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Omega-3 for Vegans: List of Top Plant-Based Sources

Omega-3 for Vegans

Omega 3 fatty acids influences several vital body functions, from heart health to cognitive function. While commonly associated with fish-derived sources, people following a vegan diet can still get the full benefits of this fatty acid without compromising on their dietary choices by sticking to plant-based omega 3-rich sources. Let's dive into the best sources of vegan omega 3.

What Are Omega 3 Fatty Acids?

Omega 3 fatty acids, namely alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), form a class of essential polyunsaturated fats that the body cannot produce on its own. 

ALA primarily exists in plant-based omega 3 sources like flaxseed, soybean, and canola. On the other hand, DHA is prevalent in fish and seafood. Although the body can convert the vegan omega 3 fatty acid, ALA to DHA, the conversion rate is minimal and inefficient.

Main Sources Of Omega 3

Fatty fish like salmon, mackerel, and sardines are renowned for being rich sources of DHA an essential omega 3 fatty acid crucial for overall health. However, for individuals embracing a vegan or vegetarian lifestyle, obtaining these vital fatty acids from natural sources presents a challenge, thus making it necessary to explore plant-based alternatives.

Here's where algae-based omega 3 comes in; a sustainable and plant-friendly solution derived directly from marine algae. Algae serves as the primary producer of plant-based omega 3, offering a promising avenue for those seeking plant-powered nutrition.

The Health Benefits Of Omega 3

Incorporating omega 3-rich sources or supplements into your diet has several health benefits and empowers various body systems for improved functionality and vitality. Here are some of the benefits.

Strengthens Your Heart

Omega 3s, notably present in algae-based supplements, actively promote cardiovascular health by reducing triglycerides, maintaining blood vessel health, and regulating blood pressure. This support significantly lowers the risks associated with heart ailments, including heart disease, heart attacks, and strokes.

Boosts Your Brain Power

DHA, an integral component of omega 3s available in algae-based omega 3 supplements is essential for brain development in infants and sustains cognitive function in adults. Its concentrated presence in the brain directly contributes to improved brain health and functionality.

Fights Off Inflammation

The potent anti-inflammatory properties of omega 3s, found in algae omega 3 supplements and DHA supplements effectively manages chronic inflammation. It is known to offer significant relief to various conditions such as arthritis, autoimmune disorders, and metabolic ailments.

Supports Your Immune System

Omega 3 fatty acids fortify the immune system by enhancing immune cell activity and regulating immune responses. This balanced immunity aids in combating infections, viruses, and pathogens effectively.

Improves Your Eye Health

DHA, crucially concentrated in the retina, supports optimal eye health and visual development. Algae-based omega 3 fatty acids and DHA supplements safeguard against age-related eye issues, ensuring optimal eye function.

Serves As Baby's First Superfood

During pregnancy, plant-based omega 3, especially DHA, play a pivotal role in supporting foetal brain and nervous system development. Adequate intake of omega 3 is associated with decreased premature birth risks and improved developmental outcomes in infants.

Boosts Your Mood

Algae-based omega 3s show promise in alleviating symptoms of depression, anxiety, and mood disorders. Their impact on neurotransmitter function and brain inflammation regulation positively influence mood.

Improves The Appearance Of Your Skin

Omega 3s, particularly in vegan sources, contribute to supple, radiant skin by maintaining skin integrity, moisture retention, and elasticity. Their antioxidant properties potentially reduce oxidative stress and signs of aging.

Improves Joint and Bone Health

Omega 3 fatty acids aid in reducing joint pain and stiffness related to conditions like rheumatoid arthritis. Additionally, they support bone density, potentially aiding in the prevention of osteoporosis.

Plant-Based Omega 3 Sources

Contrary to common misconceptions, individuals following a plant-based diet have various sources of vegan omega 3 available. Here's a list of rich Omega 3 sources that you might consume already and if you don't, start now and include them in your diet

Brussel Sprouts

Packed with vegan omega 3 fatty acids, these mighty greens support your heart and brain health. Whether you chop them up for a salad or roast them for a crispy snack, they contribute to your vegan omega 3 intake, promoting a healthy lifestyle.


These tiny seeds with enormous benefits are loaded with vegan omega 3 fatty acids and are your go-to for fighting inflammation and maintaining a healthy heart. They aid in lowering blood pressure, reducing inflammation in the body, and supporting overall heart health.

Chia Seeds

Chia seeds are a fantastic source of vegan omega 3 and go a long way in keeping your heart in check. They also help elevate EPA levels in your bloodstream and have been linked to lowering blood sugar levels.

Echium Seed Oil

Echium seed oil might be lesser-known, but it's a powerhouse when it comes to vegan omega 3s. Incorporating echium seed oil into your diet provides a convenient and efficient way to support your plant-based omega 3 intake.


Walnuts are a powerful brain food and a delicious way to support your heart health with vegan omega 3. Munch on a handful of walnuts to enhance your vegan omega 3 intake and improve your cardiovascular wellness and overall well-being.

Edamame Beans

Edamame beans are loaded with protein and vegan omega 3 and offer a double punch by providing both protein for muscle health and vegan omega 3 for heart and brain support. 

Kidney Beans

Kidney beans may not be the highest in vegan omega 3s, but they're a fantastic source of essential nutrients. Packed with fibre, protein, iron, and other vitamins and minerals, kidney beans contribute to overall health and complement a vegan omega 3-rich diet.

Canola Oil

Canola oil is high in vegan omega 3s and packed with beneficial vitamins like E and K. Using canola oil in your cooking not only adds flavour but also boosts your vegan omega 3 intake.

Find It Hard To Incorporate Omega 3 Into Your Diet?

Consider omega 3 algae oil supplements. Omega 3 algae oil is a type of oil derived from marine algae. These tiny aquatic plants naturally produce DHA (docosahexaenoic acid), an essential omega 3 fatty acid primarily found in fish. This makes omega 3 algae oil supplements a premium option for obtaining this nutrient, especially for vegans.

Prowise Omega 3 Algae Oil serves as the perfect ally for your heart, brain, and overall wellness. It is enriched with the power of Vitamin E to enhance the bioavailability of DHA and maximize it's effect. Carefully formulated to steer clear of gluten, fillers, preservatives, and GMOs, this omega 3 algae oil supplement embodies purity and natural goodness for your health.

Prowise Vegan Omega 3

The Takeaway?

Embracing a vegetarian lifestyle doesn't mean compromising on essential vegan omega 3 fatty acids. Abundant vegetarian sources of omega 3 offer an array of options to support heart, brain, and overall health.

Nevertheless, if balancing dietary needs proves challenging, quality supplements serve as a convenient alternative to bridge nutritional gaps. With Prowise Omega 3 Algae Oil supplements, you can make the conscientious choice to maintain optimal health while adhering to a plant-based lifestyle.

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