What about omega-3 fatty acids on a vegan diet?

Last reviewed: January 10, 2026

Summary

ALA omega-3 comes from flax, chia, walnuts, and hemp seeds. For optimal DHA/EPA intake, algae-based supplements are recommended since these are the forms your brain and body use directly.

Evidence Summary

Understanding omega-3s: There are three main omega-3 fatty acids:

ALA (alpha-linolenic acid): Found in plants, must be converted to DHA/EPA
EPA (eicosapentaenoic acid): Important for heart and immune health
DHA (docosahexaenoic acid): Critical for brain and eye health ALA sources (eat daily): - Flaxseeds: 2.4g ALA per tablespoon (ground)
Chia seeds: 2.5g per tablespoon
Hemp seeds: 1g per tablespoon
Walnuts: 2.5g per oz
Flaxseed oil: 7.3g per tablespoon **The

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