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Omega-3s are vital fatty acids people often overlook when switching to a vegan diet.
Because it’s fat, it’s hardly considered an important nutrient, and it’s certainly not one your friends or family members will bug you about when inquiring about the vegan diet.
However, omega-3s should not be ignored as they are vital for the normal functioning of the body, playing crucial roles in brain and heart health.
If you’re shopping for a vegan omega-3 supplement, you’re probably aware that regular omega-3 supplements are made from fish oil and need an alternative.
Well, here’s a quick table previewing the best vegan omega-3 supplements:
Future Kind
- Future Kind is a certified vegan brand
- Omega-3 quantity is in accordance with the recommended by health authorities
- No allergens or weird additives
- Comes in eco-friendly packaging.
Performance Lab
- Available in a form that is more potent than fish oil
- Pure, clean, and premium quality
- Produced ethically in the United States
- Significant quantities of DHA and EPA.
Nordic Naturals
- Contains a relatively high dose of omega-3
- Third-party tested for quality and purity
- Great value for money.
Throughout this guide, I’ll provide an in-depth examination of the significance of omega-3 fatty acids for overall health.
I’ll also identify various plant-based sources of omega-3s suitable for a vegan diet, and cover different quality supplements that can complement your diet.
Contents show
What to Know When Buying an Omega-3 Supplement
Do Vegans Need To Supplement Omega-3?
Individuals who eat an omnivore diet can usually meet their daily needs for omega-3 fatty acids with relatively more ease than vegans and vegetarians.
However, vegans and vegetarians can also meet their omega-3 needs through their diet, but they must sufficiently eat foods rich in ALA on a daily basis.
Supplementation is not essential, but it can help improve omega-3 intake, especially for people who do not eat foods rich in this fatty acid. 1
Recommended Dosage
There is no officially recommended daily dose for EPA and DHA.
The most frequently recommended dosage of DHA supplementation is 200 to 300 mg per day. 1,2
According to EFSA (European Food Safety Authority), an intake that appears adequate (AI) is 250 mg of DHA+EPA per day.3
Vegans who do not include omega-3s in their daily diet should consider supplementation of both DHA and EPA.
Format & Composition
Generally, omega-3 supplements are available in oil-based capsules.
Also, most omega-3 supplements are made with fish oil and are neither vegetarian nor vegan.
There are some flaxseed oil supplements, an oil that is rich in ALA (omega-3), but many have capsules made from gelatine, so they’re neither vegan nor vegetarian.
The vegan DHA or EPA supplement is made from a seaweed concentrate.
Seaweed contains small amounts of DHA and EPA. To achieve an adequate intake of these fatty acids through direct consumption, we would have to consume a large amount of seaweed.
10 Best Vegan Omega-3 Supplements
1 – Future Kind Vegan Omega-3
Pros
- Future Kind is a certified vegan brand
- Omega-3 quantity is in accordance with the recommended by health authorities
- No allergens or weird additives
- Comes in eco-friendly packaging.
Cons
- None worth pointing out.
Future Kind is the brand I typically recommend regardless of the vegan supplement you want to buy, and the reason is quite simple – they create supplements specifically for vegans.
This essentially means that they look at the scientific data that studies the vegan population, and create supplements that address vegans’ nutritional needs.
I usually don’t try different supplements as I’m someone that sticks to one brand, but only if that brand is selling a great product and has a similar set of values to mine.
Future Kind is a brand that sells great products and clearly advocates for the vegan movement.
This supplement by Future Kind contains a pollutant-free algae-derived Omega-3 that is a great source of EPA and DHA, which are two components that vegans can’t directly obtain from their diet.
It contains 275mg of EPA and DHA per serving, which is in accordance with what the EFSA (European Food Safety Authority) recommends per day.
Additionally, it is free from a number of allergens and additives, including GMOs, gluten, wheat, yeast, nuts, soy, sugar, salt, animal derivatives, artificial colors, or preservatives.
