Best Vegan Omega-3 Supplements in 2024

Omega-3s are essential for heart, brain, and overall wellness—but if you’re vegan, getting enough can be a challenge. Most supplements rely on fish oil, leaving plant-based eaters with limited options. 

But there’s good news: algae oil offers a clean, sustainable source of DHA and EPA—no fish required.

In this guide, we’ll break down why omega-3s matter, how algae-based supplements fill the gap, and which vegan-friendly options are worth looking into.

Why Omega-3s Are Essential for Vegans

Let’s take a closer look at what omega-3s do in the body and why finding a reliable, vegan-friendly source is so important.

Benefits of omega-3s

Here’s what the research says about how omega-3s can support your health, especially on a plant-based diet.

• Supports heart health: Omega-3s—especially EPA and DHA—help reduce triglycerides, support healthy blood pressure, and may lower the risk of coronary heart disease. Clinical trials on omega-3 and heart health, like VITAL and ASCEND, along with recent cardiovascular research, point to consistent benefits for heart function and long-term wellness.
  

• Promotes brain function and cognitive health: DHA is a structural fat in the brain, essential for cognitive development and function. According to this omega-3s and brain health research, supplementation may support memory, learning, and mental clarity over time.
  

• Supports eye health: DHA is also found in high concentrations in the retina. As noted in how omega-3s support eye health, these fats are linked to healthy visual development and may help reduce the risk of age-related macular degeneration.
  

• Helps manage inflammation: Omega-3s can help regulate the body’s inflammatory response, which is important in conditions like arthritis, metabolic syndrome, and autoimmune disorders. The research on omega-3s and inflammation shows promising outcomes in reducing chronic inflammation markers.
  

• Supports prenatal and infant health: DHA plays a crucial role in fetal brain and eye development and may reduce the risk of early preterm birth. According to DHA benefits during pregnancy and infancy, getting enough omega-3s is especially important during pregnancy and breastfeeding.

Why Vegans May Be Deficient

Even with a well-balanced diet, many vegans struggle to get enough EPA and DHA—the long-chain omega-3s most critical for brain, heart, and eye health. Here’s what the science shows:

• Vegan diets lack preformed EPA and DHA: EPA and DHA are found only in fish and algae—not in plants. Most vegans rely on ALA from foods like flax and walnuts, but conversion of ALA to EPA and DHA is extremely limited, often just 5–10% for EPA and less than 5% for DHA in healthy adults. Factors like age, sex, and diet can reduce this even further.
  

• High omega-6 intake reduces conversion: The modern plant-based diet can be heavy in omega-6 fats from oils like soybean and sunflower. A high omega-6 to omega-3 ratio—often 20:1 in Western diets—inhibits ALA conversion enzymes, limiting your body’s ability to create EPA and DHA from plants.
  

• Genetics can block conversion: Around 30% of people carry genetic variants in the FADS1 and FADS2 genes, leading to reduced omega-3 synthesis from plant-based sources. These individuals may convert up to 80% less ALA, even with a healthy diet.
  

• Lower blood levels are well-documented: Studies consistently find that vegans have 30–50% lower blood levels of EPA and DHA compared to omnivores. Fortunately, algal oil supplements can restore healthy omega-3 levels, confirming the need for a direct source.

So while overt omega-3 deficiency is rare, suboptimal levels are common in plant-based diets. Experts recommend combining ALA-rich foods with a daily supplement containing 200–300mg of algal DHA and EPA—especially for those pregnant, over 60, or genetically predisposed to low conversion.

Read more: Best Omega 3 and Probiotics Supplements

Difference Between ALA (from Flax/Chia) vs. EPA/DHA (from Algae)

Not all omega-3s function the same way in the body. ALA, the form found in flaxseeds and chia, is a short-chain omega-3 that must be converted into EPA and DHA to deliver the most critical health benefits. Unfortunately, ALA’s conversion to EPA and DHA is highly inefficient, with only 5–10% converting to EPA and as little as 0.5% to DHA. That gap widens with age, certain health conditions, and common genetic variations.

In contrast, algae-derived omega-3s are ready-to-use long-chain omega-3s that bypass conversion entirely. These forms are clinically shown to reduce inflammation, support heart health, and play a vital role in brain and eye function. For vegans, this makes algae-based supplements the most efficient and reliable way to meet daily omega-3 needs.

What to Look for in a Vegan Omega-3 Supplement

With so many plant-based options now on the market, choosing the right vegan omega-3 supplement can feel overwhelming. But a few key factors can help you cut through the noise and find a product that actually delivers on its promise. Here’s what to look for when comparing your options.

