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In the last decade, Veganism has surged in popularity.
For example, between the years of 2014 and 2017, there was a 600% increase in people identifying as vegans in the US. (Source)
The reasons for this are varied, including:
- More meat-free products available
- People showing more empathy towards animals
- People wanting to reduce carbon dioxide emissions
- Increased awareness of the health benefits of Veganism
But whilst there are many benefits of turning vegan, there are certainly some drawbacks too.
A lot of these drawbacks are due to vegans not meeting their nutrient requirements, and so a great way to minimize these drawbacks is to use supplements.
Whilst vegans would benefit from taking a variety of supplements, this article focuses specifically on Omega-3.
(I may cover the other supplements in a different article…)
Why Omega-3 is So Important For Vegans
You’re making a wise decision by supplementing with Omega-3.
Before we cover the best Omega-3 supplements for vegans, here are a few reasons why Omega-3 is so, so important if you eat a plant-based diet – proof you’re about to make a smart purchase!
Omega-3 Helps Improve Depression
There’s a lot of research that shows that vegans are more likely to suffer from depression compared to meat-eaters.
For example, a study on 9668 men found that vegans had higher depression scores on average than meat-eaters.
Another study on students in Sweden and Norway found that vegans were more likely to be depressed and had more fatigue compared to omnivores.
Whilst the reasons for this are unclear, one possible explanation is that vegans consume low amounts of Omega-3, which is found predominantly in oily fish.
Now for the good news…
A review of 3 studies concluded that Omega-3 is effective at improving depression.
Omega-3 Increases Bone Mineral Density
Osteoporosis is a condition that occurs when your bone density decreases, which increases the risk of bone fractures.
These fractures can have a serious impact on a person’s health, happiness and quality of life.
They can result in chronic pain, long-term disability and even death in extreme cases.
So, why am I telling you this?
Well research has shown that vegans are much more likely to suffer from Osteoporosis than meat-eaters.
For example, a study compared the fracture rate of people eating different diets, including meat-eaters, pescatarians, vegetarians and vegans.
The results showed that vegans were 30% more likely to suffer fractures than meat-eaters.
And this is where Omega-3 enters the fray.
A study on 1865 women concluded that Omega-3 intake is positively associated with bone mineral density.
In other words, by supplementing with Omega-3, you’re less likely to suffer from devastating bone fractures.
Omega-3 Lowers Inflammation
Our ancestors had an Omega-3 to Omega-6 ratio of around 1:1.
I.e. they consumed the same amount of Omega-3 as they did Omega-6.
(In fact, vegans will most likely have an even higher ratio due to avoiding oily fish and eating plenty of seeds.)
The bad news is that research has shown that this high ratio promotes inflammation.
So if you want to lower inflammation, keeping your ratio in check by supplementing with Omega-3 is a wise thing to do.
(Related reading: 3 Best Magnesium Supplements For Reducing Inflammation)
Best Budget Omega-3 for Vegans: The Veggie Doctor Qwell Omega-3
This Omega-3 supplement is pretty decent quality and has very little drawbacks.
A great choice for those wanting to save their cents.
Why I like it
Let’s start with the obvious one.
A lot of vegan Omega-3 supplements out there cost a hefty chunk, but The Veggie Doctor Qwell Omega-3 is fantastic value for money.
Another great feature is that this supplement is high in DPA (Docosapentaenoic Acid).
This exciting fatty acid has been shown to inhibit inflammation even better than EPA!
(EPA is another fatty acid that’s present in all Omega-3 supplements, but most other supplements don’t include DPA.)
As a bonus, this supplement doesn’t include nasty additives, such as Carrageenan and Magnesium Stearate which may be harmful.
Very few indeed.
But if I was to be super picky, it would be good if you could get this supplement in bigger sized bottles.
Since the bottles contain 60 capsules, they’ll only last a month (taking 2 capsules daily) and I prefer buying my supplements in bulk.
Best Mid-Tier Omega-3 for Vegans: DSO Plant Based Omega-3
A high-strength Algae based Omega-3 supplement that’s designed and created by real doctors.
Overall, a solid all-rounder.
Why I like it
Each serving of this supplement provides 700mg of DHA and 900mg of EPA.
This makes it a fair bit stronger than The Veggie Doctor Qwill Omega-3.
(Generally, the stronger the better when it comes to Omega-3 supplements, as long as you’re not taking too much.)
I also love how this product is designed and created by actual certified doctors, because let’s face it…
They’re the experts at the end of the day.
And finally, it’s nice that DSO use eco-friendly packaging, which means you’re helping the planet by choosing them over other brands.
The only other ingredient is listed as Vegetable Capsules, which isn’t specific enough in my eyes.
(I don’t know about you, but I like to know exactly what’s going into my body when I take supplements.)
Best Premium Omega-3 for Vegans: Source Oil Omega-3
Premium quality, high-strength and pretty darn expensive.
The Rolls Royce of vegan Omega-3 supplements.
(I’ll be surprised if you find a better vegan Omega-3 supplement than this one.)
Why I like it
Being 100% Algae oil, this is as pure as it gets.
No fillers. No bulking agents. No rancid vegetable oils.
Just real Omega-3 goodness.
And at 1000mg of DHA per serving, it’s possibly the strongest vegan Omega-3 supplement on the market.
Although expensive, each bottle contains 125 servings meaning it’ll last you much, much longer than the other vegan Omega-3 supplements out there.
A premium quality, premium strength supplement tends to have one big drawback. A premium price.
And Source Oil Algae Omega-3 is no different.
(In fact, I’m yet to find a more expensive bottle of vegan Omega-3.)
Also, some people may not like the taste as it’s in liquid form, but as the saying goes:
Don’t knock it until you’ve tried it.
By now, you hopefully realise just how important Omega-3 supplementation is for vegans.
A good quality Omega-3 supplement will help you:
- Reduce depression
- Lower inflammation
- Reduce the risk of bone fractures
This article has revealed the 3 best Omega-3 supplements for vegans at different prices, but if you’re still on the fence, then check out my favorite, The Veggie Doctor Qwell Omega-3, on Amazon.
I hope you’ve enjoyed this article!