Vegan Omega-3: Mastering EPA & DHA on a Plant-Based Diet

There are three main omega-3 fatty acids: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). ALA is the form of omega-3 found in plant-based sources, but the long-chain omega-3s your body needs for performance and system health are EPA and DHA.

EPA and DHA are essential for:

1. Brain Function: DHA maintains neuronal structure and boosts memory and focus.

2. Inflammation: EPA and DHA reduce chronic inflammation and aid recovery.

3. Mood Support: Both enhance neurotransmitter activity and emotional resilience.

ALA plays a helpful role in overall nutrition, but when it comes to performance and long-term health, it’s just the starting point—your body still needs EPA and DHA to go the distance.

While plant-based staples like chia seeds, flaxseeds, walnuts, and hemp hearts are rich in alpha-linolenic acid (ALA), there's a critical catch: ALA is only the starting material. In order for the body to fully benefit, it must convert ALA into the long-chain omega-3s, EPA and DHA. Unfortunately, this conversion process is both limited and highly inefficient.

Current research shows that only about 7-21% of ALA gets converted to EPA. The conversion to DHA is even more restricted, with rates ranging from as low as 0.01% to 1%. How well your body converts ALA into EPA and DHA can vary based on things like age, hormones, diet, and inflammation. That means even if you’re eating ALA-rich foods regularly, you might still come up short on the long-chain omega-3s that drive the biggest benefits.

One of the best ways to measure this is through something called the Omega-3 Index—a marker that reflects long-chain omega-3 levels in your cells and is strongly linked to heart and brain health. When that number is low, it’s a clear sign that your body isn’t getting what it needs.

This issue isn’t unique to vegans; many omnivores underconsume fatty fish, the most concentrated dietary source of EPA and DHA. As a result, low omega-3 levels are a population-wide problem.

In the U.S., the average person scores just 4-5% on the Omega-3 Index, well below the recommended 8% target linked to reduced cardiovascular risk and improved overall health outcomes. And certain populations may have even higher requirements. Athletes, people with chronic inflammation, pregnant women, and older adults may all benefit from a more robust intake of EPA and DHA than the general baseline.

For anyone avoiding fish (whether for ethical, environmental, or allergy-related reasons), meeting those needs becomes even more challenging. That’s why finding a direct, effective source of EPA and DHA is essential.

Fortunately, the answer doesn’t have to come from the sea—or at least not from fish. While fish are often marketed as the primary source of EPA and DHA, they’re simply intermediaries. Fish accumulate omega-3s by consuming microalgae, the original producers of these long-chain fats. That same microalgae can be used to produce algal oil, a plant-based, highly bioavailable form of EPA and DHA.

By going straight to the source, algal oil offers a cleaner, more sustainable, and entirely plant-based solution for omega-3 supplementation. It provides preformed EPA and DHA in a bioavailable form, eliminating the need for ALA conversion altogether. Grown in controlled environments, algal oil is free from ocean-borne contaminants such as mercury, dioxins, and PCBs, making it a safer choice for long-term health.

Algal Oil is also possibly more environmentally responsible. Unlike overfishing or fish oil harvesting, algae farming uses fewer natural resources and creates significantly less strain on marine ecosystems. Algal oil meets the needs of vegans and vegetarians, individuals with fish or shellfish allergies, and anyone looking for a cleaner omega-3 option, all without compromising potency or purity.

While everyone’s needs are a little different based on health status, age, and lifestyle, there are some helpful guidelines. For foundational wellness, most experts recommend consuming around 1,000-2,000 mg of combined EPA and DHA per day.

If you’re more active, dealing with inflammation, or focused on heart or brain support, you may benefit from closer to 2,000mg daily.

Equally important is the ratio of EPA to DHA you take. A balanced 1:1 ratio mirrors the proportions found in nature and supports both anti-inflammatory pathways (via EPA) and structural integrity of the brain and eyes (via DHA). Getting that balance right helps your body use these nutrients more effectively.

Foundational health isn’t built on trends or quick fixes—it’s built on consistency, quality, and the right support every single day. EPA and DHA are essential to how your body thinks, moves, and recovers—but they’re hard to get enough of through diet alone, especially on a plant-based path.

With algal oil, it’s possible to support your EPA and DHA needs without relying on fish or compromising your values.

But not all vegan omega-3s are created equal.

Choosing a product that delivers clinically effective levels of EPA and DHA in a highly bioavailable triglyceride form is key. It also matters that your supplement is clean, sustainably sourced, and tested to the highest standards.