Algae-Derived EPA and DHA

Algae stands out as the superior choice over flaxseed for getting your EPA and DHA, which are the omega-3s your body loves. Flaxseed gives you ALA, but your body struggles to convert it into the fatty acids you really need. Algae, on the other hand, provides a straight shot of EPA and DHA—no conversion required—making it the go-to for your vegan omega-3 needs.

Bioavailability

How well does your body take in these nutrients? That's bioavailability for you. Algae-based omega-3s shine here, offering a form that your body can easily absorb and use. This means you get more bang for your buck, with the omega-3s efficiently supporting your heart, brain, and reducing inflammation.

Purity and Third-Party Testing

When it comes to what you put in your body, you should only settle for the very best. That's where third-party testing and certifications come in. They're your assurance that the vegan omega-3 supplement in your hand is pure, potent, and produced the right way. These independent checks make sure you're getting exactly what you signed up for, with no surprises.

Sustainability and Sourcing

You care about the planet (at least most vegans do), and so should your omega-3 supplement. Algae-based options provide you with the nutrients you need without the environmental toll of fishing. On top of that, they also grow happily without pesticides or fertilizers, making them a green choice for you in two different ways.

Capsule Type (Gelatin-Free)

Not all capsules are vegan by default. Some softgels use gelatin, which is animal-derived. Look for supplements labeled as “vegan” or “plant-based” and check that the capsules are made from materials like modified corn starch, tapioca, or carrageenan—so you can get your omega-3s without compromising your values.

Dosage per Serving

Getting the right amount of EPA and DHA daily is key. Aim for a supplement that provides at least 200–300mg combined EPA and DHA per serving. This ensures you’re not just filling a nutritional gap—you’re actually getting enough to support long-term brain, heart, and cellular health.

Read more: The Best Vegan Supplements Every Vegan Needs to Have 

Best Vegan Omega-3 Supplements

With the basics covered, let’s take a look at some of the top-rated vegan omega-3 supplements available today. 

1. Vibrant Health Vegan Trilogy

Trilogy by Vibrant Health is a 3-in-1 powerhouse that combines a vegan multivitamin, probiotic, and algae-derived omega-3s—all in one convenient capsule. Its omega-3 content comes from algal oil, providing a clean, sustainable source of 12mg EPA and 288mg DHA to support brain, heart, and eye health. With no artificial sweeteners, added sugar, or synthetic dyes, it’s a smart, all-in-one solution for anyone looking to simplify their supplement routine without cutting corners on quality.

Pros:

• Combines daily essentials: multivitamin, probiotic, and omega-3s

• High DHA dosage per serving

• 100% vegan and non-GMO

• Algae-derived EPA and DHA

• Convenient capsule
  

Cons:

• Lower omega-3 dose than stand-alone supplements

• More expensive than traditional omega-3-only options

Price Range: $44.25–$59 for a 30-day supply

Best For: Busy individuals or minimalists who want comprehensive nutritional support—including plant-based omega-3s—in one easy step.

2. Freshfield Vegan Omega 3 DHA + DPA

Freshfield’s Vegan Omega 3 is a high-potency algae oil supplement that delivers not just DHA, but also DPA—a lesser-known omega-3 that may enhance the body’s use of both EPA and DHA. Made from sustainably sourced microalgae and encapsulated in vegan-friendly softgels, it’s designed to support brain, heart, joint, and immune health. It’s also one of the few vegan options that specifically calls out DPA content, making it a smart pick for those looking for a more complete omega-3 profile.

Pros:

• 225mg DHA content per serving

• Includes 53mg DPA, which may improve omega-3 efficacy

• Vegan, non-GMO, and third-party tested

• No fishy aftertaste

Cons:

• No EPA listed on the label

• Some users report mild GI discomfort

Price Range: $25–$30 for a 30-day supply

Best For: Vegans seeking a potent DHA supplement with added DPA support, especially for cognitive and cardiovascular health.

3. Future Kind Vegan Omega 3 Supplement

Future Kind’s Vegan Omega-3 offers a potent 500mg dose of Omega-6 and Omega-3 fatty acids, including DHA and EPA from sustainably farmed algae, formulated specifically for plant-based diets. With 100% plastic-free packaging and a minimalist ingredient list, it’s a clean, eco-conscious option that delivers essential omega-3s without unnecessary fillers. It’s also third-party tested and made in the USA, giving you extra peace of mind about purity and quality.

Pros:

• High potency: 500mg combined DHA + EPA

• Sustainably sourced and third-party tested

• Free of artificial ingredients, carrageenan, and common allergens

• Eco-friendly, plastic-free packaging

Cons:

• Slight seaweed scent (from natural algae)

• On the higher end of the price spectrum

• Only 150mg DHA

Price Range: $26.10–$29 for a 30-day supply

Best For: Vegans and environmentalists looking for a potent, planet-friendly omega-3 with strong DHA and EPA support.

