, and protecting against chronic conditions like heart disease.

Signs of an omega-3 deficiency 

 If you notice any of these symptoms, it could be your body’s way of signaling the need for more omega-3s. Of course, A healthcare professional can confirm whether supplementation might help.

  • Dry Skin
  • Brittle hair
  • Fatigue
  • Poor memory
  • Difficulty concentrating
  • Joint pain
  • Mood swings
  • Increased inflammation

How to Spot the Right Omega 3 Supplement

Reputable brands often provide third-party testing results to guarantee purity and absence of contaminants. And you can always check for certifications, such as non-GMO and allergen-free labels, to confirm the integrity of what’s inside each capsule.

You can also look for supplements derived from sustainable sources, like algal oil for vegans, and ensure they are free from synthetic additives, fillers, or allergens. 

Selecting a Quality Omega-3 Supplement: Ensuring Purity and Potency

While doing my research there was something I learned about when finding a good omega-3 brand, and I'll put this very bluntly: prioritize options with a clean label that explicitly lists all ingredients.

  1. 1
    Consider where the source of Omega-3s is coming from: Opt for supplements derived from algal oil, especially if you follow a vegan lifestyle. Algal oil is a sustainable and direct source of DHA and EPA, eliminating the risk of ocean-borne contaminants often found in fish oil.
  2. 2
    DHA to EPA Ratio: Research suggests that a higher concentration of DHA relative to EPA is more beneficial for brain health. (1) Look for supplements that provide a 2:1 ratio of DHA to EPA to support cognitive functions effectively.
  3. 3
    Purity and Absence of Fillers: Ensure the supplement is free from synthetic additives, fillers, and common allergens. Reputable brands often provide third-party testing results to guarantee the product's purity and potency. This transparency helps confirm that the supplement contains the stated ingredients without unwanted substances.

By focusing on these criteria, you can select an omega-3 supplement that supports your health goals while aligning with your dietary preferences and ethical considerations

Best Omega 3s without Fish Oil for Vegans

If you want to stop the quest of which brand to search for, Performance Lab is your one stop shop.

Performance Lab Omega 3

Performance Lab Omega 3's has by far surpassed my experience than with other brands. And there were a few that came close, but what I really love about Performance Lab is that they are:

  • Sustainable and Vegan-Friendly Source: Unlike traditional fish oil, Performance Lab Omega-3 is derived from algal oil—a renewable and environmentally friendly source of omega-3s. This makes it an ethical choice for those who prioritize sustainability and animal welfare.
  • Clean and Allergen-Free Formula: Performance Lab is solid with its “clean label” philosophy, avoiding synthetic additives and common allergens. This supplement is free from contaminants like heavy metals and is non-GMO, ensuring a safe and pure product for everyone who takes them.
  • Offer Superior Absorption and Benefits: The natural 2:1 ratio of DHA to EPA in Performance Lab Omega-3 mirrors the ideal balance for optimal health benefits

Understanding DHA: The Brain's Vital Fatty Acid

When I was originally learning about Omega 3's this is something that fascinated me, so I wanted to make sure I put it in the article incase you had the same question.

What is the importance of DHA?

DHA, or docosahexaenoic acid, is a start among omega-3 fatty acids.

It makes up a significant chunk of the brain's gray matter, playing a critical role in building and maintaining the structure of your cell membranes, neurons, and synapses. (2)

Think of it as the foundation for encoding memories and keeping your cognitive functions sharp. And this foundation has a natural anti-inflammatory powerhouse.

By reducing the COX-2 enzyme, which is linked to neurodegenerative conditions, DHA helps protect your brain. (3) On top of that, it boosts brain-derived neurotrophic factor (BDNF), the key to neuroplasticity, learning, and memory.

For algae-sourced DHA, it is recommended 1,000 mg per day. (4)

Any unused portion of the Omega 3's you take will be stored in your fat cells and your system will dip into that storage as needed.

There is lab test called the Omega-3 Index which measures the ratio of Omega-3 to Omega-6 in your system. The closer you are to a 1:1 ratio is best. People who do not use Omega-3s on a regular basis typically come in at a ratio of 16 or 17:1 (5)

  • DHA is an omega-3 fatty acid essential for brain health, supporting memory, cognitive function, and neuroplasticity while reducing inflammation linked to neurodegenerative conditions. For optimal wellness, aim for 1,000 mg of algae-sourced DHA daily and maintain a balanced Omega-3 to Omega-6 ratio for overall health.
Performance Lab® Omega-3
The world's cleanest, greenest Omega-3 supplement. For optimal health and performance of the brain, eyes, heart and much more.
Full-spectrum Omega-3 Essential Fatty Acid formula with EPA+DHA.
Sourced directly from algal oil for unmatched purity and potency.
Delivered in world-first carrageenan-free NutriGels® softgel (from prebiotic fiber).
alt

Ease of Use and Daily Routine

Incorporating Performance Lab Omega-3 into your daily routine is simple.