It also comes in eco-friendly packaging, and it includes a non-edible orange-scented tab that improves both the scent of the gel capsules and also the taste.
Each bottle costs $20.20, but if you buy the product in bulk (one or two more bottles per purchase), you can have a discount, though the biggest discount they have is if you subscribe to their automatic delivery service, which can be every month, every two months, or every three months.
Given that each bottle contains 60 capsules, you would only have to order a bottle every two months, which is certainly more convenient than ordering every month.
Because Future Kind is an authentic vegan brand and because they typically create great products, it’s a brand that I have no problem recommending to anyone.
2 – Performance Lab Vegan Omega-3
Pros
- Available in a form that is more potent than fish oil
- Pure, clean, and premium quality
- Produced ethically in the United States
- Significant quantities of DHA and EPA.
Cons
- Not the cheapest, unfortunately.
Performance Lab is not a vegan brand, but they create many supplements with plant-based ingredients, and their omega-3 supplement is one that is entirely vegan.
According to Performance Lab, it contains algae oil from Life’s Omega 60, which they claim to be 85% more potent than fish oil and a sustainable plant-based form that doesn’t impact marine ecosystems.
More importantly, Performance Lab’s Omega-3 formula contains the necessary amounts of Omega-3 fatty acids that vegans require to thrive without clinging to the limited Omega-3-rich foods.
Within the 2000 mg of algae oil, there are 600 mg of DHA and 300 mg of EPA, which is more than the recommendation presented by health authorities worldwide.
The recommendations provided by health authorities are 250 mg of DHA + EPA daily but keep in mind that vegans are not the general population, so the real requirements are higher due to limited food sources.
Because Performance Lab is cutting out the “middle fish”, you’re getting Omega-3 straight from the source, which can protect you from the toxic contaminants that accumulate in fish, including mercury (+ other heavy metals), industrial chemicals, DDT, and pesticides, as well as environmental pollutants.
The supplement is pure, clean and premium, and has superior shelf life – that is also thanks to the world’s first vegan softgels (Nutrigels), which are made from tapioca, glycerin and purified water. It is super clean and has great disintegration properties that facilitate digestion.
However, because it’s produced in a state-of-the-art facility, and is delivered in a form that is superior to fish oil, this is a supplement that isn’t cheap but I believe it’s well worth the investment.
3 – Nordic Naturals Vegan Omega-3
Pros
- Contains a relatively high dose of omega-3
- Third-party purity tested
- Good value for money.
Cons
- Brand also sells non-vegan products such as fish oil.
Nordic Naturals manufactures products that meet strict FOS-certified standards and strive to use low-impact, earth-friendly practices that protect the environment.
Having said that, their brand does offer fish oils, but they’ve also developed a vegan-friendly alternative made from sustainably sourced micro-algae that provides a high dose of omega-3.
This formula provides 715 mg of omega-3 in just two veggie soft gels, making it a sustainable, vegan source of EPA and DHA. Their omega-3 is obtained from Schizochytrium sp, a unique unicellular marine microalgae that contains both EPA and DHA.
It also comes in different serving sizes, namely with 60, 90, or 120 gel capsules, which is ideal for those who find that buying in bulk is more convenient. Being able to offer different-sized boxes with varying serving sizes also makes it cheaper for customers.
Nordic Naturals is not an expensive brand considering the quality of thissupplement, and while its sustainable and ethical practices are questionable, its productsappear to be of high quality.
What I don’t like about this brand is that it also makes non-vegan supplements, which may go againstthe ethical/moral standards of some vegans who are more rigorous in theirdecisions.
4 – Iwi Vegan Omega-3 Supplement
Pros
- Highly bioavailable omega-3s from algae
- Sustainable, eco-friendly production process
- Non-GMO, and free from major allergies.
Cons
- Some users report packaging issues.
Iwi’s omega-3 supplement has quickly gained popularity for its unique and highly bioavailable form of omega-3s derived from algae, Almega®PL.
This supplement is formulated to support heart, brain, vision, and joint health, boasting a 50% higher absorption rate compared to fish and krill oil.
