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Vegan Omega 3 | What Are The Benefits?

Omega 3 Benefits

Omega 3 is essential for your body’s well being. These fatty acids, however, are not always taken in at the rate you really need them. For vegans, without a well-balanced diet, the need can be even greater. So how can you make sure you’re getting what you need?

There are three important omega-3 fatty acids, including alpha-linolenic acid, eicosapentaenoic acid and docosahexaenoic acid. EPA and DHA are both found mainly in fish, meaning that vegans must find this essential fat elsewhere.

Omega-3 fatty acids have been linked to the prevention and treatment of heart disease along with its important role in cognitive function and even treatment for depression.

Fat is a word that many people at first believe they should eradicate from their diet’s dictionary, but while there are certain bad fats that you should avoid there are others that are essential to your good health because your body does not make them. This means finding them from other sources. With a healthy, balanced diet you can probably rest easy knowing that your body is getting what it needs, but for some vegans, there may be a small amount of uncertainty as to whether you are getting a healthy dose.

Getting enough ALA (alpha-linolenic acid) needs more planning for vegans to compensate for the amounts otherwise ingested from meat and fish. Natural sources suitable for vegans include chia seeds, ground linseed, hemp seeds and walnuts. You can also use vegetable rapeseed oil when preparing and cooking food.


Omega 3 also plays a major role in regulating and reducing inflammation in your body. Inflammation has a broad range of detrimental effects on your wellbeing, including skin conditions such as acne along with health issues that can affect your mobility, such as arthritis. Further to this, studies have found omega 3 can help with asthma and Crohn’s disease.

Reduce Heart Disease

Essential fatty acid supplements are broadly recommended because of their ability to reduce the risk of heart disease. Omega 3 helps with this by reducing LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels in your body. Omega 3 fatty acids help to reduce the risk of blood clots by thinning the blood and reducing blood pressure and slowing the build-up of plaque in your arteries.

Thinking Fuel

While many forums address the body’s need for omega 3 in recovery and growth in relation to exercise and, in particular, bodybuilding, it is also essential for mothers to be. Studies have revealed that the babies of mothers with adequate omega 3 levels are less likely to have developmental problems.

In older age, DHA (docosahexaenoic acid) has been proven to reduce the risk of Alzheimer’s disease as well as other old-age cognitive diseases such as dementia.

The American Heart Foundation recommends that adults consume 500 mg of DHA and EPA combined per day. Your body makes EPA and DHA out of Omega 3 fatty acids, but even for non-vegans that source this from fish women convert about 21 percent of Omega 3 into EPA and 9 percent into DHA. Men convert approximately 8 percent of Omega 3 into EPA and 0-4 percent of Omega 3 into DHA.

By now you’ve likely heard all you need to know as to how your body benefits from omega 3, and why it is far more essential to your good health than you might have realised. The question, then, is how do you make sure that you are getting all that you need?

Fortunately, another top source, other than fish, is seaweed. Derived from marine algae, with 250mg DHA and 125mg EPA per serving,
Myprotein’s Vegan Omega 3 provides all the benefits of traditional omega 3 supplements, including maintenance of cardiac function, normal brain function and normal vision.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

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Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Bachelor of Science in Sport and Exercise Physiology and a Master of Science in Exercise Physiology and Sports Nutrition. Faye has worked with numerous high-profile organisations, such as Men's Health, Sky Sports, Huddersfield Giants, Warrington Wolves, British Dressage and GB Rowing, providing her expert sports science support. Find out more about Faye's experience here: https://www.linkedin.com/in/faye-reid-8b619b122/. She puts her passion into practice as goal attack for her netball team, and in competitive event riding.

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