Vegan Alternatives to Fish Oil

Vegan Alternatives to Fish Oil

Everyone knows that fish oil is good for you.

but that’s because it contains Omega 3 Fatty Acids and if you’re vegan?

You can’t rely on fish oil for your Omega 3 Fatty Acids.

The good news is that there are plenty of vegan omega supplements that don’t involve the murder of fish, animals, or other creatures.

Plus, they’re tasty and have the same health benefits too!

The Best Alternatives To Fish Oil Supplements For Omega 3 Fatty Acids

We’ve got 7 great, 100% natural, options for you in your quest for vegan fish oil supplements.

Chia Seeds

Chia seeds have become one of the most popular sources of Omega 3 Fatty acids for vegans and that’s because they’re also packed with fiber and protein.

Some studies have claimed that they may also reduce your risk of chronic disease later in life and an animal study has seen chia seeds reduce inflammation too.

However, we should note that though they contain plenty of alpha-linolenic acid omega 3 fatty acids, more research needs to be done before anyone can be conclusive about their exact health benefits.

Best of all, you only need 1 ounce of seeds to get all the fatty acids that you need each day!

Brussels Sprouts

Gordon Ramsay says you have to learn to cook brussels sprouts properly to enjoy them but when you do? They’re rich in Omega-3 fatty acids as well as Vitamins K and C, as well as being a super source of fiber.

If eaten regularly, a study found that they can reduce your risk of heart disease by up to 16%!

We should note that if you want your maximum dose of fatty acids from these veggies, you need to cook them – they contain 3 times as much when cooked as when they are raw!

Algal Oil

We’re not sure why they don’t call this algae oil but algal oil is, indeed, made from algae.

It contains Omega 3 fatty acids for sure, however, there is some doubt as to how nutritionally available it is and further studies need to be carried out before benefits to blood pressure, heart health, etc. can be claimed.

And if may not be a good substitute for fatty fish. So, if you use it as one of your fish oil substitutes of choice? Mix it up with other vegan fish oils or you may lose the benefits you gain when you eat fish in your pre-vegan days.

Also, it can be a bit hard to swallow by itself – we recommend mixing it with some soybean oil and using as the base of a smoothie or drink.

Hemp Seeds

Hemp seed oil is about 30% omega 3 fatty acids and consuming hemp seeds as part of a vegan diet is generally considered a desirable thing to do.

Not only do they contain essential fatty acids but unlike algal oil supplements, there’s no doubt that they offer other health boosts such as preventing blood clots.

You can add hemp seeds to pretty much any food or smoothie and they taste pretty good too.


Walnuts are heavy in polyunsaturated fats and they contain plenty of fatty acids such as Omega-3 too.

They’ve been linked to better brain health in studies and there’s no doubt that they’re one of the few plant groups that pretty much everyone is happy to eat in large quantities.

There’s no need to disguise walnuts in vegetable oils to get kids to eat them, for example. They are also much, much nicer than cod liver oil!

Flaxseed/Flaxseed Oil

Another great source of long-chain fatty acids is flaxseed and it’s also packed with fiber and protein and essential minerals!

There are plenty of studies that say these healthy fats in flaxseed help to reduce the presence of unhealthy cholesterol in the body which is definitely a positive for your heart health.

It has a pleasant mild nutty flavor and is very easy to use in baking or sprinkled on salads, cereals, etc.

Perilla Oil

This oil is made from the seeds of the perilla plant and it’s very popular in Korean cuisine.

It has a lot of Omega-3 fatty acids present – in fact, a single tablespoon contains over 9000 mg of Omega-3!

It’s not good to use this oil for cooking as it can oxidize when heated and produce harmful chemicals.

Just sprinkle it on salads and other dishes that need a little oil and eat it that way.

Final Thoughts On The Vegan Alternatives To Fish Oil

So, there you have it – there are some great vegan options to replace fish oil in your diet and many of them are super tasty too!

Other great vegan supplements include Hippo7 Plant-Based Supplements, vegan creatine, and these vegan multivitamins.

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