One of the key advantages of Iwi’s Omega-3 supplement is its sustainable and eco-friendly production process.
The algae are grown on non-arable land in the deserts of Texas and New Mexico, relying on saltwater and sunlight, rather than traditional freshwater resources.
This not only ensures a sustainable supply chain but also caters to those who prefer an environmentally conscious choice.
Additionally, the supplement is non-GMO and free from common allergens, making it an ideal choice for individuals with specific dietary requirements.
With the combination of EPA and DHA, along with other nutrients like chlorophyll, phytosterols, Omega-7, carotenoids, and antioxidants, Iwi’s omega-3 formula offers a comprehensive approach to maintaining overall health.
Some non-vegan users have reported significant improvements in cholesterol and LDL levels, but keep in mind that this is anecdotal evidence. It’s always a good idea to consult with a healthcare professional before starting any new supplement regimen, particularly if you’re trying to fix an existing problem.
Some users have also noted that products they’ve ordered in paper pouches have come ruptured and oozing off fluids, so keep that in mind when ordering.
5 – Sports Research Vegan Omega-3 Supplement
Pros
- Sustainable algae-oil
- Carrageenan-free, tapioca-based softgels
- Non-GMO Project Verified, gluten-free, and cGMP compliant.
Cons
- Potential for broken softgels due to a clumping issue.
Sports Research offers an innovative and sustainable solution for those seeking a plant-based Omega-3 supplement.
Made from 100% algae oil, each serving contains 630 mg of Omega-3, with 210 mg of EPA and 420 mg of DHA. The supplement is also made without carrageenan and is Non-GMO Project Verified, gluten-free, and cGMP compliant.
One of the standout features of this supplement is the use of tapioca-based, carrageenan-free Plantgels.
These softgels set a new standard in the market, being the only ones that can pass the stringent Non-GMO Project Verified certification.
This commitment to quality and innovation is evident in Sports Research’s dedication to sourcing high-quality ingredients and partnering with trusted manufacturers.
However, some users have reported issues with the softgels sticking together inside the bottle, making it difficult to remove them without breaking the capsules or resorting to banging the jar against a counter. This can be an inconvenience and may result in oil spillage or potential damage to the softgels.
Alas, it’s still a viable option if you’re looking to supplement your vegan diet.
6 – Deva Vegan Omega-3 Supplement
Pros
- Encased in tapioca starch softgels, free from carrageenan and hexane
- Free from ocean-borne contaminants like mercury and dioxin
- Free from GMOs, yeast, wheat, gluten, hexane, salt, sugar, and preservatives
- Affordable price.
Cons
- Some users report seeing some cloudiness in the soft gels, which made them feel unsafe about the product.
Deva’s omega-3 supplement is yet another algae-derived supplement that provides a plant-based alternative to fish-based Omega-3s and does so at a very affordable price.
Encased in tapioca starch softgels, these supplements are free from carrageenan and hexane, ensuring high-quality and safe consumption.
One user, who initially bought Deva’s Omega-3 DHA for hair and nail improvement, reported a significant reduction in anxiety and panic attacks after three months of daily use, though I would take this with a grain of salt, as it’s merely one experience.
Interestingly, because this supplement is derived from algae that grow in sanitary conditions, it is free of ocean-borne contaminants like mercury and dioxin, which is certainly something you might not be able to avoid with fish oil.
Finally, Deva’s supplement is also free from GMOs, yeast, wheat, gluten, and hexane, as well as salt, sugar, and preservatives.
7 – Mary Ruth Vegan Omega-3
Pros
- Mary Ruth is a family-owned business that produces vegan-friendly supplements
- Made from sustainably-sourced microalgae
- 100% refund and you get to keep the product if you’re not happy.
Cons
- Expensive for the number of servings it contains.
Mary Ruth is a family-owned business that was built in 2014, and they create supplements using organic, vegan, and non-GMO ingredients.
