Last updated: August 15, 2021
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Bienvenido a nuestra gran prueba vegana de Omega 3 2022. Aquí te presentamos en detalle todos los suplementos veganos de omega 3 que hemos probado. Hemos recopilado información de antecedentes detallada y agregado un resumen de las opiniones de los clientes en Internet.

Nos gustaría facilitar su decisión de compra y ayudarlo a encontrar el mejor suplemento de omega 3 vegano para usted.

También puede encontrar respuestas a preguntas frecuentes en nuestra guía. Si está disponible, también ofrecemos interesantes videos de prueba. Además, también encontrará información importante en esta página a la que definitivamente debe prestar atención si desea comprar un suplemento de omega 3 vegano.




Summary

  • Los ácidos grasos omega-3 son sustancias esenciales para el buen funcionamiento del organismo. Tienen efectos positivos sobre las funciones de la visión, el corazón y el cerebro.
  • También es posible obtener todo tipo de omega-3 a través de una dieta vegana, al complementar el aceite de linaza o algas en nuestra dieta diaria.
  • Puede ser difícil cumplir con los requisitos diarios de omega-3 solo a través de suplementos de aceite de linaza. Los suplementos enriquecidos con DHA y EPA son una alternativa muy conveniente para los veganos.

Prueba vegana de Omega 3: Favoritos de los editores

Guía: preguntas que debe hacerse antes de comprar un suplemento vegano de omega-3

¿Qué son los ácidos grasos omega-3?

Los ácidos grasos omega-3 pertenecen al grupo de grasas insaturadas comúnmente conocidas como "grasas buenas". Proporcionan bloques de construcción importantes para el correcto funcionamiento de nuestro organismo y, por lo tanto, son esenciales para la vida.

Hay tres ácidos grasos omega-3 diferentes:

  • Ácidos alfa-linolénicos (ALA)
  • Ácido eicosapentaenoico (EPA)
  • Ácido docosahexaenoico (DHA)

Dado que nuestro cuerpo no puede producir estos ácidos grasos por sí mismo, es importante ingerirlos a través de una dieta saludable. Las fuentes valiosas de ácidos grasos omega-3 son principalmente animales (especialmente pescados como el salmón, el atún o la caballa).

Since omega 3 is most commonly found in animal products, vegans need to pay special attention to their diet. Preparations with vegan omega 3 can be very helpful in counteracting an omega 3 deficiency. (Image source: pixabay.com / stevepb)

However, there are also plant-based vegan foods, such as walnuts, chia seeds or certain types of oils, that can allow us to maintain a diet rich in omega-3.

What are omega-3 fatty acids important for?

Omega-3 fatty acids are essential for the proper functioning of the organism.

Omega-3 fatty acids support the brain and heart in their functions and are responsible for maintaining normal blood pressure, as well as normal trygliceride levels and cholesterol levels in the blood.

Type Omega-3 Function
ALA Maintenance of normal blood cholesterol levels
DHA Maintenance of normal triglyceride levels and normal brain function
EPA Maintenance of normal cholesterol levels and normal blood pressure

Possible symptoms of omega-3 deficiency include fatigue, muscle weakness, poor vision, concentration problems and skin problems.

How can I get omega-3 fatty acids as a vegan?

As it was said above, the most common source of omega-3s is in animal foods. Therefore, it is difficult to meet the normal recommended daily requirement of at least 0.3g on a vegan diet.

Walnuts are a natural vegan source of omega-3, as are flax and chia seeds or certain types of vegetables. (Image source: unsplash.com / Tom Hermans)

Certain plant foods, such as walnuts or flax oil are rich in alpha-linolenic acid. However, the intake of DHA and EPA is difficult on a vegan diet because this type of omega-3 comes almost exclusively from marine sources.

The conversion of ALA into DHA and EPA only covers part of our daily omega-3 requirement. Therefore, it is important to get them from other vegan alternatives such as, for example, preparations made from algae oil.

Omega-3 supplements made from algae or linseed oil facilitate the absorption of ALA, as well as DHA and EPA, to meet the complete requirement of omega-3 in a vegan diet.

What is the alternative to vegan omega-3 supplements?

The best alternative to product is to follow a diet rich in omega-3. Some vegan foods that have higher levels of omega-3 are legumes, such as chickpeas and beans, green vegetables, such as cabbage, herbs and wild plants.

However, in case of a possible omega-3 deficiency, it is highly recommended to consult your family doctor.

Decision: What kind of vegan omega-3 supplements are there and which one is right for me?

If you have decided to supplement your vegan diet with omega-3 supplements, there are basically two different options:

  • Supplements from algae oil
  • Supplements made from linseed or linseed oil

Either product is available in the form of drops or capsules. Here we present the advantages and disadvantages of each type of supplement to help you decide.

