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FactuallyVegan
Frequently Asked Question
Health

Omega-3: “You need fish”

Last reviewed: January 9, 2026

Summary

ALA (from flax/chia/walnuts) can convert to EPA/DHA, but conversion is limited and variable. Many guidelines suggest considering algae-based DHA/EPA supplements for vegans, especially in pregnancy or low-fish consumers.

Evidence Summary

  • ALA→EPA/DHA conversion exists but is not highly efficient.
  • Algae-derived DHA/EPA directly provides the long-chain forms without fish. Evidence quality: Moderate Limitations / nuance: Evidence on hard outcomes (events) vs biomarkers varies; focus on meeting recommended intakes and individual risk. Bottom line: Vegans can cover omega-3s via ALA-rich foods and, when appropriate, algae DHA/EPA.

Supporting Evidence

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