The Essential Vegan Guide to Omega-3

When I first started looking into making the switch to veganism it became apparent that there were a few considerations to be made in terms of nutrients and the potential of not getting sufficient intake without a well planned diet. One of those was omega-3.

Omega-3 fatty acids, aka omega-3s, are essential nutrients that support brain function, reduce inflammation, and promote heart health. Though they’re vital for our well-being, our bodies can’t produce them, so we must get them through our diets.

It’s ironic that during my 30 years of eating meat and consuming animal products and following a fairly fast food heavy, unhealthy diet, not once did the idea of potentially being deficient in some nutrients ever cross my mind. Yet as soon as veganism is mentioned people assume you’re automatically going to be lacking in something.

Nonetheless, after a couple of years looking into it I now consider myself well informed and appreciate the importance of a well planned diet covering all essential nutrients. In this guide we’ll cover incorporating omega-3s into your diet, help you find the best sources and use them in your daily meals.

What are Omega-3s?

Before getting into the best plant-based sources of Omega-3 fatty acids, let’s first understand what they are and the various types available. Although often thought of as one thing, Omega-3s are actually a group of polyunsaturated fatty acids that play a crucial role in numerous bodily functions.

Types of Omega-3

There are three main types of Omega-3 fatty acids:

• ALA (alpha-linolenic acid): This is the most common type of Omega-3 found in plant-based sources. Our bodies can convert a small percentage of ALA into the other two types of Omega-3s, EPA and DHA.
• EPA (eicosapentaenoic acid): Found primarily in fish and algae, EPA is known for its role in reducing inflammation and supporting heart health.
• DHA (docosahexaenoic acid): Also found mainly in fish and algae, DHA is crucial for brain function and development, as well as maintaining eye health.

Benefits of Omega-3

Now that we’ve covered the basics, let’s explore the health benefits of Omega-3s:

1. Heart health: Omega-3 fatty acids are champions when it comes to supporting cardiovascular health. They help reduce triglyceride levels, lower blood pressure, and decrease the risk of heart disease.
2. Brain function: Did you know that DHA makes up a significant portion of your brain’s grey matter? Omega-3s, particularly DHA, are essential for maintaining healthy brain function and cognitive abilities. They’ve even been linked to a reduced risk of depression and other mental health conditions. It’s no wonder they’re often called “brain food”!
3. Inflammation reduction: Inflammation is a natural response to injury or infection, but when it becomes chronic, it can contribute to various health issues. Omega-3 fatty acids help reduce inflammation by producing anti-inflammatory compounds. This may lead to a decreased risk of chronic diseases, such as arthritis, diabetes, and heart disease.
4. Joint health: Speaking of arthritis, Omega-3 fatty acids have been shown to improve joint health and reduce stiffness and pain associated with rheumatoid arthritis. They act as natural lubricants, making it easier for you to move around and enjoy your daily activities.

As you can see, omega-3s play a key role in maintaining overall health, including heart and brain function, reducing inflammation, and supporting joint health.

Omega-3 Considerations for Vegans

As a vegan or plant-based eater, it’s crucial to know where to find Omega-3s in your diet. Let’s take a closer look at the different types of Omega-3s and how they feature in plant-based sources.

Predominance of ALA in plant-based sources

The most common type of Omega-3 fatty acid found in plant-based sources is ALA. Foods like flaxseeds, chia seeds, hemp seeds, and walnuts are all rich in ALA. As a plant-based eater, you’ll primarily consume ALA as your main source of Omega-3.

Limited availability of EPA and DHA

EPA and DHA are less prevalent in plant-based sources. These Omega-3 fatty acids are typically found in fish, other marine animals and algae (although much like all B12 in animals actually originates from bacteria, all Omega-3s in fish originate from algae). For vegans and plant-based eaters, it might be more challenging to obtain EPA and DHA directly from the diet, but there are a few options available. Microalgae supplements are one such option, as they contain both EPA and DHA.

