How To Get Your Omega 3 as a Vegan

Why Should You Take Omegas

You’ve probably heard of what they are and that they supposedly come from fish. Hence “fish oil”. However, do you know why they are so important and so different from any other type of fat? It’s because unlike most fats, which your body can make from other fats or from raw materials, your body can’t make Omega-3 fatty acids on its own. The only way to get them is to eat them. Food really is medicine!

They’re involved in the formation of cell membranes throughout your body, and serve a lot of other important functions too. Such are thyroid function, inflammatory response, Gut and immune health, blood clotting, heart health, mood, eye health and that’s to say the least. You may due your own due diligence.


The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is an essential fatty acid, meaning that your body can’t make it, so you must get it from the foods and beverages you consume. Your body can convert some ALA into EPA and then to DHA, but only in very small amounts. Therefore, getting EPA and DHA from foods (and dietary supplements if you take them) is the only practical way to increase levels of these omega-3 fatty acids in your body.


Omega + Skin

  1. Omega-3 fatty acids are powerful anti-inflammatories. Research suggests that the fats protect skin cells against sun-induced inflammation and help control how the body responds to UV rays, thereby mitigating damage. Several studies have shown that unprotected skin doesn’t burn as quickly in people who take omega supplements. ( remember that applying sunscreen is still important despite taking supplements.) Omega-3 fatty acids may also fortify cell membranes, allowing them to protect other parts of the cell against harmful free radicals.
  2. When pollution, stress and an unhealthy diet trigger inflammation, your skin’s collagen suffers, making it harder for skin to bounce back when you make facial expressions. This, in turn, can lead to wrinkles around the eyes and mouth and on the forehead. Eating more foods packed with omega-3 fatty acids, like chia seeds, spinach and kidney beans, and other inflammation-fighting foods, helps support your skin’s structure, reducing the appearance of fine lines.
  3. Omega-3s are a crucial part of your skin’s lipid (fat) content and help bolster its barrier function, which, when working properly, acts like a seal that keeps moisture in and irritants out. When skin is compromised, though, moisture escapes, causing skin to become dry, rough and more prone to irritation. Increasing your omega-3 intake helps strengthen that seal. 

Fish + Algae Who Carries the Omega?

Although fish carry the omega they do not necessarily create it themselves. Therefore, eating fish is not essential for getting your omega-3s. In fact, fish actually acquire their omega-3 from algae. Fish don’t create omega-3 naturally. Instead, they store the nutrient in their tissues from consuming algae.


Here’s why algae is the best choice for getting omega-3 DHA + EPA over fish & krill oil:
  • Algae contain the same DHA and EPA that fish does
  • Algae are the original source of omega-3 DHA and EPA
  • Algae don’t contain heavy metals or toxins that fish have from pollutants
  • Algae are a more environmentally friendly choice
  • Eating algae doesn’t wreck the ocean’s ecosystem because it can be harvested from ponds
  • Fish isn’t as heart-healthy as some studies suggest
  • More doctors are recommending algae over fish for essential omega-3 fatty acids
  • Algae contain other nutrients besides omega-3 that support vision, brain, and joint health


Include good sources of ALA in your daily diet, such as chia seeds, ground linseed, hemp seeds and walnuts.

To meet the ALA recommendations of the Food and Agriculture Organization of the United Nations (FAO) and the European Food Safety Authority (EFSA), you would need to eat about a tablespoon of chia seeds or ground linseed, two tablespoons of hemp seeds or six walnut halves daily.

Getting the right balance between omega-3 and omega-6 fats is important. Your body can make ALA into other omega-3 fats, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)

The Conclusion

The vegan path as a narrow road and those on it are brave to steer in the direction that is uncommon to our world/era. The community has grown so much from it’s beginning this attests to the truth that having a plant based diet promotes a healthier life. However, let’s be kind and remember to each their own.

Best Omega Supplements

The Conclusion

Aside from getting the omegas straight from the source and not the middle man… You avoid the risks of mercury that fish contain. Having a variety of plant foods is more nutritional in value content as opposed to just eating fish for its omega and protein. The variety of plant foods can offer a variety of  nutrition. Variety is the spice of life!

Enjoy lo-fi tropical music.