Vegan Omega-3s vs. Fish Oil: Which is Better?

Fish oil supplements have long been a recommended source of omega-3 fatty acids—essential nutrients for immunity, heart, brain and eye health. But fish oil is not the only source of omega-3s like EPA and DHA, and it might not be the best one. Fish oil gets a bad rap for its poor sustainability and spoilage risk. Plus, it gives you fish breath. Eew. For these reasons, vegan sources of omega-3s, such as kelp and algae-based supplements, have been growing in popularity. However, seafood has long been considered the best source of omega-3s, so are non-fish supplements really as good for you as the reel deal? In this article, we’ll explore the good, the bad and the fishy, so you can choose an omega-3 supplement that has you swimming in good health. 

What are Omega-3’s?

Are omega-3 fatty acids even a big deal? Yes! Omega-3 fatty acids are essential fats, meaning your body needs them but can’t produce them by itself. You can only get omega-3s from your diet. Omega-3s are responsible for many of your body’s important daily functions. Just a few include: 

• Heart Health: They can reduce triglycerides, which are an indicator of heart disease. They may also lower blood pressure, reduce blood clotting and decrease the risk of strokes and heart failure [1,2].
• Brain Function: Omega-3s help maintain cognitive function, boosting memory, learning and blood flow to the brain. They may also reduce the risk of Alzheimer’s and other cognitive diseases [3,4].
• Eye Health: Omega-3s, particularly DHA, are a significant component of the retina. Adequate intake may preserve your vision by reducing the risk of macular degeneration, glaucoma and other eye issues [5].
• Inflammation: In order to prevent excess inflammation, it’s crucial to achieve a healthy balance of omega-3s and omega-6s [6]. But unfortunately, most Americans get too much of the latter and too little of the former. Adding more omega-3’s to your diet can help reduce inflammation and support healthier immune function [7].  

Omega-3 fats come primarily in two varieties: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Both are essential, but DHA is especially critical due to its vital role in brain and eye health. In fact, around 30% of your entire brain is made of DHA! Fish oil has been the go-to source for DHA for many years. This is because most Americans don’t eat a lot of DHA-rich fish like salmon, mackerel and sardines. By taking fish oil supplements, people hope to cover their omega-3 bases. But research has found that fish oil’s negatives might outweigh its benefits—both for your health and the planet.  

Problems with Fish Oil

While fish oil has traditionally been the most popular omega-3 supplement, it is not without its issues. And as time goes on, the problems with fish oil keep piling up. Here are some concerns that have been validated by research. 

• Inconsistent concentration of omega-3s: Supplement concentrations are not regulated by the FDA, and fish oil products have been found to vary significantly in their concentration of DHA and EPA. This means you might not get the omega-3s you need—or even what’s printed on the supplemental facts label [8].
• Lack of sustainability: Overfishing has put our oceans under threat, and harvesting fish for fish oil accounts for a massive portion of global fishing (as much as an eighth of all the fish caught in the world!). When you add krill, another sea creature harvested for omega-3s, it comes out to nearly a quarter of the world’s catch. Depleting sealife can damage marine ecosystems and affect the health of the entire planet [9].
• Odor: Let’s be honest: fish oil smells and tastes fishy. Not only that, but it can surprise you (and anyone in your vicinity) when it comes back up in the form of unwelcome fish burps.
• Poor shelf life: Fish oil is prone to oxidation, which can reduce its effectiveness over time. In certain cases, it can also become harmful to your health. Once oxidized, fish oil can increase LDL (bad cholesterol) levels and cause other adverse effects [10].
• It may contain toxins: Our oceans aren’t as clean as we’d like them to be. Because fish live and eat in the ocean, they can accumulate toxins, such as mercury, dioxins and polychlorinated biphenyls (PCBs). When oil is extracted from such fish, these harmful substances can end up in your supplements—and your body [11].

The Perks of a Vegan Source of Omega-3’s

Vegan omega-3 supplements made from sea sources like algae and kelp have become a popular alternative to their fishy counterparts. While not made from fish, vegan and vegetarian options have proven just as potent, and in many cases, have more reliable concentrations of the vitally important DHA. These sources of omega-3s are not new—they’ve been around for a while. But until now, fish oil was much cheaper to harvest and manufacture. Researchers have weighed in on vegan omega-3 sources. Here’s what they’ve found: 

• A consistent source of omega-3: Vegan omega-3 supplements often offer a consistent dose of DHA, so you always know what you’re getting. Concentrations of DHA in fish depend on the season and the type of fish. 
• Just as effective as fish/krill oil: Studies on algae and kelp-based omega-3 supplements have found them to be just as bioavailable and potent as fish and krill-based sources [12]. That means you get the same benefits without having to deprive poor sea lion pups of their dinner. 
• Greater sustainability: Algae cultivation doesn’t harm aquatic ecosystems, making it a more environmentally friendly choice [13]. Fishing, on the other hand, greatly disrupts food chains throughout the oceans and can contaminate the seas. These contaminants then end up in the food you eat.  
• Odor-Free: Without fish, vegan omega-3 supplements are free from that fishy aftertaste, odor and burps.

Scientific research keeps saying the same thing: vegan sources of omega-3s are better picks for your health and the planet. Fish oil supplements account for major risks to the oceans, and they can make you sick if you leave them on the shelf for too long. To get your omega-3s a better way, try a vegan DHA supplement. Typically derived from algae, it offers a consistent, high-quality source of DHA without the drawbacks (and fishy burps) associated with fish oil.

The Verdict: Vegan Omega-3’s Leave Fish Oil in Their Wake 

Fish oil proved a reliable source of omega-3s for years, but times have changed. The oceans are more contaminated and over-fished than ever before, and that’s making fish oil unhealthy for our bodies and our planet. In the debate between fish oil and vegan omega-3s, both scientists and nutritionists have come to a very non-fishy conclusion: vegan omega-3 sources are a clear winner. The evidence suggests that vegan sources offer a potent and sustainable alternative that delivers the same benefits as fish oil. Now, all you have to do is find a plant-based option to add to your supplement regime.