8 Best Vegan Omega-3 Supplements (2023) For Your Health and The Planet’s
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Posted by
Stephanie Tzemis
✓ Medically Reviewed and Fact-Checked by Dr. Jesse Ropat, PharmD, RPh, B.Sc.
You probably already know you should be taking a fish oil or other omega-3 supplement.
It’s great for brain and heart health, and can also help fight inflammation, which is why it’s also popular for joint health and other conditions.
While fish oil has reigned king, vegan omega-3 options have an array of advantages.
What are Omega-3s?
Omega 3 fatty acids are a type of polyunsaturated fat found in plants and fish. Your body can’t make them on its own, so you need to get them from food or supplements. There are three main types: Docosahexaenoic acid (DHA), Eicosapentaenoic acid (EPA), and Alpha-Linoleic Acid (ALA).
The two usable forms of omega 3 are DHAs and EPAs. DHA is vital for your brain health, the structure of your skin, and your retina. EPA plays an important role in helping your body manage inflammation. ALA is a parent fatty acid for DHA and EPA meaning that your body can use ALA to create the other two.
Why a Vegan Omega 3?
Well, it could be because you’re vegan, which could be for a host of reasons that. If you’re vegan, you already know these reasons, so we’re not going to explain them to you.
But even if you’re not a vegan, there are a few compelling reasons to take a vegan omega 3.
Less Mercury
Fish oil supplements often come from fish high up in the food chain. This means they typically have higher levels of mercury and other dangerous heavy metals. In contrast, our top picks come from algae, which is very low on the marine food chain.
This means fewer heavy metals, and less mercury, limiting your exposing to toxins.
Better for The Environment
While there are fish oil products that use more sustainable practices than others, when it comes to helping the planet, generally plant-based options have the leg up. This is especially the case here as many of the top products on our list are certified for their sustainability.
No Fishy Aftertaste
Many fish oils are factory-farmed. which is why they often have a rancid smell and a horrible fishy aftertaste. Algae from high-quality sources, like the top picks on our list, are pure and clean, without the toxins or metals, and don’t come from mass fish farming.
In other words, algae “cuts out the middle fish,” and the result is that it’s better for everyone.
Spectrum of Polyunsaturated Fats
While the focus should rightfully be on omega-3s, there are other polyunsaturated fats like omega-6 and omega-9 fatty acids. Many vegan sources have a combination, so you can get a full-spectrum.
Best Vegan Omega 3 Supplements in 2023
With all of that said, here are the best vegan omega-3 supplements on the market.
*Note: We have affiliate links throughout this article, which means we receive a commission if you buy from any of our links. This supports our mission to bring complicated health and fitness info in an entertaining package. And it keeps us from putting up annoying things like banner ads. Those suck.
Most Digestible Vegan Omega-3: Performance Lab Omega 3
Most Sustainable Vegan Omega-3: Calgee Omega 3
Best Vegan Omega-3 For Athletes: Performance Lab Omega 3
1) Performance Lab Vegan Omega 3
Performance Lab Omega-3 Key Features
DHA Omega-3 Per Serving: 540mg
EHA Omega-3 Per Serving: 270mg
Omega-3 Source: Algal Oil (from life’s™OMEGA 60)
Servings Per Bottle: 30
Certifications: Vegetarian Society Vegan Approved, Clean Label Project Certified. Contains NO soy, egg, fish, shellfish, dairy, peanut or wheat. Non-GMO and non-irradiated. Free of gluten, synthetic additives, caffeine, artificial colors, and preservatives. No refrigeration required.
Performance Lab’s omega-3 is one of the cleanest, safest, most researched, and eco-friendly omega-3 supplements on the market today.
They source their omega-3s from natural algae that’s ultraclean and contain no mercury, heavy metals, PCBs, or toxic contaminants typically associated with fish oil.
They use a precise 2:1 ratio of DHA to EPA.
While typical omega-3 supplements contain only about 30% omega 3s, Performance Lab has 55% omega 3s, so you’re getting more of what you want.
Its algae source is also sustainably sourced and produced.
In addition to their top-of-the-line ingredients, a few more things further separate this product.
This omega 3 is banned-substance-tested, so it’s ideal for athletes. Performance Lab has created the NutriGels which are the world’s first vegan, carrageenan-free softgel capsule.
For the most effective, clean, and well-rounded vegan omega 3 supplement Performance Lab Omega, is our #1 pick.
2) Future Kind + Vegan Omega 3
Performance Lab Omega-3 Key Features
DHA Omega-3 Per Serving: 150mg
EHA Omega-3 Per Serving: 75mg
Omega-3 Source: Algal Oil
Servings Per Bottle: 60
Certifications: Carbon Neutral Shipping, Cruelty-Free, Aiding Animal Sanctuaries, made in an FDA-registered facility.
Future Kind is the first and only product in this ranking to have both omega 3 and 6 in its formulation. Each serving contains 275mg of Omega 3s and 20 mg of Omega 6s to complete the algal oil capsule.
Each serving is 1 softgel. However, the dose is on the lower end, so you may want to double up.
