One of the hardest dietary supplements to tackle is Omega 3. Most often derived from animal sources like fish oil, and krill oil, getting quality omegas can be daunting for vegans. But you don't have to go without.
You see, omega 3 fatty acids are polyunstaturated fats or “healthy fats” that are essential for the healthy function of the heart, brain, and other parts of the body. They’re found in the support structure of cells in the body; however, your body cannot make them.
This is why you have to get these essential nutrients from foods or supplements.
Supplements made from fish oil have long been the primary source of omega-3s, but they are not an option for those who follow a vegan or plant-based diet.
The good news is, there are vegan supplements that contain the same types of omega-3 fatty acids, including alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).
So, should you stick with fish oil or make the switch to vegan omega-3?
We'll go over vegan omega 3 vs fish oil and help you choose the best omega 3 supplement at the same time in this article.
Key Takeaways
The Basics of Omega-3: Why It Matters
Omega 3 is a vital nutrient that assists in the normal function of several organs in the body, such as the heart, brain and eyes.
Omega 3 rich foods include fish and other seafood, soybeans, nuts and seeds. But as vegans, we don't eat fish.
Omega-3s make up the membranes that surround each cell in the body. high levels of DHA, in fact, are found in the retina, brain and sperm cells.
Omega-3s also offer calories that give your body energy. It also plays a key role in immune and endocrine system function.
There are three main types of omega-3s: ALA found in plant oils, EPA, and DHA predominantly found in marine oils such as cod liver oil.
- 1ALA: Alpha-linolenic acid is a form of omega-3 fatty acid that is a precursor to EPA. The body physiologically converts alpha-linolenic acid into EPA and DHA. Alpha-linolenic acid is mainly found in plant based foods such as in flaxseed, canola, soy, perilla and walnut oils. Smaller amounts of ALA can be found in kiwi, spinach, watercress and grass-fed beef. The adequate intake level for ALA is 1.6 grams for men and 1.1 grams for women.
- 2EPA: Eicosapentaenoic acid (EPA) is another type of omega-3 fatty acid, which is usually found in cold-water fatty fish like salmon, mackerel, blue fish, as well as fish oil supplements. Research has shown that EPA is associated with the prevention of coronary heart disease, and is beneficial in managing high triglycerides, high blood pressure and inflammation. The recommended daily amount for both EPA and DHA is 250mg per day.
- 3DHA: Docosahexaenoic acid (DHA) is an omega-3 fatty acid that, along with EPA, is also found in cold-water fatty fish. DHA is an essential nutrient that infants need for the normal development of their brain, eyes and nervous system. It is found in breast milk and is frequently used to fortify infant formula. DHA is linked to reducing the symptoms of depression and lowered risk of developing heart disease. The body makes trace amounts of DHA so we need to get enough from foods or supplements.
While fish oil supplementation offers EPA and DHA directly, vegan omega-3 relies on ALA, which your body converts into these active forms though at a lower efficiency.
How Omega 3 Fatty Acids Are Extracted for Fish Oil Supplements
The journey of omega-3 from fish oil begins in the aquatic environment, where fish consume microalgae rich in these essential fats or prey on other fish that have accumulated omega-3 in their tissues.
As fish oil is extracted and refined for consumption, oily fish extract retains not only omega-3 but also other compounds such as astaxanthin, a potent antioxidant.
Three main steps are involved to extract omega-3 fatty acids from fish:
- 1The first one is the processing of raw material. Once caught, the fish are cooked and pressed to extract a water-oil mixture, which is then separated from the protein by filtration.
- 2The next stage is extraction from the processed raw material;
- 3and lastly, the refinement of the extracted oil at industrial sites.
There are five types of extraction methods: wet pressing and the utilization of conventional solvents, both traditional methods; as well as super-critical fluids, fish silage, and molecular distillation, which are newer technologies.
Key Differences in Omega 3 and Fish Oil
One of the salient differences between vegan omega-3 and fish oil lies in their lipid structure:
ALA, DHA and EPA differ in chemistry in terms of number of carbon atoms, double bonds as well as the location of these double bonds. ALA has 18 carbon atoms, while EPA has 20 and DHA 22 carbon atoms.
These fatty acids are also considered as polyunsaturated fatty acids as they have two or more double bonds.
Environmental Impact of Omega 3
Fish oil production has several environmental impacts as it relies on harvesting fish stocks which can negatively affect marine ecosystems and biodiversity.
Reliance on catching fish for the extraction of fish oil can lead to overfishing. The demand for fish oil has outpaced the renewable rate at which fish populations can be replenished.
Fish oil production is energy-intensive, contributing to global warming. Power usage during fish oil production was especially high during the the drying steps of the process, followed by evaporation, pressing and cooking.
Fuel usage during these steps had the most impact on climate change.
In a study, fish oil was also found to be a major contributor of fish waste and it contributes the most in terms of carbon emissions. The cleaning and maintenance phases of the life cycle of fish oil production particularly led to terrestrial ecotoxicity and marine eutrophication.
