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How to Get Enough Omega-3 as a Vegan


Omega 3s get a lot of attention in the world, and for good reason! Omega is an essential nutrient for humans and are associated with many health benefits. Studies have determined that it supports your heart and brain health, has anti-inflammatory effect and improve your skin condition.

But, if you are a plant-based, it can be hard for you to get your omega fatty acids from food.  Plant-based foods typically only contain alpha-linolenic acid or ALA. However, the body’s ability to convert ALA is not efficient, and only 5% of ALA is converted to convenient for body fatty acids form. That’s why it is essential that a high amount of omega 3 foods are present in a vegan diet, in order to meet the body needs. Also, getting the right balance between omega-3 and omega-6 fats is important. A diet low in omega-3s but high in omega-6s can lead to inflammation.


So, how you can get your omega 3 as a vegan?

We need to look to natural foods to get our daily omega-3, and these are a few of our favorite sources of this essential fatty acid. They are available in a wide variety of plant foods. 

Main sources of plant-based omega 3 are:

  • algae oil
  • flax seeds,
  • chia seeds
  • walnuts
  • beans


Algae oil


Algae Oil is one of the best sources of Omega 3 Vegan fatty acids. Its obtained from algae, which can be naturally found in oceans, lakes, rivers and ponds. This marine organism is also cultivated in laboratories for its unique oil. In fact, over 70% of the oxygen that we breathe today comes from the algae in the oceans.

Certain species of microalgae are especially rich in two of the main types of omega-3 fatty acids — eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Studies show that it’s easy to increase the amount of omega-3s in algae by manipulating their exposure to UV light, oxygen and temperature.


Why choose algae oil instead of fish oil?


Many people get their Omega 3 through consuming fish. But did you know fish don’t produce Omega-3?  It is synthesized by algae. When fish consume microalgae, they store Omega 3 in their tissues. Which is then consumed by us as Omega 3 fish oil. So, it's no longer necessary to kill fish for Omega 3.

We can save fish and oceans. Because, using fish for oil is not sustainable and has a major impact on oceans and marine wildlife.  Nowadays, 25% of the global fish catch is used for the fish oil industry.

Algae oil is healthier too. Fish consume pollutants, mercury, heavy metals, microplastic and other contaminants. But, because algae is grown under controlled conditions and purified, it is free from toxins that may be present in fish and fish oils.

One of the easiest and most effective ways to increase your intake of omega-3 fatty acids as a vegan is taking an Omega 3 supplement. Dr. Moritz has a great Vegan Omega 3 supplement that is made from pure Algae. This product is carrageenan free and non-GMO. Bottles are made from 100% recycled plastic. Try out and benefit from the purest form of Omega 3 available!