They also use a slight hint of citrus, so if you’re worried about the aftertaste, this one is for you.
3) Calgee Sustainable Vegan Omega 3 (Most Environmentally-Friendly)
Calgee Omega-3 Key Features:
DHA Omega-3 Per Serving: 300mg
EHA Omega-3 Per Serving: 150mg
Omega-3 Source: Algal Oil
Servings Per Bottle: 30
Certifications: 1% For the Planet Member, Climate-Neural Certified, Vegan.org Certified, Carrageenan-Free, Made in the USA in an FDA-approved facility.
When it comes to looking for a sustainable option, Calgee is a cut above the rest. They are Climate-Neutral Certified, Carrageenan-free, Vegan.org Certified, and a part of the 1% For the Planet Pledge. That means they donate 1% of all sales to nonprofits dedicated to helping us get to carbon neutral, save the oceans, and dozens of other environmental initiatives.
They also make their products in the USA in an FDA-approved facility. When it comes to quality, they’ve even checked off the box of their softgel, choosing to use tapioca.
4) Sports Research Vegan Omega 3 Softgels
Sports Research tops many rankings for plant-based omega 3 for good reason. In a 2 softgel dosage, you get 770mg of total omega 3s, which includes 420 mg DHA and 210 mg EPA; the 2:1 ratio.
This is a lower dose than Performance Lab, but they also cut no corners in their quality. Their omega-3 is also sourced from algae and their capsules are free from carrageenan in their capsules. They manufacture in the USA at a cGMP-certified facility sourcing only the top ingredients.
You also get a 90-day money-back guarantee, and at less $25 per bottle, you really can’t go wrong. If you’re looking for a high-quality algae-based omega 3, this Sports Research formulation is definitely one to consider.
5) Nordic Naturals Algae Omega
Nordic Naturals manufactures products that meet strict FOS-certified standards and strive to use eco-friendly practices to help further protect the environment.
Each serving provides you with 715 mg of total omega-3s using the popular 2:1 DHA to EPA ratio. They are non-GMO, hexane free and you can even access any certificate of analysis on their 3rd party purity testing for any product.
6) Ovega-3 Plant-Based Omega-3
Ovega-3 comes from algae as well and contains 500 mg of omega-3s per capsule.
Their product contains some impurities and subpar ingredients, like corn starch, a carrageenan capsule, and added colors. Nonetheless, it’s a solid option.
7) Freshfield Vegan Omega 3
Freshfield has taken a unique approach to their vegan omega-3 formulation with the combination of DHA and DPA. DPA is said to optimize the overall effects of omega-3 in the body making it more efficient at getting the heart and brain benefits from the formula.
This product is free from allergens, is non-GMO; an all-around solid choice to kickstart your omega 3 journey.
8) Nature’s Way NutraVege Omega-3 Plant Extra Strength Liquid
Nature’s Way is a tried-and-true supplement brand and has created a great alternative omega-3 liquid for anyone who struggles to take capsules.
This extra strength formula gives you 1000 mg of omega-3s all with a fruity orange cranberry flavor. It’s decent as a salad dressing and in smoothies.
How we ranked
Here are some key factors that contributed to products making it onto our ranking.
Third Party Testing
It was extremely important to us to find products that were traceable as well as guaranteed to be high quality. All the products on this list have guarantees of third-party testing to ensure you are at ease picking a top-of-the-line supplement to incorporate into your daily regime. Every product on our list is cGMP certified and third-party tested.
Quality, Purity, Sustainability
Products that are tested and purified to be free of toxins, impurities, and heavy metals obviously got a boost. Some products even took this further to make sure everything right down to their vegan capsule had only the purest, highest quality ingredients.
Sustainability often goes hand in hand with quality ingredients, so it’s unsurprising that Performance Lab Omega 3 also has one of the highest commitments to sustainably sourced algae.
Value per bottle
In this list we have chosen products that are worth the investment in spending your hard-earned dollars on. We wanted to be sure that if you were interested in making a financial commitment to better your internal health, you were getting not only quality but the best bang for your buck out of it.
This means we gave products that have a higher percentage of omega-3 content a boost. Remember, it’s not the amount of oil that matters, it’s the amount of omega-3s.
Effective dosing
Although there isn’t officially a recommended daily dosage of DHA and EPA, you want to get anywhere between 250-1,000 mg daily of combined DHA and EPA (5) to experience the benefits omegas have to offer. We made sure that all the products on this list have the mid to upper range so you can get the most value out of each serving.
Health Benefits of Omega-3 Fatty Acids
Decrease inflammation and pain.
Inflammation is our body’s natural response to infection or injury. Chronic inflammation generally causes a whole host of health problems. Studies have consistently shown the connection between higher omega-3 intake and a reduction in inflammation (1, 2).
In fact, many studies are showing the effectiveness of omega-3s on rheumatoid arthritis and osteoarthritis. One study found that compared to ibuprofen, omega-3s demonstrated an equal effect in reducing pain (3).
By reducing inflammation, omega-3 fats can support joint health, brain health, eye health, and more.