Conversion of ALA to EPA and DHA

Since vegans primarily consume ALA, it’s essential to understand how our bodies convert ALA to EPA and DHA. The conversion process is not highly efficient, with only about 5-10% of ALA being converted to EPA and 2-5% to DHA. However, it’s still possible to maintain adequate levels of EPA and DHA through a well-planned vegan friendly diet.

Various factors can influence the conversion of ALA to EPA and DHA:

• Age and gender: Younger individuals and women tend to have higher conversion rates compared to older individuals and men.
• Diet composition: A diet high in Omega-6 fatty acids can compete with ALA conversion. Therefore, maintaining a balance between Omega-3 and Omega-6 fatty acids is crucial for optimal conversion.
• Nutrient availability: Adequate levels of vitamins and minerals, such as B vitamins, vitamin C, vitamin E, zinc, and magnesium, are necessary for efficient conversion.

To optimise your Omega-3 intake and conversion, it’s essential to incorporate a variety of plant-based ALA sources into your diet, pay attention to the balance between Omega-3 and Omega-6 fatty acids, and ensure you consume adequate amounts of the necessary vitamins and minerals. Additionally, you can consider supplements as a direct source of EPA and DHA.

Vegan Sources of Omega-3s

Now that we have a solid understanding of Omega-3 fatty acids and their role in a vegan friendly or plant-based diet, let’s explore the best plant-based sources for these essential nutrients.

ALA-rich foods

1. Flaxseeds and flaxseed oil: Flaxseeds are a powerhouse of Omega-3, with just one tablespoon of ground flaxseeds providing over 1.5 grams of ALA. You can add ground flaxseeds to smoothies, porridge, or even use them in homemade flapjacks. Flaxseed oil is another excellent source of ALA and can be used in salad dressings or drizzled over cooked vegetables. Remember, flaxseed oil is sensitive to heat, so it’s best not to use it for cooking.
2. Chia seeds: These tiny seeds pack a nutritional punch, with about 5 grams of ALA per ounce. Chia seeds can be easily incorporated into your diet by adding them to smoothies, yogurt, or making chia pudding.
3. Walnuts: A mere quarter-cup of walnuts provides over 2.5 grams of ALA. Enjoy them as a snack, add them to salads or smoothies, or use them in baking for a delicious Omega-3 boost.
4. Hemp seeds: With 2.5 grams of ALA per 3 tablespoons, hemp seeds are another fantastic source of plant-based Omega-3s. They have a nutty flavour and can be sprinkled on top of salads, blended into smoothies, or stirred into yogurt.
5. Leafy greens: Although the ALA content in leafy greens is relatively low compared to seeds and nuts, they still contribute to your overall Omega-3 intake. Spinach, kale, and Brussels sprouts are good examples of ALA-containing greens. So, go ahead and indulge in a big, leafy salad or enjoy a green super smoothie.

Tip: For an omega rich super smoothie I use this blended organic vegan omegas powder, this vegan protein powder and mix with a handful of walnuts, spinach, celery, banana and some frozen berries.

Sources of EPA and DHA

1. Algae-derived supplements: Since EPA and DHA are not as readily available in a plant-based diet, algae-derived supplements can be an excellent option for vegans and plant-based eaters. Microalgae, the primary producers of EPA and DHA in the marine food chain, can be grown and harvested sustainably for supplements.
2. Seaweed and microalgae: Although the amounts of EPA and DHA in seaweed and microalgae are relatively low, incorporating them into your diet can still provide some benefits. Nori, the seaweed commonly used for sushi, contains small amounts of EPA, while microalgae like spirulina and chlorella (regularly found in greens powders) provide trace amounts of both EPA and DHA. You can snack on dried seaweed, add spirulina or chlorella powder to your smoothies, or use them as a topping for salads or grain bowls.

By incorporating a variety of these plant-based Omega-3 sources into your diet, you can ensure that you’re meeting your needs for ALA, and to some extent, EPA and DHA. Remember to consume a balance of Omega-3 and Omega-6 fatty acids and maintain adequate levels of vitamins and minerals to support the conversion of ALA to EPA and DHA.

