Nutrition
Where do vegans get omega-3?
Short answer
ALA from flax, walnuts and rapeseed oil. EPA/DHA can come from algae, not fish. ALA conversion is limited, so algae is a practical extra.
Ground flax, chia and walnuts give you ALA – the base. For EPA and DHA (the more active forms), consider algal oil – available in capsules, no fishy aftertaste.
You do not have to take it daily if you eat flax regularly. In pregnancy and while breastfeeding, an algal DHA supplement is recommended – agree the dose with your doctor.