Improve heart health
Regular supplementation with omega-3s has been linked to the improvement of several cardiovascular risk factors. Regularly taking omega-3s can reduce triglycerides in the blood, lower blood pressure, and can help keep platelets in the blood from clumping together, avoiding the formation of a clot.
May help fight depression and anxiety
Depression has become one of the most prevalent global mental disorders. Interestingly, studies have indicated that people who supplement regularly with omega-3s are less likely to be depressed.
Even further, people who currently already suffer from depression see an improvement in their symptoms of depression and anxiety once they start taking omega-3s (4). However, these are corollary studies, and we need a lot more research on this.
Note, omega-3 fatty acid supplements are NOT treatments for depression at this time.
As we just learned, there are 3 forms of omega-3s, ALA, DHA, and EPA. Out of the three forms of omega 3, EPA seems to be the most effective at fighting depression and anxiety, and one study even showed that compared to an antidepressant drug, the EPA had equal therapeutic effects in major depressive disorders (5).
The point is clear: many of us can benefit from supplementing with omega 3s. In fact, even circles that insist on the futility of supplements admit that omega-3 supplements are on the shortlist of ones worth the investment.
FAQ
Can you get omega-3s through a vegan diet?
Yes, you can. The most abundant vegan omega-3 sources include…
- Flaxseed. You can get flaxseed oil supplements, but the algae supplements have better omega 3:omega 6 ratios, and generally are higher quality. Ground flaxseed is easy to throw in smoothies.
- Chia seed. One option is to plop a scoop of chia seeds into a smoothie to get your omega-3 fix.
- Hemp seeds. Another option for your smoothies.
- Seaweed.
- Algae oil. Algae snacks are the next big thing. You hear it here first.
- Walnuts.
- Brussel sprouts. Although, not as abundant as the other options.
However, just like non-vegans, most people do not get enough in their diet, which is where a supplement can come in. Luckily fatty fish are just one of many sources of omega-3 fats.
Are algae omega-3 supplements the best option for vegans?
On our list, we mostly included algae-based options. Generally, it’s a high-quality source, and these products reflect that. You can also get a flaxseed omega-3 supplement, which has more omega-6 fatty acids. Most people already get plenty of omega-6 fatty acids in their diet, which is why the main focus should be on supplementing with omega-3s.
Are vegan omega-3 supplements only for vegetarians or vegans?
No, absolutely not. Omega-3s, in any capacity, are good for almost everyone. While vegetarians and vegans may have a harder time getting omega-3s from their diet alone, everyone can benefit from supplementation.
If you aren’t a fan of fish or want to avoid the fish burps that can follow many of the non-vegan fish oil alternatives, looking into a vegan option is something to consider.
Does the ratio of omega-3s matter?
YES. The biggest mistake people make when buying an omega 3 supplement is they look at the amount of total oil, rather than the amount of actual omega 3s. That’s why Performance Lab Omega 3 tops our list. You get a higher percentage of omega-3s per serving.
Should I refrigerate vegan omega-3 supplements?
Some products specify that it’s not necessary. With that said, there’s no downside to storing it in the fridge if that’s convenient and easy for you.
Is vegan omega-3 as effective as fish oil?
Yes. What matters is the dose of omega-3 fatty acids and how well it’s absorbed. Look at the dose and overall quality, whether vegan or not, to determine the potency of your omega 3 supplement.
What are the side effects of plant-based omega-3?
Compared to fish oil, there seem to be fewer side effects. For example, you’re less likey to get the fishy aftertaste. However, like fish oil supplements, you can take too much. Too much omega 3s can increase your risk of bleeding as well as affect your immune response. Always follow the recommended instructions on the supplement.
How long does it take to see results?
This can vary depending on what your levels and needs are. Some experience noticeable changes to their mood between 6-8 weeks of taking the supplement consistently, but it may take up to 6 months to fully see benefits in all aspects of health.
It’s best to speak with your healthcare practitioner and do some blood work before and after supplementation to get accurate dosing needs and track if your body’s omega levels are changing appropriately.
What other supplements should I take if I’m on a plant-based diet?
Vegan diets are especially prone to vitamin b12 deficiencies. While there are plant-based sources of the vitamin, if you’re vegan you can also look into a vitamin b12 supplement.
You’ll also need to watch your protein intake. Vegans may benefit from a quality BCAA supplement.
What are the omega-3 fats?
The omega-3 fatty acids, with regards to human consumption, include…
DHA -Docosahexaenoic acid
EPA – Eicosapentaenoic acid
ALA – Alpha-linolenic acid
Most omega-3 supplements center on the first two, since they’re more common and have more research behind them. ALA fats are still very healthy, and are abundant in nuts like walnuts. They’re called “essential fatty acids” because our bodies don’t produce them. This means, we need to get them from our diet.
More on Omega Fatty Acids
While omega-3s are the most talked about type of polyunsaturated fat, in some cases, it also makes sense to supplement with other types. For a vegan omega-6 option, you can check out our article on the best evening primrose oil supplements.