Their vegan omega-3 supplement comes in liquid form, and it primarily contains DHA (Docosahexaenoic Acid), one of three Omega-3 forms.
It contains only a very small amount of EPA, but there isn’t evidence suggesting that having a higher amount of EPA is necessary for optimal health.
The main reason why I’ve included it in this list (besides the fact it’s vegan), it’s because it provides omega-3 in liquid form, which may be more convenient for those who don’t like swallowing capsules.
Plus, the liquid is orange-flavored, which makes it even easier to digest.
The supplement costs $24.95 per bottle, but you can get a 10% discount if you subscribe to their delivery service, which would bring the price per bottle down to $22.46.
However, let me point out that this supplement only contains 30 servings, so it has 30 fewer servings than the Future Kind Omega-3 supplement which also happens to be more affordable.
With that being said, it’s still a good alternative for people that don’t enjoy taking supplements in capsule form.
8 – Calgee Vegan Omega-3
Pros
- Calgee is a transparent brand
- No weird fillers or additives
- Made in the USA.
Cons
- Expensive for the number of servings.
Calgee is a brand that specifically sells an omega-3 supplement that is 100% vegan, made in the USA, non-GMO, and is a member of the 1% for the planet.
The supplement contains 550mg of Omega 3, of which 150mg is EPA, and 300mg is DHA, which is also in line with the recommendations made by international health authorities.
This supplement contains 60 carrageenan-free soft gels and is also an interesting alternative for vegans.
According to Calgee, their omega 3 supplement contains Life’s Omega, which is harvested from a controlled indoor fermenting process of non-GMO microalgae in North Carolina.
Every step of the process is traceable and only uses water (no solvents or chemicals).
The soft gels are bottled in an FDA-registered cGMP-certified facility in New Jersey, and the quality and purity of the soft gels are third-party tested in a lab.
The same goes for every supplement on this list, but Calgee seems to be particularly transparent about its process, which is a quality that I appreciate.
Each bottle contains 60 soft gels, however, each serving is equivalent to two soft gels, which means you have to take two soft gels per day, and that’s not as convenient as the Future Kind omega-3 supplement which only requires you to take one soft gel per day.
With that being said, Calgee is still a particularly interesting vegan brand, which I’ve decided to include in this list for its vegan ethos and quality.
9 – Simris Vegan Omega-3
Pros
- Simris grows its own algae in Sweden
- Sustainable and ethical philosophy that is transparent throughout the entire supply chain
- High-quality omega-3 supplements from high-quality, and pure algae.
Cons
- Steep pricing.
Simris is the least popular of the aforementioned brands, but it’s one more alternative to choose from, though it’s way more expensive than any supplement on this list.
Each bottle contains 30 servings, and each serving contains 450mg of ALA, 200mg of DHA, and 50mg of EPA, which is in line with what health authorities recommend.
Simris mixes different types of oils to give you three forms of omega 3 – algae oil derived from Phaeodactylum tricornutum, the primary producer of EPA in nature, algae oil derived from Schizochytrium sp,the natural producer of DHA, and organic cold-pressed flaxseed oil, which is a rich source of ALA.
Simris grows EPA-rich algae on their own farm, which they leave in its most natural, unprocessed form, but their DHA-rich algae are sourced from a European supplier, though it is their goal to also farm DHA algae so that they have better control of its quality and purity.
Simris is a company that has a truly sustainable method of production and because they use green and bio-based technologies, and also operate in a country with more equal and generous work laws, their supplements have a higher price point than most.
However, you can expect them to be high-quality, as well as sustainable, and ethical.
10 – Freshfield Vegan Omega-3 Supplement
Pros
- High absorption rate due to DPA and DHA in triglyceride form
- Hexane-free and solvent-free extraction process
- Environmental commitment with plastic-negative shopping experience.
Cons
- Potential concerns for those sensitive to carrageenan.
Freshfield’s omega-3 supplement offers a unique and sustainable source of Omega-3 oil with a high absorption rate.
