Plant-Based Omega 3 Acids (no fish required!)
Vegan coffee walnut cake (The Veg Space). Walnuts are packed with omega 3 fatty acids!
We all hear about omega 3 fatty acids, and how they are good for our heart, brain, skin and eyes. And that’s true. But you don’t need fish to eat them (fish is also often contaminated with mercury, and once cooked, the main benefits disappear anyway).
You can get omega 3 fatty acids from plant foods, but you would have to be a saintly eater, whizzing up flaxseeds with water each day, or eating the recommended dose of walnuts!
It’s far easier to just take a plant-based omega 3 fatty acid supplement (see below). These get omega 3s from the same place the fish does – algae. This is also cleaner, as the algae is grown in controlled containers, so there is no nasty stuff like mercury.
Don’t worry about omega 6 fatty acids, these are easily got through daily food. For taking a supplement, expect to see benefits in around 6 to 8 weeks.
Why are omega 3 fatty acids important?
Omega 3 fatty acids are essential fats for our heart, brain and eyes, as they help to build cell membranes and regulate inflammation. They also help to reduce blood pressure and reduce the risk of heart disease. They can also help people with rheumatoid arthritis, autoimmune conditions and even depression.
There are three sources of omega 3 fatty acids:
EPA and DHA are both from oily fish (salmon, mackerel, tuna, sardines and herring). However, many people don’t eat fish for ethical reasons, some people don’t like the taste and others are concerned about over-fishing (some species of tuna are endangered) and by-catch (fishing can also catch seals, dolphins, whales etc).
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), walnuts and chia seeds.
Plant-based sources of omega 3 fatty acids
- 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.
- 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.
- Chia seeds are often used in puddings as a gelatine supplement (they swell so avoid for children and people with swallowing difficulties, and always mix with water before use).
- Hemp seeds don’t make you high! Only distantly related to cannabis, this can grow locally and organically. Hemp seeds are really good for you, but difficult to find outside health shops. Use them ground up in muffins to smoothies, also contain lots of protein. 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?
We’ve all heard that if you have creaky joints, you should take cod liver oil. Not so fast. Cod liver oil is high in vitamin A which in excess can cause liver damage, bone density loss and severe headaches. It’s also advised to avoid too-high doses for pregnancy, as it could cause birth defects. NHS advises to avoid it.
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 get anyone at Boots or Holland & Barratt telling you all this before purchase, do you?
Plus there are environmental and fish welfare concerns. Cod is not an endangered species (which is why some chip shops even sell ‘dogfish – sharks’ when not enough cod is available. It also may cause toxins in your body like mercury and dioxins. It can also quickly go rancid and give fishy burps.
Plant-based omega 3 fatty acid supplements
If you feel you would benefit from a supplement, there are a few good brands on the market, which are made with sustainable algae, rather than fish. All in zero waste packaging. And no fishy burps after!
Before taking supplements, check with GP if pregnant/nursing or on medication. Keep them away from young children and pets (these look and taste like sweets), and recycle unused supplements at pharmacies.
Nothing Fishy (in glass bottles with refill pouches)
Nothing Fishy (use code ENGNF15 for 15% off first purchase) is a good brand, sold in glass bottles with refill pouches.
Feel omega 3 (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 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 supplements for adults or children)
Vegums omega-3 supplements are quality supplements (created by pharmacists), of tasty mango chewable supplements sold in cellulose (wood pulp) bags that you just cut and compost, after use (or bin to naturally break down in the bin, without harm).
Keep these away from younger children and pets, as they look and taste like sweets.
Ideal for daily health and immunity, they are also gentle on the stomach. Save 20% when you subscribe online for monthly home delivery.
The supplements deliver DHA and EHA, essential forms of essential fatty acids, without relying on fish oil (linked to mercury and over-fishing). Instead they use marine algae for:
- Brain health (helps to reduce brain fog!)
- Heart health (good cholesterol & circulation)
- Eye health (clear vision)
Also in a children’s version
Unless you eat a lot of nuts and seeds, you may be deficient in omega 3 fatty acids (once cooked, fish omega 3s are destroyed anyway).
Dr.Vegan (in metal tins with refill pouches)
Dr.Vegan Omega 3 is a quality supplement, the first order is sold in a refillable metal tin, then you just order refills in eco-pouches thereafter. You can buy once, or get a free pill tin, then subscribe for bigger savings.
Ideal for people who don’t eat fish (most omega 3 is destroyed through cooking anyway) or don’t eat lots of nuts or seeds (or simply don’t want fishy burps!), this contains optimal 300mg DHA and 150mg EPA for brain, heart and vision health.
Most people notice the difference within a week. For others, it may take up to 3 months to feel and see effects.
Some people notice slight stomach upset, which often settles when taken with meals or by splitting the dose across the day.
