Omega-3: simple ways to get enough on a plant-based diet

Omega-3 fatty acids are essential for heart health, brain function, and reducing inflammation in the body. They also play a key role in maintaining healthy eyes and supporting the immune system. 

There are three main types of omega-3s, usually known by their initials: ALA, EPA, and DHA. ALA is found in plant-based foods like seeds and nuts, while EPA and DHA are primarily found in fish and microalgae. Since our bodies can only convert small amounts of ALA into EPA and DHA, it’s important to get enough of all the omega-3 types from dietary sources daily or to ensure you get them from supplements.¹

Many people assume that fish is the only reliable source of EPA and DHA, but this is a myth. Fish obtain their omega-3 content by consuming microalgae, the original source of these essential fatty acids. This means that microalgae-based supplements provide a direct, sustainable, and 100% plant-based way to get EPA and DHA without relying on fish.²

How much omega-3 do you need?

Most nutritional recommendations for omega-3 focus on alpha-linolenic acid (ALA), the essential omega-3 fatty acid found in plant foods. This is because ALA is the only omega-3 with an officially recommended daily intake. There are currently no established daily intake guidelines for EPA or DHA, the omega-3s found in oily fish, although both are known to play important roles in brain, eye, and heart health.

According to the US National Institutes of Health (NIH), the recommended daily intakes of ALA are:

• Infants (0–12 months): 0.5 g
• Children (1–8 years): 0.7 – 0.9 g
• Children and teens (9–18 years): 1.0 – 1.6 g (higher for boys)
• Adults: 1.1 g for women, 1.6 g for men
• Pregnant women: 1.4 g
• Breastfeeding women: 1.3 g
  
  

These figures are adequate intake (AI) levels – estimates based on average intakes in healthy populations, intended to ensure nutritional adequacy.³

In short, ALA is essential and must come from your diet, but EPA and DHA may need to be supplemented if you follow a plant-based diet.

Top plant-based omega-3 sources

You don’t need fish to meet your omega-3 needs. Plenty of plant-based foods are rich in ALA, which the body can partially convert into the longer-chain omega-3s, EPA and DHA. Here are the best sources:

• Seeds – Flax Seeds, chia seeds, and hemp seeds provide 8–19 g of ALA per 100g.⁴
• Nuts – Walnuts are particularly high in ALA, offering 8 g per 100g.⁵
• Oils – Linseed (flaxseed) oil, hemp oil, and walnut oil contain 9–54 g of ALA per 100g.⁶
• Algae-based supplements – The most direct plant-based sources of DHA and EPA are microalgae oils, which provide amounts similar to fish oil.⁷

Boosting omega-3 absorption

Our bodies don’t efficiently convert ALA into EPA and DHA, so here’s how to maximize your intake:⁸

Consider an algae-based DHA supplement – Especially for pregnant or breastfeeding individuals, to support infant brain development.

Eat more ALA-rich foods daily – Aim for flax seeds, walnuts, and rapeseed oil.

Reduce omega-6 intake – Too much omega-6 (from sunflower or corn oil) can interfere with omega-3 absorption.

The bottom line

Omega-3s are essential for overall health, and getting enough on a plant-based diet is simple with a mix of nuts, seeds, and oils. If you want to ensure an optimal intake of DHA, consider adding an algae-based supplement.⁹

For more detailed information, check out the full article on the ProVeg website.

Simon Middleton

Senior Writer

1. Di Raimondo D., Musiari G., Rizzo G., Pirera E., Signorelli S.S. “New Insights in Prevention and Treatment of Cardiovascular Disease.” Int. J. Environ. Res. Public Health. 2022;19:2475. Available at: https://doi.org/10.3390/ijerph19042475
2. Santos, H. O., Price, J. C., & Bueno, A. A. “Beyond Fish Oil Supplementation: The Effects of Alternative Plant Sources of Omega-3 Polyunsaturated Fatty Acids upon Lipid Indexes and Cardiometabolic Biomarkers—An Overview.” Nutrients, 12(10). Available at: https://doi.org/10.3390/nu12103159
3. Omega-3 Fatty Acids. NIH, July 18, 2022. Available at: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
4. U.S. Department of Agriculture (USDA), “FoodData Central – Seeds.” Available at: https://fdc.nal.usda.gov/
5. USDA, “FoodData Central – Nuts.” Available at: https://fdc.nal.usda.gov/
6. USDA, “FoodData Central – Oils.” Available at: https://fdc.nal.usda.gov/
7. Welch AA, Shakya-Shrestha S, Lentjes MA, Wareham NJ, Khaw KT. “Dietary intake and status of n-3 polyunsaturated fatty acids in a population of fish-eating and non-fish-eating meat-eaters, vegetarians, and vegans.” Am J Clin Nutr 2010. Available at: https://doi.org/10.3945/ajcn.2010.30130
8. ProVeg International, “Are you getting enough omega-3 fatty acids in your diet?” Available at: https://proveg.org/5-pros/pro-health/are-you-getting-enough-omega-3-fatty-acids-in-your-diet/
9. Welch AA, Shakya-Shrestha S, Lentjes MA, Wareham NJ, Khaw KT. “Dietary intake and status of n-3 polyunsaturated fatty acids in a population of fish-eating and non-fish-eating meat-eaters, vegetarians, and vegans.” Am J Clin Nutr 2010. Available at: https://doi.org/10.3945/ajcn.2010.30130