How to Get Omega-3s As a Vegan

If you pay attention to your diet and try to eat healthy, youve likely heard of omega-3 fatty acids. Studies on omega-3s show their numerous, and powerful, health benefits.

So how does your body benefit from omega-3 fatty acids? Can people following a vegan diet get enough omega-3s? How much is enough? You might be thinking fatty fish like tuna and salmon are the only sources of these powerhouse fatty acids. Do plants even contain omega-3s?

Find your answers below!

What are Omega-3 Fatty Acids?

When someone refers to healthy fats”, theyre usually talking about omega-3 fatty acids. Omega-3s are polyunsaturated fats that help your body absorb vitamins and nutrients needed for healthy functioning. They help the body form cell membranes, provide energy, and are used to form eicosanoids, signaling molecules that play key roles in the cardiovascular, pulmonary, immune, and endocrine systems.

There are 3 main types of omega-3 fatty acids; alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These fatty acids, and especially the combination of the three, carry out vital functions in our bodies.

ALA is an essential fatty acid; your body cant make it on its own so you have to get it from foods. We can convert ALA into DHA and EPA but this isnt a very efficient process so its important to make sure youre getting enough preformed DHA and EPA in your diet.

Sources of Omega-3 Fatty Acids for Vegans

ALA is easy to find in plant foods. Men need about 1.6g of ALA omega-3s a day, while women need 1.1g, and these amounts are easy to cover on a vegan diet. Unfortunately, DHA & EPA can be a bit trickier to come across, especially for vegans. But dont worry, well tell you how you can incorporate these super-important fatty acids into your diet! First, lets have a quick look at the plant-based sources of ALA.

Sources of Alpha-Linolenic Acid (ALA) for Vegans

Chia Seeds

Chia seeds are a rich source of ALA, with the essential fatty acid making up about half of the total content. Just one tablespoon of chia seeds provides 1.32g of ALA.


Flaxseed is another great source of ALA. One tablespoon of flaxseed oil contains 7.26 grams of ALA, and one tablespoon of ground flax contains 2 grams of omega-3. 


Walnuts are the only tree nut that provides a sufficient amount of ALA. Just one ounce contains 2.5 grams. That means one handful of walnuts is more than enough to fulfill your daily need!

Sources of DHA & EPA for Vegans

Fish are a rich source of DHA and EPA omega-3 fatty acids. But what if youre vegan? Or, what if you want to protect our oceans and their biodiversity? Weve got good news for you! The reason fish are such a great source of omega-3s is because they eat algae, the best direct plant-based source of DHA and EPA.

Almost everyone has heard of fish oil supplements. But did you know there are options for vegans too? Algae oil supplements, such as our Testa Algae Oil Omega-3 capsules, go straight to the source and get all their omega-3 goodness from algae. And whats more, our algae is grown on land under controlled conditions. This means you dont get any potentially harmful wild algal strains, or the nasty contaminants like PCBs and heavy metals that are often found in fish and fish oils.

How Much Omega-3s Do Vegans Need Daily?

The recommended daily intake of omega-3s differs according to your age group, sex assigned at birth, and a few other factors, such as health status. Most experts have no official recommended daily intake of omega-3s, but most health organizations, such as the EFSA (European Food Safety Authority) and the USDA (United States Department of Agriculture) suggest a daily combined minimum of 250-500mg.

Ideal Omega-6 to Omega-3 Ratio

Research suggests that the optimal ratio of omega-6 to omega-3 fatty acids is 1:1, however, in our modern diets this is unrealistic. The ideal goal to improve ALA conversion would be around 4:1 of omega-6 to omega-3. However, it is still important to aim for that ideal ratio of 1:1 if you can!

Testa Products We Recommend to Fulfill Your Omega-3 Needs!

We offer a variety of omega-3 supplements for your personal needs. Find what works best for you below.

Vegan Omega-3s For Women


Our most popular omega-3 capsule, Testa Omega-3 DHA and EPA is suitable for everyone. One capsule per day provides optimal support for the heart, brain, and eyes.

Vegan Omega-3s For Men


Good for your brain, vision, and heart, vegan krill oil supplement (vrill) contains the daily recommended amount of omega-3s for men in just two capsules. Plus, it features more of the powerful antioxidant astaxanthin, and more phospholipids for enhanced omega-3 absorption, than krill oil!

Vegan Omega-3s For Pregnancy


Testa Omega-3 vegan DHA is ideal for pregnant women to take in combination with Testa Omega-3 DHA + EPA, as it provides additional support for healthy fetal development.

Vegan Omega-3s For Infants

Liquid Junior (6+ Months)

With its subtle strawberry flavor, Liquid Junior is perfect for babies aged at least 6 months. A teaspoon of this brain-boosting supplement per day can help support their memory, vision, and promote healthy growth of the brain, bones, and teeth!

Vegan Omega-3s for Kids

Liquid Junior

Liquid Junior contains vegan and fish-free DHA which is important for brain and eye development. Liquid Junior also contains Vitamin D3 to strengthen childrens immune systems, and support their bone and teeth development.

Vegan Omega-3s For Teens


Teens can benefit from taking our DHA & EPA supplements too! Omega-3s help support growth, development, and brain function through puberty!

Vegan Omega-3s For Seniors


A perfect replacement for krill oil, our Vrill capsules give your brain the boost it needs as you age, to keep your memory sharp, and your mind and vision clear! It also contains EPA to protect your heart.

Now youve learned just how important omega-3s are for your health, and how to get enough of them as a vegan. Still not sure about your omega-3 levels on a plant-based diet? Try our Omega-3 Index Self-Test for a comprehensive analysis!

Are Vegan Omega-3 Supplements Effective?

Is Algae Omega-3 As Good as Fish Oil?