The recommended dosage is three soft gels daily with meals. And for me, I do take the three gels a day.

There was a time when I was pregnant in my first trimester on in Fuerteventura and I ran out of my supplements.

Devastated, I found the next best thing I could take that was in the store near by and it had real fish oil in the prenatal. It was absolutely disgusting as my body started absorbing it in my system with fishy taste burps. Once I got my supplements back in the mail, I felt like myself again!

Nonetheless, while taking Omega 3's you need to keep in mind that this is a fat soluble supplement so you need to take it with a healthy oil or fat to ensure it is absorbed and used.

I like to take my Omega 3's after I make my morning smoothie or protein shake because I will either add avocado, or a dash MCT oil into my drink. 

How to Amplify your Omega 3 Fatty Acid Absorption in the Body

TIP:

  • Use MCT Oil, or extra virgin olive oil within your meal or shake (MCT) as it is a healthy fat with antioxidants that can help stabilize and protect the omega-3s during digestion.
  • Take Omega-3's with a meal containing other healthy fats like avocado or nuts can also enhance absorption. 

My Personal Story Why I take Omega 3's

I'm huge into holistic wellness.

So, taking an omega-3 supplement to support both my personal health and professional endeavors is important.

It offers a range of benefits that enhances my mind-body balance aiding in my cognitive clarity and memory enhancement provided by DHA helping me maintain focus and mental stamina as I balance multiple roles in my field.

Plus, the anti-inflammatory properties of omega-3s support my physical wellness, alleviating stiffness and promoting healthier joints for my Kundalini yoga and meditation practices.

What's more is knowing that Omega 3's offer my cardiovascular benefits, helping regulate blood pressure, improve heart health, and sustain my energy levels.

Now, these things like blood pressure and heart health is something that I don't recognize from day to day, but I can say it helps me feel at ease knowing I am helping my future self stay away from dr visits.

Benefits of Taking Omega 3s

Omega 3 fatty acids can provide your body with a whirl wind of benefits. Here are a few of my personal favorite reasons why I love to incorporate these gels into my day

  • Sustained Energy: With a balanced omega-3 intake you may experience improved energy levels and reduced fatigue, allowing yourself to show up fully to your routine.
  • Sharper Intuition: As an energy worker on a plant based lifestyle, enhanced cognitive function deepens my focus during meditation or energy work, allowing me to access that innate intelligence of the cosmos deeping the connection for myself or some one I am working with.
  • Resilience Against Stress: Omega-3s contribute to stress management so by supporting hormonal balance and calming the nervous system is key for anyone out there.
  • Radiant Skin and Hair: Omega-3s improve skin hydration and elasticity. I don't know about you, but I love looking radiant from this inside out
  • Preventative Health: I believe time is the best gift we can give some one, so if we can be proactive on wellness, taking omega-3s offer protection against chronic diseases, including neurodegenerative and cardiovascular conditions.

FINAL THOUGHTS

The world is your stage, the cool part is you get to decide what chapter you want to start fresh on, what page to turn, and if you are looking for a sustainable Omega 3 option, take the leap to start this new chapter.

Performance Lab Omega-3 stands out as a high-quality, vegan-friendly supplement that delivers on all fronts.

Its clean, sustainable formula supports everything from cognitive clarity to cardiovascular health, making it an ideal choice for anyone looking to enhance their wellness journey.

And whether you’re a seasoned energy worker, a wellness enthusiast, or simply seeking a reliable omega-3 supplement, this product has something for everyone - Even for my parents on verge of retirement! Just think of it as that you are investing in a healthier, more balanced future while staying true to your values of sustainability and ethical living.

References

(1) https://pmc.ncbi.nlm.nih.gov/articles/PMC8066148/

(2) https://www.sciencedirect.com/science/article/pii/S2161831322002964

(3) https://pmc.ncbi.nlm.nih.gov/articles/PMC3257695/

(4) https://pmc.ncbi.nlm.nih.gov/articles/PMC9892774/

(5) https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

About the author, Cass

Hi! My name is Cassandra, but feel free to call me Cass. I consider myself lucky because I got to marry my best friend, melt into motherhood, adore kitties, and journal every day all the while living a plant-based lifestyle.

I am here to talk about all my favorite niches that I eat, live, and breathe, passionately about between Reiki, Chakras, Meditation, Breathwork, Kundalini Yoga, Aromatherapy, and anything else in between through the lens of being a plant-based groovy bio-hacking energy worker finding the best and most effective ways to keep it natural.

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