Apparently, the DPA and DHA are in triglyceride form, which is better absorbed than the ethyl ester form found in many fish oil supplements.
Additionally, the algae oil is extracted through a proprietary enzymatic process that is 100% hexane-free and free from other solvents.
Freshfield also takes sustainability a step further with its partnership with rePurpose Global, offering a plastic-negative shopping experience.
For every bottle sold, Freshfield ensures that twice the amount of nature-bound plastic is recovered and processed, focusing on low-value plastics that often end up in the ocean.
A real user has reported satisfaction with Freshfield’s Vegan Omega-3 supplement, highlighting its sea vegetation source and the positive impact on his Omega-3 lab results.
However, this supplement might not be what you’re looking for if you’re on the hunt for a carrageenan-free product.
What Are Omega-3 Fatty Acids?
Omega-3 fats are polyunsaturated fatty acids that are essential to the functioning of the human body.
In general, fat intake in controlled amounts is very important for our body.
The recommended total fat intake in adults is 20 to 35% of total calories. In other words,the intake of omega-6 polyunsaturated fatty acids should be between 2.5 to 9% of total calories; and the intake of omega-3 polyunsaturated fatty acids should be between 0.5 and 2%.
This is according to World Health Organization.
Types of Omega-3
Within the omega-3 category, there are different fatty acids.
The main ones are:
- Alpha Linolenic Acid – ALA
- Eicosapentaenoic Acid – EPA
- Docosahexaenoic Acid – DHA
ALA is an essential fatty acid, which means our body cannot produce it, so we must obtain it through food. Our body converts ALA into EPA, and EPA into DHA.
Therefore, if you’re a vegan and don’t wish to take a supplement, you would have to eat sources rich in ALA, as that would allow you to obtain EPA and DHA.
The Role of Omega-3 In Our Body
As I said earlier, omega-3 fatty acids are extremely important for our health.
They are involved in the formation of cell membranes and seem to have a crucial function in cell formation, growth, and regeneration.
Also during pregnancy and breastfeeding, they help develop the baby’s brain and eye cells.
Omega-3 Benefits
The omega-3 polyunsaturated fat has anti-inflammatory, anti-arrhythmic, and antithrombotic properties.4
Studies have revealed that in addition to cardiac protection, omega-3 fatty acids also offer substantial protection against metabolic diseases such as diabetes, obesity, osteoporosis, neurological degeneration, bone fractures, and cancer. 5
However, the scientific evidence is mixed.
Several studies have indicated the benefits that omega-3 consumption offers to the heart, however, some recent studies have shown that these benefits do not appear to be all that relevant.
A recently published systematic review in the Cochrane Database of Systematic Reviews concluded that there is high-quality evidence that omega-3s have no major positive or negative effects on mortality or cardiovascular episodes and there’s low-quality evidence suggesting that omega-3s may have a slight positive effect on coronary heart disease. 6
Because these effects are very small, the authors concluded that supplementing omega-3s is probably not useful in preventing or treating cardiovascular disease. 6
This study also showed moderate evidence that increasing alpha-linolenic acid (ALA) consumption might help reduce the risk of arrhythmia.
Why Are Omega-3s Important For Vegan/Vegetarian Diets
Unlike omega-6, the sources of omega-3 in vegetarian diets are limited and their intake is often inadequate. This is the main reason why we need to pay special attention to our omega-3 intake.
EPA and DHA are found in large amounts in fatty fish, in small amounts in eggs, and in very small amounts in seaweed. ALA is abundant in a limited range of plant foods such as nuts, some oils, and seeds.
Since vegans do not get EPA and DHA via diet, unless they supplement, they depend on the synthesis that naturally occurs in the body which uses ALA as the raw material.