4. Vivo Life Clean Omega-3 Oil

Vivo Life Clean Omega-3 is a liquid algal oil supplement delivering 600mg of combined DHA and EPA per serving, making it one of the most concentrated vegan omega-3s on the market. 

It’s flavored with natural lemon oil to minimize any seaweed taste, and it’s third-party tested for heavy metals and oxidation. The liquid format makes it easy to adjust your dose or mix into smoothies, and Vivo Life’s carbon-neutral production adds another layer of sustainability to its appeal.

Pros:

• High potency: 600mg DHA + 300mg EPA per serving

• Liquid format allows flexible dosing

• Natural lemon flavor masks algae taste

• Carbon-neutral, third-party tested

Cons:

• Must be refrigerated after opening

• Some may find the texture or taste off-putting

Price Range: $39.99–$393.99 for a 40-serving bottle

Best For: Those who prefer liquid supplements, need a higher dose, or want a clean, high-impact omega-3 with strong sustainability credentials.

5. OmegaVia Vegan Omega-3

OmegaVia Vegan Omega-3 is a pharmaceutical-grade supplement that delivers 500mg of pure EPA and DHA from algae oil per serving. Designed for maximum potency and purity, it’s manufactured in a GMP-certified facility and undergoes rigorous third-party testing for contaminants and oxidation. Unlike many omega-3s, it uses a carrageenan-free vegan capsule and contains no artificial colors, flavors, or preservatives, making it a strong choice for the ingredient-conscious.

Pros:

• High dose: 300mg DHA + EPA per capsule

• No carrageenan, soy, or artificial additives

• Third-party tested and GMP-certified

• Designed for fast absorption

Cons:

• Only available through OmegaVia’s site

• Slightly larger capsule size may be difficult to swallow for some

Price Range: $23.39–$25.99 for a 30-day supply

Best For: Vegans who want a clean, high-quality omega-3 supplement with pharmaceutical-grade standards and no unnecessary fillers.

Tips for Getting Enough Omega-3s on a Vegan Diet

To support optimal omega-3 levels on a vegan diet, combine daily algae-based DHA/EPA supplementation with ALA-rich whole foods like flaxseeds, chia, hemp seeds, and walnuts. These plant-based sources won’t deliver DHA or EPA directly, but they do contribute to your body’s omega-3 pool—and how you prepare and store them makes a big difference.

Flaxseeds need to be ground for your body to absorb their ALA, and they’re heat-stable enough for baking or mixing into warm meals. Just avoid using flaxseed oil for cooking—it’s highly sensitive to heat and should only be used cold. Ground flax goes rancid quickly, so store it in an airtight container in the fridge and use it within a few weeks.

Chia and hemp seeds are more stable, but still benefit from cool, dark storage. Chia can be used whole and holds up well in recipes, while hemp should be eaten raw or stirred in after cooking. Walnuts are the most delicate—keep them in the fridge or freezer to prevent spoilage, and always toss them if they smell bitter or “off.” 

FAQs About Vegan Omega-3 Supplements

Is algae oil as effective as fish oil?

Yes—algae oil is the original source of DHA and EPA in the food chain. Fish only contain omega-3s because they eat algae. Algae-based supplements provide the same bioavailable forms of DHA and EPA, making them just as effective for supporting brain, heart, and eye health.

Can you get enough omega-3 from flaxseed alone?

Flaxseed is rich in ALA, but your body converts only a small fraction into DHA and EPA—the forms it actually uses. For most people, flaxseed alone isn’t enough. Pairing ALA-rich foods with a daily algae-based supplement ensures your body gets what it needs, without relying on conversion alone.

Are vegan omega-3s safe during pregnancy?

Absolutely. In fact, they’re recommended. DHA is critical for fetal brain and eye development, and algae-based omega-3s are a safe, mercury-free alternative to fish oil. Many prenatal supplements now include algal DHA specifically for this reason.

How long does it take to see benefits?

Most people start to see measurable changes in blood levels of omega-3s within 4 to 12 weeks of daily supplementation. Benefits like improved focus, mood, or cardiovascular markers may follow gradually over time—it all depends on your baseline levels and overall diet.

Vegan Trilogy: The Best Omega-3 All-in-One Supplement

Getting enough omega-3s on a vegan diet doesn’t have to be complicated. With the right combination of plant-based foods and a clean, algae-based supplement, you can confidently support your brain, heart, and overall wellness—no fish required.

Looking for an easy way to cover your bases? Vegan Trilogy delivers your daily omega-3s, multivitamins, and probiotics in one simple packet. Fuel your health, simplify your routine, and feel the difference, starting today.