Fish oil is not vegan, but the EPA and DHA in it start in algae, and algal oil delivers the same omega-3s. Plant ALA from flax and chia is vegan too.
Not veganFish oil, krill oil
VeganAlgal oil (EPA/DHA), plant ALA
VerdictSometimes
Where it hides
Fish-oil and krill supplements
Omega-3 fortified foods
Some fortified plant milks and juices
What it is
Omega-3 supplements come in a few forms, and the vegan status depends on which one. Fish oil and krill oil are animal-derived. But the marine omega-3s EPA and DHA do not originate in fish at all, as the NIH Office of Dietary Supplements explains.
Primary source 01 / 02
DHA and EPA are present in fish, fish oils, and krill oils, but they are originally synthesized by microalgae at the base of the marine food chain, not by the fish.
That single fact is why vegans are not stuck. Algal oil supplies EPA and DHA straight from the algae, skipping the fish in the middle, and the short-chain omega-3 ALA is plant-based to begin with.
Primary source 02 / 02
ALA is present in plant oils, such as flaxseed, soybean, and canola oils
For direct EPA and DHA, an algal oil supplement is the vegan equivalent of fish oil. Flax, chia and walnuts give you ALA, which the body converts to EPA and DHA only in small amounts, so many vegans use algal oil for a reliable supply. Our omega-3s page in The Evidence covers how much conversion to expect.
Vitamin D3 (cholecalciferol)Vitamin D3 is usually made from lanolin in sheep's wool, but a lichen-derived vegan D3 exists, and D2 is plant-based. Check the label or ask.
Omega-3s on a vegan dietThe Evidence · Flax and walnuts give you the parent omega-3. Turning it into the ones your brain and heart use is inefficient, which is where algae oil comes in.
Frequently asked
Can vegans get EPA and DHA?
Yes. EPA and DHA are originally made by microalgae, and algal oil supplements deliver them directly without any fish. This is the vegan equivalent of fish oil.
Is flaxseed oil enough for omega-3?
Flax, chia and walnuts provide ALA, which the body converts to EPA and DHA only in small amounts. Many vegans add an algal oil supplement to get a reliable direct source of EPA and DHA.
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