Do You Need an Omega-3 Supplement If You Don’t Eat Fish? The Answer

There is confusion about dietary fat, and especially whether or not we need to work to get the essential fatty acids omega 6 and omega 3, into our diet. These are called "essential" fats because they are not made by the body, yet they work hand in hand to lower inflammation, fight heart disease, and inhibit the dangerous clots from forming in the bloodstream. Most of us get plenty of omega-6 in the vegetable oils we use to cook with, but omega-3s are harder to come by, but no less important.

Rather than avoid healthy fats from plant-based foods, your body needs polyunsaturated fats to thrive and survive, to help your cells create strong membranes and brain cells to connect and function at warp speed. And while our bodies can make most of what we need, we can’t make the all-important omega-3 fatty acids, so instead, we need to get these from our diet. The best sources of omega-3s are either oily fish such as sardines, salmon, and mackerel, or fish oil. But if you're avoiding fish and oil, omega 3s can be found in nuts such as walnuts and seeds such as flaxseeds and chia seeds, but the question is, are you getting enough?

A diet high in omega-3 fatty acids has been linked to improved cardiovascular health, as well as improved brain function, according to a large review study from July 2021 that found that among nearly 150,000 participants in dozens of studies, daily doses of omega-3 helped lower cardiovascular mortality risk. But if you are trying to eat plant-based, omega-3 is harder to get, since if you're not eating fish, you may not be getting enough just by eating nuts and seeds. In that case, should you take a supplement? Here's what experts say about omega-3 fatty acids and how to get enough on a plant-based diet.

There are three main types of dietary omega-3s: Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). While ALA is a short-chain omega-3 fatty acid, the other two are long-chain omega-3 fatty acids. 

You can only get ALA through your diet, by eating chia seeds, hemp seeds, flaxseed or linseed, as well as rapeseed oil, and walnuts. Your body then converts ALA into EPA and DPA, which have the most health benefits. “EPA is thought to play a role in heart health while DHA is a major component of the grey matter of the brain and is found in the retina and cell membranes,” says Andrea Rymer, R.D. with the Vegan Society in the UK. 

Because DHA plays an important role in brain and eye health, especially during growth and development stages, it’s particularly important to get enough during pregnancy, breastfeeding, and childhood. In fact, compelling research from Cochrane shows that omega-3 intake during pregnancy helps reduce the risk for early preterm birth and low birthweight babies, says Elana Natker, R.D., director of consumer and health professional communication for the Global Organization for EPA and DHA Omega-3s.  

This is a tricky question, as it also depends on how well your body can convert ALA into DHA and EPA. “Conversion rate is variable and tends to be based on genetics,” Natker says. Conversion is further complicated by the fact that your body requires enzymes to make this conversion. Yet it has to compete against other processes in the body to get them, namely the conversion of omega 6 fatty acids, which are typically found in oils like sunflower and corn often used in processed foods. 

Research into whether our bodies can get adequate EPA and DHA through natural conversion rates from our food is lacking. Most of the research has been done on supplementation, or on the meat- and fish-eating population, Rymer says, but one study from the American Journal of Clinical Nutrition should give vegans assurance that plants provide what they need. 

The study concluded that women on plant-based diets have significantly more omega-3 fatty acids in their blood than ovo-lacto vegetarians and fish and meat-eaters. “Despite zero intake of long-chain omega-3s eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) and a substantially lower intake of their plant-derived precursor alpha-linolenic acid (ALA), vegan participants converted robust amounts of shorter-chain fatty acids into these long-chain fatty acids,” according to a statement by the Physicians Committee for Responsible Medicine.

That’s why the Vegan Society hasn’t issued a blanket recommendation for all vegans to take a separate supplement. “(EPA and DHA) supplements do not appear to be essential for vegan health because our bodies can make these fatty acids from ALA,” Rymer says. About two grams of ALA per day has been associated with a modest lowering of heart disease risk, which you can get by eating six walnut halves, two tablespoons of hemp seeds, or a tablespoon of chia seeds or ground linseed every day. 

