Can you get enough omega-3 on a plant-based diet?

Many people think the only way to get enough omega-3 is from fish. The good news is that you do not need to turn to fish and fish oil supplements to get omega-3. All omega-3 fatty acids originate from plants and a whole food, plant-based diet can provide adequate quantities of omega-3 fatty acids.

What is omega-3?

Omega-3 fatty acids are essential, meaning our body cannot make them, therefore, we must get it from food. They play an important role in cellular function and maintaining a healthy brain, skin, heart, kidneys, and eyes.

There are three main types of omega-3s: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The omega-3 found in plants is ALA, and our bodies convert this to the active forms of omega-3, the longer chains EPA and DHA (although EPA and DHA can be found in some sea vegetables).

What are the best sources of omega-3?

The richest sources of omega-3 fatty acids are flax seeds, chia seeds, hemp seeds, walnuts, seaweed and algae. Small quantities of omega-3 are present in green leafy vegetables and beans.

How much omega-3 do I need to be getting?

The recommended daily intake of omega-3 fatty acids in Australia is 1.3 g/day for men and 0.8 g/day for women. (1)

However, it is important to note that the ratio of omega-6 to omega-3 is also very important as omega-6 and 3 fatty acids compete with other during metabolic steps. An adequate ratio of 4:1 or less is recommended. A Western-style diet provides way more omega-6 than required, particularly from animal foods, ultra-processed foods and oils. Eliminating or greatly reducing animal foods and oil, and increasing servings of whole, plant foods including green leafy vegetables and legumes will decrease the omega-6 to 3 ratio, which will reduce inflammation.

To obtain enough omega-3, 1 tablespoon per day of ground flax seeds or chia seeds should provide you with adequate amounts of omega-3 fatty acids. An easy way to incorporate these is to sprinkle them on breakfast.

Do plan-based eaters get enough omega 3?

Most people following a plant-based diet do not have any issues consuming adequate omega-3. In fact, one study found those following a vegan diet consumed more omega-3 than the recommendation. (2)

Although it is true that plant-based eaters have lower levels of omega-3 DHA than omnivores, there is no evidence showing that vegans have adverse health outcomes that are related to lower DHA levels. (3)

References:

(1)   NHMRC. (2023). Fats: Total fat & fatty acids. Retrieved from: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/fats-total-fat-fatty-acids

(2)   Rizzo NS, Jaceldo-Siegl K, Sabate J, Fraser GE. Nutrient profiles of vegetarian and nonvegetarian dietary patterns. Journal of the Academy of Nutrition and Dietetics. 2013 Dec 1;113(12):1610-9.

(3)   Sarter B, Kelsey KS, Schwartz TA, Harris WS. Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement. Clinical nutrition. 2015 Apr 1;34(2):212-8.