Therefore, it is essential that there is a sufficient intake of ALA so that our body can later convert it into EPA and DHA. There are studies that indicate that the conversion of ALA into EPA and DHA is very low and show that the levels of these fatty acids are decreased in the vegan population when compared to the omnivorous population.8
Some studies also show that vegans tend to overconsume omega-6 and that this excess results in lower levels of EPA and DHA. This is because the enzymes that convert ALA into EPA and DHA also convert LA into other fatty acids, so there is “competition” between them. 8
For this reason, vegetarians are often advised to increase their intake of ALA (omega-3) and decrease their intake of LA (omega-6).
However, there are no articles that have studied whether this strategy is healthy and efficient in increasing the levels of EPA and DHA, while there is also a minimum necessary intake of omega-6 for the proper functioning of our system. 7
The most prudent thing to do seems to not overdo the omega-6 intake, taking no more than the recommended dose and making sure that one is consuming a sufficient daily amount of ALA.
The recommended intake of omega-6 is 14 to 17 grams/day for men and 11 to 12 grams/day for women (non-pregnant and non-breastfeeding). 8
The omega-3 intake recommendation is 1.6 grams/day of ALA for men and 1.1 grams/day for women.
These omega-3 recommendations are intended for the general population and may not be the most appropriate for the vegan population. It has been suggested that omega-3 intake be doubled in the vegan population, going up to 4.4 grams/day. 8
Expert opinions regarding the ratio of omega-6:omega-3 that should be consumed vary. The ideal seems to be between 1:1 and 4:1. 5,7,8
To achieve the 4:1 ratio, 1.5 to 2% of calories should be obtained from omega-3 and 5.5 to 8% from omega-6.
Strategies that can enhance the conversion of ALA to EPA and DHA, in the vegan/vegetarian diet:
- Do not consume omega-6 in excess (avoid oils (e.g. soybean, sunflower, safflower oil) and processed foods);
- Try not to exceed the 4:1 ratio of omega-6 : omega-3;
- Double the recommended intake of omega-3 (staying at 2.2 grams/day for women and 3.2 grams/day for men).
Pregnant or breastfeeding mothers have different needs, probably should take supplementation, and therefore should consult a nutritionist who specializes in this area.
At the moment, there is no evidence indicating that vegans who meet the recommended intake need to supplement EPA or DHA.
Foods Rich in Omega-3
Ground flaxseeds
1 tablespoon contains about 1.6 grams of ALA
(must be ground at the time of consumption)
Flaxseed Oil
1/2 tbsp contains about 3.7 grams of ALA
(must be eaten raw)
Chia Seeds
2 tablespoons contain about 4 grams of ALA
Walnuts
28 grams provide about 2.6 grams of ALA
Hemp Seeds
2 tablespoons provide about 1.7 grams of ALA
Common Purslane
100 grams contain from 300 to 400 mg of ALA.
Frequently Asked Questions
Does olive oil contain omega-3?
Olive oil is especially rich in monounsaturated fat, so it is considered one of the healthiest oils and is one of the main ingredients in the Mediterranean diet.
About 73% is monounsaturated fat, 14% saturated, and 10.5% polyunsaturated. 9
Out of the polyunsaturated fat, most of it is omega-6 and a very small amount is omega-3.
For example, one tablespoon of olive oil contains 1.37 grams of omega-6 and 0.107 grams of omega-3. 9
Therefore, olive oil is not considered a good source of omega-3s.
Does egg contain omega-3?
Eggs contain small amounts of omega-3s, but there are also fortified eggs that have slightly more omega-3s than conventional eggs.
Consuming eggs does not guarantee an adequate intake of omega-3s in egg-eating diets.
It is necessary to consume plant foods that contain higher amounts of omega-3, especially those I mentioned above (flaxseed, chia, hemp).
Do omega-3 fatty acids make you fat?
Foods rich in fat are generally more caloric and so if we eat too much of them we can easily take in more calories than we expend and this can lead to weight gain.
Although it should not be consumed in excess, there is also a minimum that must be ingested for our body to function well, namely the essential fatty acids omega-3 and omega-6.
What happens in our society today is the overconsumption of omega-6 fatty acids, leading to very unbalanced omega-6:omega-3 ratios of 15:1 or even 20:1, when in reality, the recommended ratio is about 4:1.
