Welcome to our big Omega 3 vegan test 2021. Here we present all the vegan omega 3 supplements that we have tested in detail. We have compiled detailed background information and added a summary of customer reviews on the internet.
We would like to make your purchase decision easier and help you find the best vegan omega 3 supplement for you.
You can also find answers to frequently asked questions in our guide. If available, we also offer interesting test videos. Furthermore, you will also find some important information on this page that you should definitely pay attention to if you want to buy a vegan omega 3 supplement.
- 1 Weekly newsletter with the best personal finance tips
- 2 The most important facts
- 3 Vegan Omega 3 Test: Editors' Favourites
- 4 Guide: Questions you should ask yourself before buying a vegan omega-3 supplement
- 5 Decision: What kind of vegan omega-3 supplements are there and which one is right for me?
- 6 Buying criteria: Use these criteria to compare and evaluate vegan omega-3 supplements
- 7 Facts worth knowing about omega 3 vegan
The most important facts
- Omega-3 fatty acids are essential substances for the proper functioning of the organism. They have positive effects on vision, heart and brain functions.
- It is also possible to get all types of omega-3 through a vegan diet, by supplementing flaxseed or algae oil in our daily diet.
- It can be difficult to meet daily omega-3 requirements through flax oil supplements alone. DHA and EPA enriched supplements are a very convenient alternative for vegans.
Vegan Omega 3 Test: Editors' Favourites
Guide: Questions you should ask yourself before buying a vegan omega-3 supplement
What are omega-3 fatty acids?
There are three different omega-3 fatty acids:
- Alpha-linolenic acids (ALA)
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
Since our body cannot produce these fatty acids itself, it is important to take them in through a healthy diet. Valuable sources of omega-3 fatty acids are mostly animal (especially fish such as salmon, tuna or mackerel).
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 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.
|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?
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?
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.
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.
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.
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.
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.
Given the beneficial properties of DHA and EPA for brain development and visual function, the Federal Ministry of Food and Agriculture recommends consuming two weekly servings of sea fish during pregnancy.
If, due to a vegan diet, the intake of omega-3 is insufficient, it is of course sensible to supplement the consumption of omega-3 with vegan supplements.
In this case, it is also recommended that you discuss the dosage with your GP in advance.
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