Get Your Fatty Acids On! Our Top Plant-based Omega Supplement Picks

Omega 3 and Omega 6 are the two main categories of Essential Fatty Acids or EFAs. They are considered “essential” because they are not made by the human body, and thus must be obtained either from foods or supplements. Omega 9s are an important third class of omegas, but they are not considered essential, as they can be produced by the body.

In general, essential fatty acids are important for proper cardiovascular, immune, nervous, and reproductive system functioning. They also play a critical role in the formation and functioning of cell membranes throughout the body.

In particular, omega 3s have been shown to help decrease inflammation and inflammatory responses; protect the body’s nerves and eyesight; reduce cardiovascular disease risk; and improve learning, thinking, memory, and cognition.

Many Americans are deficient in omega 3s, which are primarily found in coldwater fish, flax seeds and oil, walnuts, spirulina, leafy greens, cruciferous vegetables, and other nuts and seeds. All these foods (minus the fish) are great vegan sources of omega 3 fatty acids.

Omega 6s have been shown to help defend the body against cancer, rheumatoid arthritis, eczema, psoriasis, diabetic neuropathy, and even PMS! Unfortunately, though, many of us are getting too much of a good thing, at least relatively speaking.

Many people over-consume omega 6s relative to omega 3s, namely due to the limited types of oils used (and over-consumed) in processed foods. Over-consumption of omega 6s can increase inflammation throughout the body – an important risk factor for chronic diseases like cancer, diabetes, stroke, and heart disease.

Minimizing consumption of processed foods and favoring flax, olive, and grape seed oil in cooking and dressings can help ensure a healthier balance of omega 3s and 6s. Taking an omega 3 supplement to help balance out omega 6 consumption can also be beneficial.

Omega 9 fatty acids protect against heart disease and certain cancers, and can easily be obtained through olives and olive oil, avocados, and most types of nuts.

Vegan Supplement Options

The recommended ratio of omega 3 to omega 6 intake is somewhere between 1:1 and 1:4. Most Western diets fall closer to 16:1!

While it’s great to try to achieve an optimal omega 3 to omega 6 ratio in the diet, if you find yourself falling short on omega 3s, you may want to consider one of the following supplement options. All selections are vegan, including the EFAs themselves, as well as the capsules.

• DEVA is one of the most popular brands of vegan omega supplements and offers several different options. Their algae-derived Omega-3 DHA supplement is completely fish-free and vegan and comes in 200mg soft gels. They also make an algae-derived Omega-3 DHA supplement with EPA.  DEVA also makes an omega-3 supplement derived from organic, cold-pressed flaxseeds – the Vegan Flaxseed Oil formula. This flax supplement is a great option for vegans and anyone who prefers to avoid the fishy taste of fish oil supplements. Finally, DEVA’s Chia Seed Oil capsules are another excellent source of omega 3, 6 and 9, and bring many of the additional health benefits of chia seeds!
• Ovega-3’s DHA + EPA supplement is another popular option for a plant-based omega boost. The 500mg soft gels contain algae-sourced omegas and are guaranteed free of PCBs, mercury, and other potentially harmful substances.
• Life Extension produces a similar supplement, the Super Omega-3, which also contains DHA and EPA. These capsules are enteric-coated for easier digestion and contain beneficial sesame lignans and olive fruit extract.
• Garden of Life also makes a DHA supplement in a vegan, orange-flavored soft gel. It contains 320mg total Omega-3s and 300mg DHA per serving.
• If you prefer a liquid supplement, check out Barlean’s Total Omega 3-6-9 Vegan Swirl. The vegan version comes in a delicious Pomegranate Blueberry flavor described as having the taste and texture of a fruit smoothie.

Did we miss your favorite vegan omega supplement? Tell us about it in the comments section below!

Learn How to Cook Plant-Based Meals at Home

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental well-being, fitness goals, nutritional needs, allergies, gut health, and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, and prostate cancer, and has many side effects.

For those of you interested in eating more plant-based or even giving one of these vitamin-rich citrus meals a try, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.

Here are some great resources to get you started:

• Weekly Vegan Meal Plans
• Plant-Based Health Resources
• Plant-Based Food & Recipes
• Plant-Based Nutrition Resources
• The Ultimate Guide to Plant-Based Nutrition
• Budget-Friendly Plant-Based Recipes
• High Protein Plant-Based Recipes
• Plant-Based Meal Prep

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