Vegan Alternatives to Fish Oil Supplements

If you’ve ever taken a deep dive into the pool of information on how to stay healthy, you’ve likely come across data on fish oil and omega-3 fatty acids. We know that there are multiple ways this compound helps to improve our health, including lowering the risk of:

• Heart disease – fatty acids are known to raise good cholesterol, lower triglycerides, manage blood pressure, and even reduce the risk of plaque within your arteries and abnormal arrhythmias (both of which can cause heart attacks).
• Eye disease – our eyes rely on fatty acids, and fatty acids have been found to reduce people’s risk of certain eye diseases like age-related macular degeneration (AMD).
• Inflammation – Chronic inflammation is a huge factor in numerous serious diseases and conditions like diabetes, gastrointestinal disease, heart disease, arthritis, and many more. Omega-3 fatty acids are an easily accessible, safe method of fighting those diseases by treating the underlying inflammation.
• Skin disease – fatty acids have been shown to aid in the treatment of certain skin conditions like psoriasis and eczema because the compound is vital in the protection and healing of our skin.

And these are just a few of the ways in which the compounds of fish oil can aid in our overall health. There have also been studies that support the idea that they help aid in mental activity and brain health, reduce symptoms of depression, reduce the risk of infantile asthma and allergies, and much more!

But while fish oil supplements are one of the most common ways to increase our omega-3 intake, it is not the only solution. For those looking for vegan alternatives to fish oil supplements, there are safe and effective alternative sources of omega-3 fatty acids available that do not sacrifice any of the benefits of fish oil itself.

What Can I Take Instead of Fish Oil?

First, let’s examine exactly what it is about fish oil that benefits us. They’re a rich source of what is known as “long-chain fatty acids,” particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are the components of the supplement that actually improve our health. Until recently, it was commonly believed that these components were derived directly from fish, but in fact, EPA and DHA come more specifically from the seaweed, algae, and other marine plants that the oily fish eat.

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Seaweed and Algae

That being said, it may come as no surprise that an excellent source of omega-3 (or, specifically, both EPA and DHA) is algal oil, which is a supplement derived from ocean algae. Omega-3 in marine plants are an organic, natural way to improve your fatty acid levels, essentially cutting out the “middle man” by skipping the fish altogether. Not to mention, what makes seaweed and algae such a perfect alternative to fish oil is the fact that they’re among the only natural alternatives that contain both types of long-chain fatty acids named above.

So, for those simply looking to increase their omega-3s, specifically, algal oil may be the way to go. Naturally, still speak with your doctor before actually making any decisions about what supplements are going to best suit your needs.

Omega-6 Fatty Acids

Now, omega-3s are not the only type of fatty acid that would be safe for vegans and vegetarians to take as a supplement, and there are a number of other plant-based alternatives beyond seaweed and algae. For example, several common seeds and nuts are high in omega-6s, which contain Alpha-linolenic acid (ALA), the third type of fatty acid beneficial to our health. It’s important to note that omega-6 fatty acids do have inflammatory properties, so it’s typically best to use a product that balances both omega-3 and omega-6 in the same supplement if you’re wanting to take omega-6 as well.

Flax Seeds

Flax seeds are particularly high in omega-6s, weighing in at about 6g of ALA per Tbsp. These are an ideal way to get your omega-6s, as they have a number of other health benefits, including:

• Being high in:
• Protein
• Fiber
• Manganese
• Magnesium
• Reducing blood pressure
• Improving heart health

Additionally, flax seeds are very easy to incorporate into any diet, either by natural means or through organic supplements.

Chia Seeds

Chia seeds are also a fairly simple way to introduce more ALA omega-3 fatty acids into your diet. You can gain around 5g of ALA per every ounce, and they’re also high in fiber and protein. Add them to your cereal, salads, smoothies, or yogurt as an easy and healthy addition to meals, or look into omega supplements that use chia seeds.

Hemp Seeds

Hemp seeds have a slightly lower concentration of ALA than other seeds at around 2.6g per 3 Tbsp, but they’re a wonderful option thanks to their benefits to heart health, gastrointestinal health and digestion, and skin health.

Soybean Oil

Finally, soybean oil is a very popular option for ALA, because although they have a comparatively low concentration (~0.9g per Tbsp), it’s very easy to switch to cooking with soybean oil as opposed to other, less nutritious oils. In addition to ALA, this oil is also rich in:

• Folate
• Magnesium
• Potassium
• Riboflavin
• Vitamin K

Why Would I Want a Supplement with Both Omega-6 and Omega-3?

You may be thinking to yourself, “Wouldn’t it be counter-intuitive to take an inflammatory supplement if one of your goals is to reduce inflammation?” It’s a rational line of thought to point out, but omega-6 can still be worth taking when balanced in omega-3 supplements because our livers process ALA so that it can be converted to EPA, then again to DHA. However, the rate of conversion is as low as 15%, which is why an unequal balance of omega-3 is needed in order to fully take advantage of the supplement’s healthy qualities. Plenty of supplements will contain both forms of omega fatty acids, so it’s good to look closely before making a decision.

ALA, EPA, and DHA are all necessary omegas for healthy hearts, skin, eyes, brains, and bodies in general, so don’t be afraid to have a conversation with your doctor about what ratio might be best for your individual condition. Depending on your current natural levels, your doctor may decide that you only need omega-3s or a very small amount of omega-6s to balance you out.

How Do I Get Started?

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As with any other supplement you’d like to introduce to your diet, always seek the medical advice of your primary care physician first before incorporating vegan alternatives to fish oil supplements. It’s important to know what your current levels are before making any sudden changes to your diet, even if the supplement you’re interested in has primarily positive effects. This way, if you’re cleared to start taking an algal oil supplement or other omega-3 and omega-6 fatty acid supplement, you can monitor your improvement as time goes on.

Once you’ve seen your physician, you can discuss whether it would be more effective for you to increase your omega intake through diet alone, diet and supplements, or only a supplement. Omega-3 supplements are an exceptionally quick, easy, and highly effective way to get the ball rolling toward reduced inflammation and improved health all around, and there are more than enough safe and organic vegan options available nowadays to get you started!

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.