Best omega-3 supplements for vegans: Dosage, benefits, and side effects

Omega-3 fatty acids, the key ingredient in omega-3 supplements, are a group of polyunsaturated fatty acids essential for the normal functioning of the body.

Omega-3 fatty acids are made up of three essential acids: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). Alpha-linolenic acid is found in plants, while docosahexaenoic acid and eicosapentaenoic acid are obtained from animals and algae.

Common sources of omega-3 fatty acids include fish, seafood, nuts, seeds, and plant oils. Although omega-3 can be obtained naturally from these food sources, many people don’t get enough in their diet. Hence, there is a need for omega-3 supplements. Omega-3 fatty acids protect the heart, promote a healthy brain and eyes, and reduce inflammation. 

If you are a vegan trying to purchase the best omega-3 supplement available today, this article is for you. Below is a list of some of the best omega-3 supplements for vegans: 

How much omega-3 should vegans take per day?

Vegans should take about 1100 to 1600 mg of omega-3 supplements daily. 

Benefits of omega-3 supplements

Omega-3 supplements have numerous benefits. Here are four significant benefits of taking omega-3 supplements:

1. Supports healthy heart

A study suggests that omega-3 supplements can help prevent heart diseases, as they reduce triglyceride levels and diastolic blood pressure, which is beneficial in maintaining a healthy heart.

Omega-3 fatty acids also increase HDL cholesterol levels, which benefits the heart. This benefit is more noticeable in people taking high amounts of omega-3 supplements.

2. Reduces inflammation

Omega-3 fatty acids help decrease the levels of C-reactive protein and interleukin, which are important markers of inflammation.

High doses of omega-3 supplements also improve the symptoms of inflammatory conditions like rheumatoid arthritis.

3. Supports vision

Docosahexaenoic acid (DHA), one of the omega-3 fatty acids, is an essential retina component. 

A study also shows that supplementation with omega-3 can reduce intraocular pressure in the eyes of adults with normal blood pressure.

4. Improves brain function

Omega-3 fatty acids may aid in slowing down cognitive decline in older people, potentially decreasing the risk of diseases like Alzheimer's.

Another study shows that omega-3 fatty acids may also be beneficial for supporting mental health and treating mental health conditions like depression.

Omega-3 fatty acids are also recommended for pregnant women as they help maintain blood levels of DHA and EPA needed for proper fetal development. 

Side effects of omega-3

Although omega-3 has many beneficial effects on the body, it also has side effects. Here are the common side effects of omega-3:

• Bloating
• Burping
• Nausea and vomiting
• Diarrhea
• Bad breath
• Stomach upset 

Omega-3 has also been linked to increased blood sugar levels in people with diabetes and decreased blood coagulation in healthy people. 

Speaking with a healthcare professional about your nutritional needs

Before purchasing any omega-3 supplement, speaking to a healthcare professional is best. A healthcare professional will help you choose the best supplement for your nutritional needs.

You should also inform your healthcare professional if you have any diseases or conditions. If needed, a healthcare professional may recommend omega-3 supplements.