No Fishy Burps! How to Get Plant-Based Omega-3s

We now that omega 3 fatty acids are good for the heart, brain, skin and eyes. They also help reduce inflammation so cana help people with rheumatoid arthritis, autoimmune conditions and even depression. But you don’t need mercury-contaminated fish to get them (cooking fish means the benefits disappear anyway).

These spicy Thai flaxseed wraps (Full of Plants) are packed with omega 3s!

There are three sources of omega 3 fatty acids:

EPA and DHA are both from oily fish (salmon, mackerel, tuna, sardines and herring). But these are on the ‘banned list’ for pregnancy/nursing, children and weak immunity, due to concerns over mercury. Plus others choose not to eat them, due to over-fishing and bycatch concerns.

ALA is the plant-based source. This is just as good. But in England, the foods are not really on our ‘everyday eating’ list – flaxseeds (linseeds), chia seeds. So it’s time to get creative!

Plant-based sources of omega 3 fatty acids

This vegan coffee walnut cake (The Veg Space) is a good source of omega 3 fatty acids. Avoid caffeine for pregnancy/nursing.

• Walnuts are good for our brains (they even look like little brains!) Not just for Walnut Whips, use these on top of cereals or in puddings and baking. Eat four a day (obviously not for allergies or children). Keep them in the fridge to avoid becoming rancid.
• Flaxseeds (also called linseeds) are easy to find. You can mix 1 tablespoon with 3 tablespoons of water to make a ‘flax egg‘ to use in baking.
• Chia seeds are often used in puddings as a gelatine supplement (they swell so avoid for children and people with swallowing difficulties or on blood thinners, and always mix with water before use).
• Hemp seeds don’t make you high! High in protein, they are only distantly related to cannabis, and grow locally and organiclly. Found in health shops, use them ground up smoothies. Try them in hemp energy bites.
• Rapeseed oil is not really good to have in excess (it’s great for vegan roast potatoes, but you don’t want to be glugging oil all day). However, it’s healthier to cook with than olive oil (best raw for salad dressings) and it helps to support local farmers.

What’s wrong with fish oil supplements?

Cod liver oil may be ‘good for creaky joints’, but it’s high in vitamin A that in excess can cause liver damage, bone density loss and severe headaches. NHS advises to avoid it during pregnancy, as high doses could cause birth defects.

Cod liver oil can also thin the blood, which can increase bruising and bleeding when taken with some medications (including Warfarin and Aspirin – it can also lower blood pressure for those already on drugs, and affect blood sugar for people with diabetes). Surgeons even advised to stop taking it 1 t 2 weeks before surgery, as it can interfere with blood clotting.

You don’t Boots or Holland & Barratt telling you this before purchase, do you?

Plus of course cod is from cod – see above for environmental concerns. Plus it quickly goes rancid, and gives fishy burps! Cod liver oil is not recommended for pets, as it can cause vitamin toxicity – talk to your vet about safe alternatives. 

Plant-based omega 3 supplements

These are mostly based on sustainably-farmed algae, so basically you’re getting your omega 3s, from the same place that fish do in the sea. They give all of the benefits, with none of the risks.

If you already take a sustainable vegan supplement, check first to avoid over-dosing. However unlike say taking vitamin D alongside a vitamin, most multivitamins don’t have omega 3s, so you should be fine. 

Always check with your healthcare provider before taking supplements, if you take medications or other supplements. Check age ranges too, as most are not for children. 

If you are taking omega 3s for specific benefits, most people notice a difference within a week, for others it may take up to three months. Any slight stomach upset should settle (esp. if taken with meals or splitting the dose across the day).

Nothing Fishy (in glass jars with refills)

Nothing Fishy is a good brand, sold in glass bottles with refill pouches.

Use code ENGNF15 for 15% off first purchase. 

Dr.Vegan omega 3 (in tins with refill pouches)

Dr.Vegan Omega 3  sends the first order in a metal tin, then you just get affordable refill pouches after that.

Feel omega 3 supplements (in sustainable packaging)

Feel Omega 3 is a high-potency supplement made from algae that contains a high dose of DHA and EPA. It has wonderful reviews, and you can earn discount rewards.

Use code partner20 for 20% discount (not bundles or subscriptions). 

I developed eczema inside my ear and tried everything. It was causing severe infections and pain. After hearing the benefits of omega 3, I tried these and in a few weeks, my ears were about 70% better. Over a year later, they are 99% better. Truly life-changing.

My joints are much less ‘creaky’ and seem to ache less.

Vegums chewable omega 3 (for adults or children)

Vegums omega-3 supplements were created by pharmcists, sold as tasty mango chewable supplements in cellulose (wood pulp) bags that you cut and compost, after use (or bin to naturally break down in the bin). Also in a children’s version.

Keep these away from younger children and pets, as they look and taste like sweets.

Save 20% when you subscribe online for monthly home delivery.

Together Health (algae supplements in paper packs)

Together Health offers affordable omega 3 supplements on subscription, in paper packs. Made with algae and containing the ideal natural radio of DHA and EPA omega 3s.

Ethical Nutrition (omega 3 in plastic-free pots)

Ethical Nutrition offers omega 3 supplements in plastic-free packaging. Say goodbye to fishy burps with these quality capsules made from marine algae, grown in a controlled environment, to avoid oceanic contamination and pollution. Made in the UK by a family-owned business.

Omvits (capsules, kids’ drops or liquid omega 3)

Omvits offers a range of algae-based omega 3 in easy-to-recycle packs. The pipette for the kids’ drops can be recycled at any Superdrug or Boots store, and the liquid is in glass bottles.

Futurekind omega 3 (if you live in North America)

If you’ve accidentally popped onto this site from North America ((howdy!) Futurekind is a brand in sustainable packaging, made with tapioca softgel tabs and a pleasant citrus smell and taste. Profits help farm animal sanctuaries worldwide.