This explains why researchers are looking at alternative sources of omega-3s like microalgae and genetically modified plants as a viable solution to reduce the ecological impact of fish oil proudction.
Algae oil has shown a lot of promise with respect to global warming, terrestrial acidification, marine eurtrophication and land use. Based on an evaluation of its life cycle, algae oil showed lower ecosystem damage and climate impact than fish oil.
This only goes to show that vegan omega-3s are more sustainable than fish oil.
Absorption and Efficiency: Does It Matter?
The bioavailability of omega-3 is critical for gauging its effectiveness.
Vegan omega-3, often derived from fats in seeds and nuts, may require more complex conversion processes within the body to yield the same beneficial compounds that fish oil provides directly.
Factors Influencing Omega-3 Absorption in the Body
There are a number of factors that can influence the absorption rate of omega-3 fatty acids in the body. These include the form of omega-3, a person’s diet and metabolism, as well as digestion.
According to the National Institutes of Health, omega-3s in the form of re-esterified triglycerides, natural triglycerides, and free fatty acids have a higher bioavailability than ethyl esters.
Omega-3s in the form of phospholipids, such as those found in krill oil, are meanwhile found to have a higher bioavailability than omega-3s found in fish oil.
Plant-based sources of omega-3s, such as algal oil, offer around 100 to 300 milligrams of DHA, and contain some degree of EPA as well. These supplements have omega-3s, usually in the triglyceride form. A small study has shown that bioavailability of DHA from algal oil is equivalent to that of cooked salmon.
Evidence suggests that omega-3 fatty acids are absorbed more effectively when taken with a meal that contains dietary fat. A diet with a sufficient amount of lipid content or fats can boost the bioavailability of omega-3s by up to three times!
Individual differences in metabolism also play a role.
Omega-3 supplement formulations differ, so it is important to review the product labels to learn more about the types and amounts of omega-3s contained in these products. You can refer to the Dietary Supplement Label Database of the National Institutes of Health to check the label information of omega-3 supplements on the market.
The Health Benefits of Omega-3: Vegan and Fish-Based
Omega-3 fatty acids, essential polyunsaturated fats found in both plant-based and animal sources, are used for their wide-ranging health benefits.
Cardiovascular Health
Omega-3 fatty acids support coronary heart health by reducing the risk of cardiovascular disease. They work by reducing the levels of triglycerides in your blood, which in turn reduces your cardiovascular risk of conditions such as atherosclerosis.
Atherosclerosis is a huge risk factor leading to heart disease and stroke.
Apart from this, omega-3 fatty acids also help raise the level of HDL (high-density lipoprotein) or good cholesterol in the blood. HDL is made of proteins and fats that carry cholesterol and fats back to the liver where it is removed from the body.
Omega-3s also lower high blood pressure.
Cognitive Function and Brain Development
Research has shown that omega-3 fatty acids, particularly DHA found in both vegan and fish oil sources, are critical for brain health, contributing to neurological development.
A study done on older populations has shown that omega-3s, specifically EPA and DHA, can preserve brain health and improve cognitive brain function even in middle age. The presence of omega-3s in blood cells was associated with better brain structure and cognitive function among the study’s volunteers who were in their 40s and 50s.
There’s evidence that omega-3s protect the brain from aging and neurological deterioration.
The study, which was published in Neurology, found that higher omega-3 concentrations in the blood was associated with larger hippocampal volumes. The hippocampus, a brain structure, plays a key role in learning and memory.
Another study has proven that long-term supplementation of omega-3s are beneficial in reducing one’s risk of dementia or cognitive decline. The risk of dementia among people consuming an increased level of omega-3s, either by diet or by supplementation, was found to be 20% lower.
Mental Health
According to the World Health Organization, depression is a common mental disorder that affects 5% of the global adult population. Approximately 280 million people worldwide suffer from depression. It involves feelings of low mood, and loss of interest or pleasure in activities for extended periods.
Anxiety is another common mental disorder that affects 1 in 4 people or 4% of the global population. It is characterized by feelings of fear or worry that is both intense and excessive.
Based on recent studies, people who consume omega-3s on a regular basis are at a decreased risk for depression. Omega-3 supplementation has also shown promise in improving symptoms among those suffering from depression and anxiety.
Among the three types of omega-3 fatty acid, EPA has been the most beneficial in managing depression symptoms.
Inflammation
Omega-3 fatty acids, with their potent anti-inflammatory capabilities, play a crucial role in managing and reducing chronic inflammation, a factor associated with an array of health issues.
Omega-3 fatty acids have been studied extensively and numerous studies suggest that Omega-3s have an influence on the body’s inflammatory response. They work by influencing leucocyte chemotaxis, the process by which leucocytes or white blood cells move towards sites of inflammatory activity.
Animal experiments and clinical studies have also pointed to results that omega-3 fatty acids have anti-inflammatory properties an are therefore potentially useful in managing inflammatory and automimmune diseases.
Clinical trials evaluating the benefits of taking fish oil supplements have also revealed that fish oil had significant benefits in lowering disease activity and the use of anti-inflammatory drugs in those with chronic inflammatory diseases.