What are the advantages and disadvantages of vegan omega-3 supplements made from algae oil?

Algae oil supplements are available as drops and capsules. For those who don't want the taste of fish, the second one will of course be the best option, because you can also find them without flavour or, for example, with lemon flavour.

Algae oil supplements naturally contain the necessary dosage of DHA and EPA that vegans sometimes miss so much. However, they are the most expensive on the market.

Advantages
  • Sufficient supply of DHA and EPA
  • Different flavours
Disadvantages
  • Most expensive

What distinguishes a plant-based omega-3 preparation made from linseed oil and what are its advantages and disadvantages?

In principle, omega-3 preparations made from linseed oil are the most ecological alternative, as they only contain plant-based ingredients from organic cultivation.

Most preparations made from linseed oil thus display the organic seal, while vegan omega-3 preparations made from algae oil usually do not.

In addition, linseed oil preparations are usually cheaper than algae oil. However, we should not forget that linseed oil preparations do not contain sufficient DHA and EPA.

Linseed oil preparations enriched with DHA and EPA are therefore a better but also more expensive alternative.

It is also important to make sure that the product does not contain gelatine, which is not suitable for vegan diets.

Advantages
  • Organic quality
  • No taste
  • Lower price
Disadvantages
  • Not always sufficient content of DHA and EPA
  • May contain gelatine

Buying criteria: Use these criteria to compare and evaluate vegan omega-3 supplements

In the following, we will show you which aspects you can use to decide between the many possible vegan omega-3 preparations.

The criteria you can use to compare vegan omega-3 supplements include:

  • Amount and content of DHA and EPA
  • Ingredients and additives
  • Organic certification
  • Capsules or drops

In the next few paragraphs, we'll explain what each criterion is all about.

Amount and content of DHA and EPA

As we showed you earlier, these two types of omega-3 are the most difficult to obtain on a vegan diet.

A deficiency as well as an overdose of omega-3 can have health consequences. (Image source: unsplash.com / Bruno Aguirre)

That's why it's important to make sure the product you choose has the right amount to meet your daily needs. Overdosing can also lead to health problems.

Requirements can vary depending on age, illness or lifestyle. If you are not sure what dosage is right for you, it is a good idea to consult your doctor.

Ingredients and additives

Linseed oil and algae oil omega-3 supplements are generally products that are suitable for vegan diets. However, it is important to pay attention to what composition they contain.

Not all vegan products have the vegan label. However, if they do not, they may contain traces of animal products or, in the case of capsules, gelatine.

An overview of the product's ingredients is always recommended, also to avoid side effects or allergic problems.

Organic certification

If you're concerned that the ingredients are appropriate for your vegan diet, you may wonder if they are also environmentally friendly.

Some supplements, especially linseed oil supplements, replace animal sources with organically grown plant-based ingredients.

This also means that the product does not contain preservatives or additives and therefore has no harmful substances.

Capsules or drops

Whether you use your vegan omega-3 preparation as a tablet or as drops is also a personal choice.

Capsules are usually tasteless or are flavoured with lemon. For someone who does not like the taste of fish, this is a distinct advantage.

On the other hand, drops are very useful if you want to use the supplement naturally with a normal meal.

Drops made from algae or linseed oil are perfect for cold dishes such as salads, and are also suitable for children who don't feel like taking tablets.

Facts worth knowing about omega 3 vegan

Can a higher dosage of omega-3 have side effects?

A higher dosage of Omega-3 can of course lead to health problems. Higher cholesterol levels or a weaker immune system are some of the consequences that a higher dosage of omega-3 supplements can have.

For this reason, it is a good idea to discuss the duration and dosage of the supplement with your GP first.

Are vegan omega-3 supplements suitable for pregnancy?

Omega-3 supplements are not only suitable for pregnancy, but can also have positive effects on the development of the child.

Dadas las propiedades beneficiosas del DHA y EPA para el desarrollo del cerebro y la función visual, el Ministerio Federal de Alimentación y Agricultura recomienda consumir dos porciones semanales de pescado de mar durante el embarazo.

Los ácidos grasos omega-3 son esenciales para el desarrollo del niño durante el embarazo (Fuente de la imagen: unsplash.com / freestocks.org)

Si, debido a una dieta vegana, la ingesta de omega-3 es insuficiente, por supuesto es sensato complementar el consumo de omega-3 con suplementos veganos.

En este caso, también se recomienda que discuta la dosis con su médico de cabecera con anticipación.

Fuente de la imagen: pixabay.com / frolicsomepl

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