There are exceptions, though, and if you’re unable to meet your ALA needs through diet, Rymer recommends taking a microalgae long-chain omega-3 fat (EPA and DHA) supplement. You might also consider supplementing if you’re pregnant, breastfeeding, or going through childhood. 

Natker, however, believes supplementing is best. “It’s better to rely on a vegan EPA and DHA omega-3 supplement versus plant-based ALA-containing sources to give you the EPA and DHA you need,” she says. If you are going to supplement, Natker recommends, per recent research, that adults take 1000 milligrams (mg) of combined EPA and DHA omega-3s per day. Most vegan omega-3 supplements are derived from marine microalgae, but check labels to make sure you’re choosing a vegan one.

Regardless of your supplement decision, avoid consuming lots of short-chain omega-6 fatty acids called linoleic acid, as this can reduce the amount of long-chain omega-3 fats your body makes from the ALA you’re eating, Rymer says. Some tips from the Vegan Society to combat this: If you’re consuming oil, choose vegetable oils instead of sunflower, corn, and sesame oils, all of which contain high amounts of LA, and limit the amount of pumpkin and sunflower seeds you eat to about one-quarter cup per serving. 

Bottom line: Plant-based eaters are able to get enough omega-3 fatty acids through plant-based sources such as walnuts, seeds, seaweed, and algae. If you are unable to get enough omega-3 fatty acids through diet alone, consider adding a supplement to your routine to fill in the gaps. Always consult your doctor before you begin to take a new supplement.

Here are the best foods to eat on repeat, to boost immunity and fight inflammation. And stay off the red meat.

Your body does not produce vitamin C, which means you need to get it daily to have enough to create healthy collagen (the building blocks for your skin and healing).The recommended daily amount to shoot for is 65 to 90 milligrams a day, which is the equivalent of one small glass of orange juice or eating a whole grapefruit. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to get your fill.

Want even more vitamin C, add red bell peppers to your salad or pasta sauce. One medium-sized red bell pepper contains 152 milligrams of vitamin C, or enough to fulfill your RDA. Peppers are also a great source of beta carotene, a precursor of vitamin A (retinol). How much beta carotene do you need a day: You should try to get 75 to 180 micrograms a day which is the equivalent of one medium bell pepper a day. But a red pepper has more than two and a half times your RDA for vitamin C so eat them all winter long.

Broccoli may be the most super of superfoods on the planet. It's rich in vitamins A and C as well as E. The phytochemicals in it are great for arming and strengthening your immune system.How much lutein should you eat in a day: There is no RDA for lutein, but experts say get at least 6 milligrams.

Garlic isn't just a great flavor-enhancer, it's essential for your health. Garlic’s immune-boosting properties are tied to its sulfur-containing compounds, such as allicin. Allicin is thought to improve your immune cells' ability to fight off colds and flu, and viruses of all kinds. (Smelling more garlic on the subway? It could be smart coronavirus management.) Garlic also has anti-microbial and anti-viral properties thought to fight off infections. How much should you eat in a day: The optimal amount of garlic to eat is more than most of us can fathom: Two to three cloves a day. While that may not be doable, realistically, some people take garlic supplements to get 300-mg dried garlic in a powdered tablet.

Ginger is another ingredient that has super properties when it comes to fighting off illness. It has been shown to decrease inflammation, which can help if you get swollen glands or a sore throat or any inflammatory ailment. Gingerol, the main bioactive compound in ginger, is a relative of capsaicin, and is responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant benefits.How much should you eat a day: Most recommendations land on 3–4 grams of ginger extract a day, or up to four cups of ginger tea, but no more than 1 gram a day if you are pregnant. Some studies have linked high dosages to an increased risk of miscarriage.

Spinach is not only packed with vitamin C but also antioxidants and beta carotene, both of which give your immune system the healthy boost it needs to fight off invaders. Don't overcook your spinach, since the more it's cooked the less active the antioxidants will be. If you eat it raw or lightly steamed you'll keep more of the nutrients intact.How much should you eat a day: Aim for 1 cup fresh spinach or 1/2 cup cooked per day, but this is the right moment to try the raw or slightly wilted approach. Order warm or wilted spinach salad when you go out, or make it yourself with olive oil, pine nuts, and vegan parm.

