ASK A VEGAN
Howdovegansgetomega-3?
ALA from flax, chia, walnuts and hemp; direct EPA/DHA from algae oil supplements — the same source fish get it from.
HEALTH
Short answer
ALA from flax, chia, walnuts and hemp; direct EPA/DHA from algae oil supplements — the same source fish get it from.
HEALTH
The detail
Aim for 1-2 tbsp ground flaxseed or chia daily for ALA. For EPA/DHA, an algae oil supplement (250-500 mg combined) is the cleanest route — no mercury, PCBs, microplastics or overfishing.
Algae is where fish get their omega-3s. Cutting out the fish removes the middle step and the contaminants.
RELATED
More questions like this
- What supplements do vegans need?
Only B12 is universally required. Vitamin D, iodine, algae-based omega-3 (EPA/DHA), and sometimes zinc, selenium or iron are recommended depending on diet and location.
- How do vegans get B12?
From supplements or fortified foods (plant milks, nutritional yeast, cereals). B12 is made by bacteria — animals get it from soil, feed additives, or their own supplementation.
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