Plant-based Nutrition, Supplements

Omega-3: What every vegan should know!

white and soft gel capsules lying in plates and on marble

Omega-3 fatty acids form an essential constituent of one’s daily diet. Therefore, everyone should make conscious efforts to include rich sources of Omega-3. Luckily, you don’t have to turn your heads to fish or fish oil supplements to get them. 

In this blog, we look at a few common questions that may arise if you are a vegan or planning to turn one. 

What are omega-3 fatty acids? 

Omega-3 fatty acids are essential components of the membranes that surround each cell in the body. In addition, Omega-3 aids many vital functions in the heart, blood vessels, lungs, immune system, and endocrine system.

The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant-based foods such as flaxseed, soybean, walnuts, chia seeds etc., while DHA and EPA are found in marine algae and fish.

How do vegans meet their Omega-3 fatty acids requirement?

You can find plenty of vegan foods rich in Omega-3, which are very easy to incorporate into your daily lives. Foods like walnuts, chia seeds, kidney beans, and spinach are rich in Omega-3. 

Should vegans consume omega-3 supplements?

Being a vegan shouldn’t mean that you will be missing out on your required daily intake of Omega-3 fatty acids. As explained above, Omega-3 is a vital constituent of one’s diet, and you cannot afford to miss them in your diet. 

If you believe that your diet cannot provide you with the required amount of Omega-3, Vegan Omega-3 supplements can help you. They are made from plant-based sources and are fish-free, enabling vegans and vegetarians to keep up with the required daily intake of omega-3 essential fatty acids.

How much Omega-3 per day does your body need?

A minimum of 250-500 mg of EPA and DHA combined is recommended daily for adults. However, this figure may vary according to specific health conditions, the recipients’ age, and sex. The suggested amount of ALA in a healthy man is around about 1.6g, while that of a woman is around 1.1g.

What are the symptoms of omega-3 deficiency?

The deficiency of Omega-3 fatty acids in the body can cause one to have rough, scaly skin and cause rashes. Studies also show that people are less likely to develop dry eye diseases and Age-related Macular Degeneration (AMD) if omega-3 is present in sufficient quantities in the diet.

Scientists are trying to evaluate and understand the effects of omega-3 on one’s health. The research has concluded that those who eat seafood are less likely to be ill by several chronic diseases. Also, there is a reduced risk of getting affected by cardiovascular diseases, rheumatoid arthritis, Alzheimer’s disease, dementia, and other problems with cognitive function.

How do I choose a vegan omega-3 supplement?

Today, thousands of vegan omega supplements are available in the market, each promising to do its job more effectively than the others.

A few things to be kept in mind while choosing a vegan supplement include:

  1. Check the supplement for the vegan ingredients being used. 
  2. Check if the supplement is an ALA, DHA or EPA.
  3. Check if the supplement brand is certified with GMP and Non-GMO to ensure that the ingredients are not genetically modified.
  4. Verify whether the omega-3 present is sufficient enough to satisfy one’s daily needs.
  5. Make sure that the capsules used are HMPC (plant-based) capsules and not softgels.

Omega 3+6+9 by Foresta Organics

Omega-3+6+9 is developed entirely from vegetarian omega-3 sources available naturally. Since they are plant-sourced, they are extracted from flaxseed and safflower.  

Flaxseed or Alsi are important oilseeds rich in fibres, carbohydrates, protein, and minerals, while safflower is a rich source of unsaturated fatty acids. In addition, all the products developed by Foresta Organics are indeed GMP certified, gluten-free, vegan-friendly, non-GMO, and are entirely natural. Thus, this is a product that helps keep your body running, fit and healthy!

Benefits of Omega 3+6+9-

  • Helps Absorb Dietary Cholesterol

Omega-3+6+9 helps lower cholesterol and triglycerides in people with high cholesterol.

  • Promotes Heart Health

Alpha-linolenic acid (ALA) helps decrease the risk of heart disease by maintaining a regular heart rate. In addition, the fatty acids help prevent cholesterol build-up in the arteries, thus preventing possible chances of a heart attack.

  • Boosts Immunity 

Omega fatty acids improve White Blood Cells’ action (WBCs), which are the immune cells in the body. It may also decrease inflammation and improve lung function in some people who have asthma.

  • Improves Lipid Profile

The fatty acids lower lipid profiles by inhibiting the synthesis of particular cholesterol in the liver. 

  • Promotes Eye Health

Omega fatty acids help protect eyes from degeneration and dry eyes and help decrease the risk of glaucoma.

Related Post: Omega-3 Fatty Acids- We bet you did not know these lesser-known benefits!


Omega-3 fatty acids are essential for your body’s proper functioning. You can meet your body’s required Omega intake through various foods like- walnuts, spinach, and flax seeds, and mustard seeds. It is absolutely safe and rather beneficial to incorporate Omega-3 supplements in your body.