8 Best Vegan Alternatives To Fish Oil - Get It From The Source Itself

This list of plant-based healthy fats is perfect for anyone keen to find an excellent omega-3 source. Whether you are vegan or not, you’d be pleased to see that these plant-based omega-3 alternatives to fish oil can give you a very healthy boost.

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There is no doubt that meat-free and plant-based diets are gaining more and more popularity. By eliminating food groups from your diet, you may be at risk of missing out on certain micronutrients. That is why it is important to find good vegan alternatives and substitutes so that you can stay healthy and meet all your nutritional needs.

In particular, omega-3 fatty acids are vital for brain function, healthy eyes, and healthy skin. Non-vegans can get their fatty acids from foods like fish, such as salmon or sardines, to name but two. However, for vegans, those sources are not an option, and they have to look elsewhere.

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What Is Fish Oil?

As the name suggests, fish oil is a product of fish tissue. Some fish have a particularly high fat content compared to others. That includes salmon, sardines, herring, mackerel, trout, anchovies, and shrimp.

Whiter fish, like cod, haddock, or bass, have lower levels of fish oil in their tissues and are therefore not such good sources of omega-3.

While fish oil is a good source of omega-3, it is completely non-vegan.

What Is Omega-3?

Omega-3 is what is known as an essential polyunsaturated fatty acid, crucial to health. The essential part means that we cannot produce it ourselves. Instead, we need to obtain it externally through what we eat.

It has been linked to controlling triglyceride levels, and it is deemed to be good for mental health, eyesight, cardiovascular health, and joints.

There are three primary fatty acids in omega-3, and all three are hugely important to our nutritional and health needs. They are:

Docosahexaenoic acid
Eicosapentaenoic acid
Alpha-linolenic acid

Docosahexaenoic Acid (DHA)

Docosahexaenoic acid (DHA) is one of the omega-3 fatty acids that tend to be predominantly found in fatty fish. DHA is present in every cell in your body – that is how important it is. It is especially important for the function of the brain, eyes, and skin. However, despite that intimate relationship with DHA, our bodies actually cannot manufacture it, and there it needs to be obtained externally. Other benefits of DHA include reducing triglycerides and managing bad cholesterol levels. [1]

Eicosapentaenoic Acid (EPA)

Eicosapentaenoic acid (EPA) also plays a pivotal role in the health of your body and again needs to be sourced through diet. Like DHA, it is rare in plants but commonplace in some fatty fish. EPA is especially beneficial for good heart and joint health, helping with weight control issues and cognitive function, especially in growing children.

Alpha-linolenic Acid (ALA)

Alpha-linolenic acid (ALA) is another vital fatty acid that is critical to human life.

Like DNA and EPA, ALA needs to be sourced externally through diet. ALA is required for neurological health and could help to prevent the likes of serious medical conditions such as stroke and high blood pressure. [2] ALA differs from DHA and EPA because it can be found in nuts, seeds, and dark leafy greens.

While ALA can be commonly found in plant sources, DHA and EPA are predominantly found only in fish and marine sources. However, predominantly does not mean exclusively.

Can Vegans And Vegetarians Consume Fish Oil?

The Vegan Society defines veganism as:

“…a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose.”[3]
vegansociety.com

By that definition, one would certainly then exclude fish oil.

Vegetarianism also excludes the consumption of animal flesh but does permit the eating of animal products such as eggs and milk (unlike veganism). However, despite that difference from veganism, a vegetarian diet should also exclude the consumption of any fish products.

For those vegetarians that eat fish, pescatarians, fish oil would be fine. However, being a pescatarian and being vegetarian really are two very different things.

What Is The Difference Between Plant Omega-3 And Fatty Acids From Fish?

There are a few differences. For a start, plant omega-3 is cruelty-free. Nothing has to suffer or lose its life for you to be able to consume it.

Another thing to consider is that a lot of fish, especially mass-produced “factory-farmed” fish, can come with not only omega-3 but a range of unpleasant toxins, such as mercury and dioxins. [4] Needless to say, you would want to avoid those whenever possible, especially women.

In Short, Why Is Vegan Omega-3 Better Than Fish Oil?

Vegan omega-3 is cruelty-free.
It is free of dangerous toxins and chemicals.
It is a much better option for the environment.
It is plant-based and more sustainable.

In contrast, fish oil production is massively unsustainable as humans are ruthlessly pillaging the oceans with industrial-scale fishing. Also, not everyone likes the taste of fish, including non-vegans! Having other tastier alternatives is becoming more and more popular!

Best Plant-Based Omega-3 Sources For Vegans

1. Algae Oil

Algae are simple plants that live in water and can range from microscopic to large seaweeds such as giant kelp.

Algae is considered one of the most efficient groups of organisms on Earth and are not only an excellent source of omega-3, but are also a good source of biofuel, aquafeeds for the aquaculture and agriculture industries, and high-protein sources for human consumption.

Made from algae, this oil supplement is a good (albeit often expensive) source of omega-3 for vegans and vegetarians. In fact, all fish, whether farmed or wild, receive their omega-3 content from eating algae (Microalgae).

Although algae are eaten only by smaller fish, those, in turn, are eaten by slightly larger fish, and so on. So the docosahexaenoic acid (DHA) gets passed along all the way up to the biggest fish. So, you don’t need to eat fish to get your omega-3, why not get it directly from the source?

As it comes from a marine source, the great news for vegans is that algal oil also comes with good amounts of DHA and EPA. [5] Therefore, it can be taken along with other vegan oils below that only have ALA to gain the full trio of omega-3 fatty acids. Unlike fish, algae has no fishy odor and has no cholesterol, and it lacks potential contaminants.