Vegan Omega-3 vs Fish Oil: Key Differences to Know

Fish oil omega-3 is a supplement made from the fat of oily fish, like salmon, mackerel, anchovy, or sardines. It’s rich in two important healthy fats—EPA and DHA—that your body can’t make on its own. Once in your system, these fats become part of your cells, helping them work better and stay healthy.

Omega-3s from fish oil support your heart by helping keep cholesterol and blood pressure in check, boost brain function and memory, and may even improve mood or mental health. They also help reduce inflammation, which can ease joint stiffness and support overall well-being. Because modern diets often don’t include enough fatty fish, many people take fish oil to fill that gap and ensure their omega-3 intake is sufficient.

Key Benefits of Fish Oil Omega-3 

• Cardiovascular Health: Omega-3 fatty acids help maintain healthy cholesterol levels and support overall heart health. EPA and DHA are known to reduce triglycerides and promote optimal circulation.

• Cognitive Function: DHA is essential for brain tissue and growth, helping to enhance memory, focus, and gray matter production while protecting against cognitive decline.

• Exercise Recovery: EPA and DHA help reduce inflammation, aiding in faster recovery from workouts and alleviating muscle and joint discomfort.

Vegan omega-3 is a plant-based supplement that gives you the same key healthy fats found in fish oil—EPA and DHA—but it’s made from algae instead of fish. Algae is actually where fish get their omega-3s in the first place, so this supplement skips the fish and goes straight to the original source.

Once in your body, these fats become part of your cells, helping them function smoothly and stay protected. Vegan omega-3 supports heart health, brain function, and eye health, while also helping to reduce inflammation. It’s a great choice for people who don’t eat fish, follow a plant-based diet, or want a more sustainable, ocean-friendly way to get these essential nutrients.

Key Benefits of Vegan Omega-3 

• Supports Heart Health: Helps maintain healthy cholesterol and blood pressure levels, reducing the risk of heart disease.

• Boosts Brain Function: Provides essential fats that support memory, focus, and overall cognitive health.

• Reduces Inflammation: Helps ease joint stiffness, expedite recovery from exercise, and may lower the risk of chronic inflammation-related conditions.

• Suitable for Plant-Based Diets: Perfect for vegans and vegetarians who don’t consume fish or animal products.

• Environmentally Friendly: Produced sustainably with a lower impact on ocean ecosystems and overfishing compared to fish oil.

• Low Contaminant Risk: Grown in controlled environments, so there’s minimal chance of heavy metals or pollutants.

• Supports Eye Health: DHA in particular helps maintain healthy vision and eye function.

Source

Fish oil omega-3 comes from the fat of oily fish like salmon, mackerel, and sardines, while vegan omega-3 is made from algae—the same place fish get their omega-3s in the first place.

EPA/DHA Content

Fish oil is naturally rich in both EPA and DHA, especially DHA. Vegan omega-3 can be formulated to have similar amounts, but the exact content varies between brands.

Bioavailability

Both fish oil and purified algae oil are well-absorbed by the body, so either source can deliver these healthy fats effectively.

Environmental Impact

Fish oil production depends on fishing practices, which can sometimes affect marine ecosystems. Vegan omega-3 sources have a much lower environmental impact and are generally considered more sustainable.

Contaminant Risk

If not properly purified, fish oil can carry small amounts of heavy metals or ocean pollutants. Vegan omega-3 has a very low risk because algae are grown in controlled environments.

Dietary Restrictions

Fish oil is not suitable for vegetarians or vegans, whereas vegan omega-3 is entirely plant-based and fits vegan and vegetarian diets.

Shelf Stability

Fish oil can go rancid if not stored correctly. Vegan omega-3 is typically more stable but still benefits from proper storage.

Best For

Fish oil is a good choice for people who consume animal products and want omega-3s directly from fish. Vegan omega-3 is an ideal type of omega for plant-based eaters or those who want a more sustainable, eco-friendly option.

While fish oil and vegan omega-3 come from different sources, they share a lot of the same benefits because both provide the essential fatty acids EPA and DHA. These healthy fats play a key role in supporting heart health by helping maintain healthy cholesterol and blood pressure levels. They’re also important for brain function, memory, and focus, and they contribute to eye health.

Both supplements have anti-inflammatory properties, which can help reduce joint stiffness, muscle soreness, and certain chronic inflammation-related conditions. Since the body can’t make enough EPA and DHA on its own, either fish oil or vegan omega-3 can help fill that nutritional gap, making them valuable for overall health and well-being.

Both fish oil and vegan omega-3 supplements are generally considered safe for most people when taken in recommended amounts. However, there are a few potential side effects and considerations to keep in mind.

Fish Oil Omega-3: Some people experience mild digestive issues such as fishy aftertaste, burping, or stomach upset. In higher doses, fish oil can have a blood-thinning effect, so people on blood-thinning medications should consult a healthcare provider first. Another common concern is mercury and other ocean pollutants, such as PCBs (polychlorinated biphenyls). Quality fish oil supplements go through purification processes to remove these contaminants, so choosing a reputable, third-party-tested brand is important for safety.

Vegan Omega-3: Algae-based omega-3s tend to have fewer safety concerns since they’re grown in controlled environments, minimizing the risk of heavy metals or pollutants. Side effects are rare but may include mild digestive discomfort in some individuals. The main consideration is ensuring you choose a high-quality product, as cheaper formulations may have lower potency or less EPA/DHA than advertised.

In both cases, sticking to the recommended dose and selecting a trusted, third-party-tested brand will help maximize benefits while minimizing risks.

“Clearly high quality. Zero fish burps!”

-Louis R. 

“Great product, no fishy aftertaste or fishy taste at all. The monthly re-supply is no fuss and definitely the way to go. The dosage is the correct amount per Dr. Peter Attia as well.”

-John V.

“I trust the quality with Momentous. I get no fish through my diet, so thought supplementing with this product was a “no-brainer,” while being packed with benefits for the brain.”

-Toni T. 

“Finding a clean source of vegan omega-3 supplement has always been a challenge. I'm glad Momentous came out with this product and I can trust that it is well tested.”

-Daniel A

Can you get the same benefits from vegan omega-3 as fish oil?

You can get many of the same benefits from vegan omega-3 supplements as from fish oil because both provide the essential fatty acids EPA and DHA that your body needs. These fats support heart and brain health, reduce inflammation, and promote overall well-being. The main difference lies in their source. Vegan omega-3 comes from algae, while fish oil comes from fish. However, their effects in the body are very similar when taken in adequate amounts.

Is vegan omega-3 as effective as fish oil for heart health?

Vegan omega-3 is generally just as effective as fish oil when it comes to supporting heart health. Both provide EPA and DHA, which help maintain healthy cholesterol levels, reduce blood pressure, and lower inflammation—all important for cardiovascular health. As long as the vegan omega-3 supplement contains sufficient amounts of these fatty acids, it can offer comparable heart benefits to fish oil.

Are there any advantages to choosing vegan omega-3 over fish oil?

There are several advantages to choosing vegan omega-3 over fish oil. Vegan omega-3 is plant-based, making it suitable for vegans, vegetarians, and those with fish allergies. It also tends to have a lower environmental impact since it doesn’t rely on fishing practices that can harm marine ecosystems. Additionally, algae-based supplements usually have a lower risk of contaminants like mercury and PCBs, making them a cleaner option for some people.