Omega-6 is believed to have pro-inflammatory and pro-thrombotic properties, and omega-3 is thought to counterbalance these properties by being anti-inflammatory and anti-thrombotic. 10
The imbalanced ratio of omega-6:omega-3 in favor of omega-6 appears to contribute to the prevalence of atherosclerosis, obesity and diabetes. 10
Given the anti-inflammatory properties of omega-3, it is thought to bring benefits in diseases with a low degree of chronic inflammation such as obesity, diabetes, and metabolic syndrome.11
Given the paucity of human studies and contradictory or inconclusive results, what seems to be most prudent at the moment, is to follow the recommendations proposed by health organizations, not exceeding the stipulated daily maximums for each type of fat and trying not to exceed the 4:1 ratio of omega-6: omega-3.
Don’t forget that people with obesity, diabetes, and other metabolic diseases should always get their advice from health professionals, including nutritionists, who will inform you about the most suitable for your specific case.
Does omega-3 lower cholesterol?
Legitimate scientific evidence in this area is scarce.
Some studies report that DHA supplementation increases LDL levels, whereas, EPA supplementation does not seem to have this effect.12
The role of omega-3 supplementation is better established in relation to triglycerides. Products containing omega-3s, DHA and EPA, are often prescribed to control hypertriglyceridemia.12
Is omega-3 good for eye health?
There is uncertain and inconsistent evidence that omega-3 supplementation helps in relieving the symptoms of dry eye syndrome.13, 14
However, how these fatty acids act in the body requires further investigation – including figuring out the optimal dosage, the ratio of EPA/DHA, and the duration of treatment. 13
Other important nutrients for eye health are vitamins A, D, and B12.13
Is omega-3 good for PMS?
I found only two experimental studies with small sample sizes and short experimental periods that drew conclusions in favor of omega-3 supplementation. 15, 16
Omega-3 supplementation may reduce PMS symptoms, however, the lack of information does not allow anyone to formulate any kind of recommendation.
Does omega-3 improve sleep?
Omega-3 can improve some aspects of sleep during childhood, especially in children who have sleep problems. The same does not seem to happen in adults.17
Final Thoughts
ALA (omega-3) is an essential fatty acid, our body cannot synthesize it, so we must obtain it via diet.
Omega-3 sources are limited, so it is important to ensure you include enough ALA-rich foods in your daily diet, namely ground flaxseed, flaxseed oil, chia seeds, and others.
Some people may benefit from omega-3 supplementation (EPA and DHA).
Because this is about health and because each person has his or her individuality, the ideal is to seek help from your doctor and/or nutritionist who specializes in this type of diet before starting any supplementation.
Editor’s note: The content on this website is meant to be informative in nature, but it should not be taken as medical advice. The content of our articles is not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always best to speak with your doctor or a certified medical professional before making any changes to your lifestyle, diet, or exercise routine, or trying a new supplement.
Scientific References:
1Silva G. S. O Vegetariano – Guia Essencial Para Uma Alimentação Vegetariana Saudável, Saborosa e Descomplicada. Oficina Do Livro. 2ª edição (2020). (Portuguese book)
2Vegan Health. Daily Needs: Omega-3 Fats. Available at: https://veganhealth.org/daily-needs/
3efsa. Summary of Dietary Reference Values – version 4 (September 2017). Available at: https://www.efsa.europa.eu/sites/default/files/assets/DRV_Summary_tables_jan_17.pdf
7Vegan Health. Omega-3s Part 2 – Research. Available at: Omega-3s Part 2—Research – Vegan Health
9U. S. Department Of Agriculture. FoodData Central: Olive Oil. Disponível em:https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103861/nutrients
15Sohrabi N, Kashanian M, Ghafoori SS, Malakouti SK. Evaluation of the effect of omega-3 fatty acids in the treatment of premenstrual syndrome: “A pilot trial”. Complementary Therapies in Medicine.
Volume 21, Issue 3,2013.