Vitamin E in almonds will help ward off colds and flu and is key to your immune system humming along. It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed, so nuts are the perfect package for E to make it into your system.How much should you eat in a day: A half-cup serving, or 46 whole, shelled almonds, provides almost 100 percent of your RDA of vitamin E. Almonds are great for you but they don't come with a "free" pass, since 1/4 cup is a serving and has 162 calories, so double that for your RDA and you're eating about 325 calories. Throw them into smoothies instead.

This highly pigmented spice is known for its anti-inflammatory qualities. How it helps immunity? It decreases exercise-induced muscle damage. Tumeric bolsters the immune system by stimulating antibody formation and people with auto-immune diseases are told by their doctors to take 500 mg of curcumin daily to reduce inflammation and stave off soreness.How much should you eat in a day: Try adding extra Tumeric to your diet during periods of stress or during flu season. Or take 500-2,000 mg of curcumin to help fight inflammation and power up your immune system.

Green tea has high levels of EGCG, (epigallocatechin gallate) a hard-working antioxidant that is known to boost immune function. Green tea is steamed so the EGCG is still active when you drink it.Green tea also contains L-theanine, an anti-oxidant which appears to help in the production of T-cells in your body, the killer  L-theanine may aid in the production of germ-fighting compounds in your T-cells.How much green tea should you drink in a day: The optimal amount is three to five cups in a day, but most people won't get to that level. Any amount is better than nothing. Swap out a usual beverage daily for green tea could improve your health.

Papaya delivers over twice your recommended daily amount of vitamin C in one fruit. It also contains an enzyme called papain that has anti-inflammatory effects -- and inflammation is one factor in most illnesses, so avoiding it can help your body fight off bacterial infections like sinusitis.Papayas contain potassium, vitamin B, and folate, which is a powerful cell rebuilder. Exactly how folic acid works to build immunity is linked to its role in protein synthesis, and researchers think that any mechanism in which cells proliferate can be affected (which is why it's critical for pregnant women). People who are folate-deficient have compromised immune systems.How much folate should you eat a day: Whether you are pregnant or not, folate (vitamin B9) is a great vitamin to keep your cells healthy and strong. The recommendation is 400 micrograms a day, or get it from legumes, spinach, papayas, and avocados.

Kiwis are full of folate, vitamin K, vitamin C, and potassium. These vitamins in combination work in the body to build healthy cells, fight infection and keep your immune system humming along. Vitamin K deficiency is rare but when people don't have enough they suffer from weak bones and compromised immune systems. The inflammation system in the body is also dependent on vitamin K, especially your killer T cells that mobilize and fight cancer and other diseases.How much should you eat in a day: Vitamin K is one of the unsung heroes of the body. Women should get 90 micrograms a day, and men should have 120 micrograms.

Sunflower seeds are especially healthy since they provide phosphorus, magnesium and vitamin B-6 as well as vitamin E. Your immune system needs vitamin E to function at full throttle. You can also get vitamin E from avocados and spinach and broccoli.How much should you eat in a day: Anywhere from 1 ounce (30 grams) per day to a healthy handful is considered healthy, but because they are high in sodium you might want to refrain from eating the entire bag. The raw seeds have 204 calories per quarter cup.

The nutrients in miso -- which is a soybean paste that has been fermented with salt and a koji starter -- boosts immune system function by delivering healthy probiotics to the gut, making your microbiome healthier. How does Miso benefit your immune system?  It is a "sirt" food, which are foods that contain high levels of ‘sirtuins’ or proteins that regulate cells and activate metabolism. A diet high in sirts is believed to lead to weight loss, increased wellness and longevity.How much should you eat in a day? Researchers believe that consuming one bowl of miso soup per day, as is the tradition in Japan, lowers the risks of breast cancer. Other than its high sodium content there is no reason to stay away from miso with all its varied health benefits. We say cheers to that.