Health & Fitness

4 Vegetarian Fish Oil Alternatives That Are Rich In Omega 3

4 Vegetarian Fish Oil Alternatives That Are Rich In Omega 3

Omega 3 is essential to our health. It supports our brains, our hearts, and is even thought to condition our skin. But despite its importance, our bodies can’t make omega 3. Instead,  we have to get it from foods.

This is the reason that omega 3 supplements are so popular. Many of us don’t like or don’t eat enough of the foods that are rich in omega 3, like fish, so we take a supplement to make sure we get enough. But most omega 3 supplements are made from fish oils. Cod Liver Oil and Krill Oil are two popular supplement ingredients.

So for those of us who can’t eat fish, don’t like fish, or can’t stand their smell are there fish oil alternatives out there?


What Is Omega 3?

The ‘3’ in Omega-3 refers to the major types of fatty acids that are ingested in foods: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). So Omega 3 is actually made up of three types of essential fatty acids:

  1. Alpha-linolenic acid (ALA),
  2. Eicosapentaenoic acid (EPA)
  3. Docosahexaenoic acid (DHA)

Once taken, the body converts ALA to EPA and DHA, which are more readily used by the body. Both of these fatty acids are rich in oily fish, like salmon, mackerel, and trout. However, all three of these essential fatty acids can be sourced from fish oil alternatives.


4 Vegetarian Fish Oil Alternatives

These four sources of fish-free Omega 3 are ideal as vegetarian-friendly supplements. Each one is rich in omega 3 from plant-based sources.


1. Flaxseed Oil

Flaxseed oil is one of the richest ‘fish free’ sources of Omega 3 fatty acids, having an amazing 68% Omega 3 in the form of alpha-linolenic acid (ALA). It is made from the seeds of the flax plant, which are also high in fibre and rich in potassium.


2. Algae Oil 

Algae oil is a high-quality source of the omega 3 fatty acid, DHA. It is made from refining marine algae into an oil, which means it is not only vegetarian but algae oil is a vegan-friendly source of omega 3.


3. Coconut Oil

Coconut oil is rich in a range of fatty acids, including medium chain triglycerides (MCTs) and alpha-linolenic acid (ALA). It is popular with celebrities from Miranda Kerr to Kourtney Kardashian for the benefits it has on our health.


4. Chia Seeds

Chia seeds are not only rich in omega 3, but they are a source of omega 6 and 9 too. They are the seeds of the Salvia hispanica plant, which is also full of fibre, protein, iron, magnesium, and phosphorus, and can be added to smoothies, juices, and foods.

Katie Lambert

Katie Lambert

Writer and expert

After studying History at The University of Leeds, Katie moved back to her home town of Manchester to start a career in content writing. Katie has a passion for health and fitness and enjoys running in her spare time. Her favourite topics to write about include healthy recipes, performance strategies and general wellbeing.