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How to Get Your Omega-3 On A Vegan Diet | Dr. Michael Greger of

If you're vegan, you've most likely been asked by friends, family, and physicians alike, where you get your Omega-3 fatty acids and possibly have been suggested to add in a fish oil supplement.  Perhaps you're thinking of going vegan and have had this very concern.  Well, I can tell you from personal experience, that getting in your omegas as a vegan is not a daunting task.  But don't take my word for it–I brought in a specialist.

This video post is the second installation of my interview with the nutrition powerhouse and mastermind of, Dr. Michael Greger addressing the nutrients of greatest concern for those switching to a vegan diet.  Last session we took on the monolith of protein and found out its…well..not really an issue.  And today we’re moving on to another common concern: Omega-3 fatty acids.

Be sure to check out the video at the top of this post for Dr. Greger's full answer, but here are some choice nuggets:

“These essential fats are found in…concentrated in…flax seeds, and walnuts, and chia seeds, and hemp seeds, and dark green leafy vegetables.  These are the short-chain Omega-3 fatty acids called alpha-Linolenic acid and our bodies can actually elongate these short-chain Omega-3s into the long chain called the marine Omega-3’s: DHA and EPA.

“These long-chain Omega-3s aren’t found naturally, in kind of a terrestrial plant-based diets but actually are made by little algae out in the ocean–that’s where the fish get it from, … .  So, if we wanted to get a long chain source of Omega-3’s [EPA and DHA] directly in our diet, we’d cut out the middle fish and take algae based supplements.  So then you get the omega-3s without the industrial pollutants that have so contaminated the aquatic food chain, even distilled fish oil capsules.  The only contaminant free source are the algae based sources. [tweet this]

“But a third of our brain by weight is DHA, … and so the question is, yes we can make it…but can we make enough for optimal health?  That’s still a question that’s up in the air.  Maybe not enough for two brains, so women before conception may want to…get a direct source of DHA in their diet which will be from algae-based [supplements].”

“… [A]lgae-based [supplements] is the only way you’re gonna get a contaminant-free source of long-chained omega-3s.  So, start taking a DHA … I recommend 250 milligrams of algae-based DHA every day.

“If you do actually measure these long-chain Omega-3 levels in the general US population, vegans have the same level that omnivores, and the rest of the population does.” [tweet this]

I hope you enjoyed hearing Dr. Greger on the topic of Omega-3 fatty acids.  You certainly don’t have to eat fish to get your Omega-3s. As Dr. Greger so aptly pointed out, the reason animals products have nutrients we desire is because they get them from eating plants.  So cut out the middle animal, and go to the source.  Then you get all the pure nutrients without all the extra crap like cholesterol that comes packaged in animal products.

The Omega-3s in fish comes from their consumption of algae, so why not start there?  Otherwise it’s like saying, “Hey, I really like your hair color” and then scalping you so I can wear your hair rather than finding out what dye you use.

(You're welcome for that visual.)

in an older video with some…awesome editing, I went trough the results of my own Omega-3 profile.  This was when I ate a raw vegan diet for about 8 months with a lot of greens and no Omega supplement.  You can find out my results in this video and I show you the day’s breakdown as well–but suffice it to say, my doctor told me he’d never had anyone’s numbers come back so good and to be sure to stay on my supplement, as he assumed I had to have been on one.

I have receive a multitude of inquiries as to what software I used in that video, so if you want to see how you measure up and or whether you need to grab some algae yourself or pack in your greens, check out Cronometer to track your nutrition.  It’s totally free and pretty freakin’ awesome–so awesome that they’re sponsoring this video post to help get this vital information out to you.

Be sure to click the link above or at the bottom of this post to make your profile so they know that Bite Size Vegan sent you.  I don’t get any money when you click it, but it lets Cronometer know that good things come to those who support my nuggets….my videos…that’s what they’re called…nuggets…never mind.

I'd love to hear from you on this: What's been your experience with Omega-3s in your diet?  Let me know in the comments!

See ya next nugget!







★Watch More!


My Omega Blood Test Results
Dr. Greger Nutrient Series
Nutrition Video Posts

Connect with Dr. Greger:
More Dr. Greger & BSV
His Website
His YouTube Channel

Algae Omega Supplement:

An Algae Omega I've used

(Note: Not a sponsored link, nor endorsement of the company/brand. I've had enough people ask for an algae supplement recommendation that I decided to add this as it's the only one I've taken before, and they “far exceed FDA requirements” in their testing, according to the quality program standards of supplement distributor Emerson Ecologics. You can see their program standards here to evaluate for yourself, which I highly recommend, along with conducting research into the brand itself. I have not conducted extensive background research at this time, so please take this inclusion with a grain of salt.)

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  1. Karen DeBraal on March 12, 2015 at 5:13 am

    Thank you for this. I worked in a vitamin/herb store for many years and I am so sick of the fish oil hype. And let’s not forget krill oil — or as I would tell customers, whale food and they need it, not us.

  2. Jenny Wall on March 12, 2015 at 5:19 pm

    Hi Emily,
    Cronometer is so addicitive! I’m really enjoying entering all my foods and seeing the nutrients rack up. It’s so great to see that even my pretty average vegan diet is meeting all my nutritional needs :) Also very impressed to see that it has British favourite Marmite listed!

  3. Charlotte on October 1, 2016 at 5:22 pm

    I take Ovega, a supplement that derives EPA and DHA from algae. Does Dr. Michael Greger recommend a specific supplement? Thank you.

    • Emily Barwick on October 3, 2016 at 3:17 pm

      He does say algae is the source to use!

      • Jerry Lynn Dean II on November 28, 2016 at 8:26 pm

        I’ve searched all over for an algae “brand” recommendation from Dr Greger. You didn’t happen to get one from him or have one for me? I would be happy with either. Just so many damn choices.

  4. Wendy on October 6, 2016 at 6:36 pm

    I’m concerned about contaminates associated with algae. Which supplement companies test for contaminates, are manufactured in GPM certified facilities and don’t go rancid fast (safe)?

  5. Stephanie on December 15, 2016 at 8:39 am

    I am soooo confused!
    What foods do contain these VEGAN omega’s?

  6. saral on March 21, 2017 at 8:38 pm

    ;can u or someone please plesase tell which algae “brand” do u use for omega 3’s DHA and EPA ?
    or which brand or company did the doctor greger recommened ?

    • Emily Moran Barwick on March 28, 2017 at 3:15 pm

      Hi Saral. The one I have heard good things about and believe I ran by Dr. Greger (but I’m not 100% sure on that!) is this one. Hope that helps!

      • Jennifer on February 16, 2018 at 7:11 am

        I’m very confused by the recommendation of a algae based omega as well. Most of the ingredients in these contain oils as well as carrageenan and modded food starch ? These don’t seem to be healthy things to supplement with. Any suggestions on brands that don’t include these ingredients? Thanks in advanced .

        • Emily Moran Barwick on February 25, 2018 at 4:57 pm

          Hi there! I just updated the very base of the post as you’re not the first person to ask me this :) I put the link at the base of the post but for ease of finding it, it’s this brand. Please do note the “caveat” I have added to the end of the post, however. I’ve personally had no problems with this supplement and tend to be hypersensitive to oil and a number of things :P Hope that helps!!

  7. Robert on April 16, 2017 at 3:12 pm

    Hi Emily,

    When you got that stupendous omega-3 score from devouring lettuces, were you limiting nuts, seeds, grains, avocados, and other things containing a lot of omega-6?

    Thank you,

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