Plant-based nutrition › Omega-3
Omega-3 on a plant-based diet
Plant foods supply omega-3 as ALA (in flaxseed, chia, walnuts, hemp and rapeseed oil), which the body converts only poorly into the active forms EPA and DHA. Eat ALA sources daily, and for a direct supply of EPA and DHA take an algae-based supplement, the same source fish get theirs from.
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The long-chain omega-3s EPA and DHA support your heart, brain and eyes, and are especially important in pregnancy for a baby’s development. ALA, the plant form, is essential too but mainly acts as a raw material.
Why plant-based diets fall short
Plants contain no EPA or DHA, only ALA. The body converts just a few per cent of ALA into EPA, and less into DHA, so relying on conversion alone leaves many plant-based eaters low in the active forms. The UK has no formal RNI for omega-3, but SACN suggests around 450mg a day of combined EPA and DHA.
How to get enough
Include a tablespoon of ground flaxseed or chia, or a small handful of walnuts, most days for ALA. For EPA and DHA directly, an algae-oil supplement is the clean, direct route and avoids the sustainability and contaminant issues of fish oil. Grind flax fresh so your body can reach the oils.
Could you be low?
There is no routine test for omega-3 status, so focus on habits rather than numbers: a daily ALA source plus an algae supplement covers most people. Discuss with a professional if you are pregnant or breastfeeding.
How much do you need?
| Group | Per day |
|---|---|
| Adults (19–50) | no UK figure |
| Adults (51+) | no UK figure |
Source: SACN.
Best plant-based and fortified sources
| Food | Serving | Amount | % of RNI |
|---|---|---|---|
| Walnuts | small handful (30g) | 2.72g | n/a |
| Hemp seeds (hulled) | 3 tbsp (30g) | 2.61g | n/a |
| Ground flaxseed (linseed) | 1 tbsp (10g) | 2.28g | n/a |
| Chia seeds | 1 tbsp (12g) | 2.14g | n/a |
| Rapeseed oil | 1 tbsp (14g) | 1.28g | n/a |
| Cooked soya beans | 1 cup cooked (172g) | 1.03g | n/a |
| Edamame (soya beans) | 1 cup (155g) | 0.555g | n/a |
Common questions
Can vegans get EPA and DHA?
Yes, from an algae-oil supplement, which is where the omega-3 in fish originally comes from. Plant foods only provide ALA, which converts poorly.
Is flaxseed enough for omega-3?
Flaxseed is an excellent source of ALA, but ALA converts poorly to EPA and DHA. Use it daily, and add an algae supplement for the active forms.
How much omega-3 do I need?
The UK sets no formal RNI. SACN guidance is roughly 450mg/day of combined EPA and DHA, best met with an algae supplement on a plant-based diet.