Recommended Omega-3 Intake for Vegans

There is no specific recommended intake of omega-3s in the UK. However, a well planned plant-based diet should provide significant amounts of ALA. For DHA and EPA most healthcare organisations suggest to aim for at least 500 mg per day.

Optimising Omega-3 Absorption and Conversion

As you strive to create a well-rounded, Omega-3-rich vegan or plant-based diet, it’s important to consider strategies for optimising absorption and conversion. Here are some practical tips to help you make the most of your plant-based Omega-3 sources.

Balancing Omega-3 and Omega-6 fatty acids

Maintaining a healthy balance between Omega-3 and Omega-6 fatty acids is crucial for optimal absorption and conversion. While both types of fatty acids are essential, a diet disproportionately high in Omega-6 can hinder the conversion of ALA to EPA and DHA. Aim for a ratio of around 4:1 (Omega-6:Omega-3) by including more Omega-3-rich foods and moderating your intake of Omega-6-rich foods, such as vegetable oils, nuts, and seeds.

Consuming Omega-3-rich foods with other nutrients

• Vitamins and minerals: The conversion of ALA to EPA and DHA is facilitated by certain vitamins and minerals, including B vitamins, vitamin C, vitamin E, zinc, and magnesium. Make sure to include nutrient-dense foods, like whole grains, legumes, fruits, and vegetables, in your diet to support efficient conversion.
• Antioxidants: Consuming Omega-3-rich foods with antioxidant-rich ingredients can help protect these delicate fatty acids from oxidation, thus preserving their nutritional value. Pair your Omega-3 sources with antioxidant-rich foods, such as berries, dark chocolate, and green tea, for an added boost.

Reducing factors that inhibit Omega-3 conversion

• Limiting alcohol intake: Excessive alcohol consumption can interfere with the conversion of ALA to EPA and DHA. To optimise Omega-3 conversion, it’s wise to moderate your alcohol intake and follow the recommended guidelines for responsible consumption.
• Avoiding trans fats: Trans fats, found in some processed and fried foods, can negatively affect Omega-3 absorption and conversion. To support optimal Omega-3 levels, limit your intake of foods containing trans fats and opt for healthier alternatives like whole, minimally processed foods.
• Managing stress: Chronic stress can hinder the conversion of ALA to EPA and DHA. Engaging in stress-reduction techniques, such as meditation, yoga, or regular exercise, can help support overall well-being and contribute to more efficient Omega-3 conversion.

By following these tips and incorporating them into your daily routine, you can optimise the absorption and conversion of plant-based Omega-3 fatty acids in your diet. Remember that creating a well-rounded, nutrient-rich vegan or plant-based diet is an ongoing process. Stay informed, be mindful of your food choices, and don’t be afraid to make adjustments as needed to best support your health and well-being.

Monitoring Your Omega-3 Levels

While incorporating plant-based Omega-3 sources, optimising absorption and conversion as well as taking a vegan supplement is more than likely covering all bases and providing you with sufficient omega-3 intake, you may also want to check your levels.

Omega-3 home testing kits

Some companies offer home-based Omega-3 testing kits. These kits typically involve collecting a small blood sample via a finger prick, which you then send back to the company for analysis. Results and recommendations are usually provided within a few weeks.

Interpreting test results and making adjustments

Once you receive your test results, consider any necessary adjustments to your diet or supplementation. If your Omega-3 levels are lower than desired, you may need to increase your consumption of ALA-rich foods or consider adding an algae-derived EPA and DHA supplement.

Conclusion

Omega-3 fatty acids are essential nutrients for everyone, including vegans and plant-based eaters. Ensuring an adequate intake of these vital fats supports heart health, brain function, and overall well-being. By consuming a balanced, nutrient-dense diet that includes a variety of plant-based Omega-3 sources, such as flaxseeds, chia seeds, walnuts, hemp seeds, and leafy greens, you can meet your needs for ALA and support the conversion of ALA to EPA and DHA.

Additionally, consider algae-derived EPA and DHA supplements if necessary. By being proactive about your Omega-3 intake and making thoughtful food choices, you can enjoy the numerous health benefits of a well-rounded, Omega-3-rich vegan lifestyle.