Fish oil has shown benefits in autoimmune diseases including rheumatoid arthritis, Chron’s disease, prostate cancer, ulcerative colitis, psoriasis, lupus erythematosus, multiple sclerosis and migraine headaches.
Moreover, research points to the synergy between the antioxidants in lemon and the omega-3 from sources like fish oil or algae, which together support the body's inflammatory response.
The importance of managing inflammation is not only pivotal for maternal health but may also influence conditions on the autism spectrum according to emerging data from health databases.
Eye Health
Omega-3 fatty acids are crucial for maintaining eye health. They make up the structure of the cell membranes of the eyes and support normal vision. Their anti-inflammatory properties help relieve the symptoms of dry eye and are linked with a lower risk of age related macular degeneration and glaucoma.
What Are the Symptoms of Omega-3 Deficiency?
There are scarce resources as to what makes a person omega-3 deficient. Few studies have been conducted on the subject, and currently there’s no standard test to determine whether a deficiency is present.
More research is needed at the moment to gain a better understanding on the signs and symptoms of omega-3 deficiency. However, there are a few ways to identify a deficiency in omega-3 levels.
If you are suffering from any of these symptoms, these may point to an omega-3 deficiency:
Additionally, you may want to request your healthcare provider to analyze levels of omega-3 in your blood through a blood test.
Safety and Side Effects of Omega-3 Supplements
Omega-3 supplements are well-tolerated and their side effects are usually mild. These side-effects include unpleasant taste, headache, gastrointestinal symptoms such as diarrhea, nausea and heartburn, bad-smelling sweat and bad breath.
People who are taking blood clotting medications should consult their doctors first before taking omega-3 supplements as these may interact with their medications.
Cost Comparison of Taking Fish Oil Supplements vs Omega 3
Vegan omega-3 supplements are often slightly more expensive, primarily due to the advanced extraction processes required for algae or plant-based oils.
These processes ensure a clean, sustainable, and high-quality product, free from the contaminants like mercury or heavy metals that can sometimes be present in fish oil.
While fish oil may be cheaper because it comes from an established industry with mass production, this lower cost comes with significant hidden expenses—namely, the environmental toll of industrial fishing.
Overfishing, bycatch, and the depletion of marine ecosystems all contribute to a steep ecological price. By opting for vegan omega-3, you're investing in both your health and a more sustainable future for our oceans.
Choosing the Best Vegan Omega 3 Supplement
If you’re looking to improve your health without compromising your values, vegan omega-3 is a win-win. Algae-based options deliver the same DHA and EPA benefits as fish oil, minus the ethical and environmental baggage.
For me personally, I have been using Performance Lab Omega 3 and find that it is a much more cleaner, and sustainable way to get my Omega-3's without pollutants like mercury because it is derived directly from non GMO-algae.
Performance Lab is a B-Corp certified, eco-friendly and sustainable brand that I can truly put my faith in trusting knowing I am getting the best heart and brain benefits while protecting marine ecosystems from overfishing.
Plus, I know I'll never get this gross tasting fish burps.
Frequently Asked Questions
Vegan omega-3 supplements and food sources contain ALA, which offers notable heart health benefits.
ALA has been proven to lower blood triglyceride levels, which reduces one’s risk of cardiovascular disease. It also exhibits anti-inflammatory properties which supports the health of arteries.
Vegan omega-3 sources also contain long-chain omega-3 fatty acids EPA and DHA which have shown effectiveness in reducing serum triglycerides.
Vegans can obtain omega-3 fatty acids from a wide variety of plant foods. Walnuts, flaxseeds, chia seeds, hemp seeds, canola oil, edamame, soy, seaweed, algae, beans, and spinach are good sources of omega-3 fatty acids.
Vegans can also take omega-3 supplements, which are usually made from microalgae, to meet their own dietary guidelines for intake of this nutrient or for specific health concerns.
Vegan omega-3 supplements can really pack in the punch in terms of ALA, DHA, and EPA content. So yes, they are effective and as good as fish oil supplements.
In terms of concentration, vegan omega 3 supplements are more concentrated than fish oil because they contain microalgae, which is the original source of marine-sourced omega 3 fatty acids.
They also offer the same health benefits as fish oil, which include anti-inflammatory properties, and heart disease prevention.
Taking omega-3 fatty acid supplements is not a quick fix and it can take weeks to begin showing notable effects.
Levels of omega-3’s can build up in the tissues over time, but it can take 6 weeks to six months for you to see a significant difference in terms of mood, pain or other symptoms.
FINAL THOUGHTS
Something that I can stand behind is saying that wellness doesn’t have to come at the planet’s expense. So, whether you’re protecting your heart, boosting your brainpower, or looking out for future generations, vegan omega-3 is a powerful way to align your health with your values (or new values!)
Are you ready to swap fish oil for a plant-based powerhouse? Your body—and the planet—will thank you. Let me know what you favorite brand of Omega 3 is or how it impacts your life below!
