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Veg Sources of Omega-3's

Q: Flax causes digestive problems for me. Can you recommend other good vegetarian dietary sources of omega-3's?

A: Glad you asked! But before you write off flax altogether, have you considered flax oil? Just 1/2 teaspoon a day gives you the omega-3's you need without the fiber that's causing your digestive problems. Canola and hemp oils also have plenty of omega-3's. Walnuts are rich sources too. Consider tossing a handful into a salad or bowl of oatmeal. Keep in mind that what really counts is balance. If you're getting too much omega-6 fat, you'll undo the benefit of omega-3's in your diet. Omega-6 fats tie up the enzymes your body uses to handle omega-3's. Safflower, sunflower, corn, cottonseed, soybean, and grapeseed oils are loaded with omega-6's, so go easy on them. Some people choose olive oil, because its monounsaturated fat does not interfere with the enzymes handling omega-3's.

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Comments on this Article

I'm a Nutritionist...working in the supplements for more than 15 years now.. recently came across this excellent product from Lifes DHA, V-mega3, Vegan Omega 3 DHA. Its a great product plus from the worlds largest manufacturer of Omega 3 oil which is algae based, from where fish gets their source. we have been highly recommending this product to our patients.

You should try Chia seeds. they have 3 times more of the omega oils than flax seed does. plus no fishy after taste. Its plant based omega's. I live by them and have 1-2 tablespoons a day. I go bathroom more frequently which is a good thing. Get all the bad stuff out. They are great for filling you up so you eat less because they create a gel like substance around them when put into a liquid. So they expand in your stomach making you feel fuller for longer. They are also filled with vitamins and lots of fiber. Hope you can find them near you if not they do sell them online. but beware as some sites are charging way to much for them. you should pay no more than $10 a pound. Some sites are charging $60 or more for the same product. Chia seeds are Chia seeds one is now better than the other. Good Luck!!

I use flax seed oil everyday and it is great, as I also suffer from digestive problems big time, and it has not caused any problems. I do use hemp powder daily and eat the shelled split hemp seeds when I need to get the system going....... Chia seeds are a great all rounder......

I have been taking a Vegan Omega 3 that is amazing and actually tastes great! I would bet it would help improve your digestive issues. You can buy it at Whole foods, GNC...and many places now that I think about it... and online here in Canada. You must check it out. It's by a company called Ascenta Health. I will leave the link to check out :) ttp://

I am looking for a supplement suggestion for an Omega 3 chewable for kids that is vegetarian. A quick search on-line found only Martek Life's DHA, which is reccomended below, but also lots of sites about how the FDA is investigating the company for using GMOs in its DHA products. I can't think of how to get flax or chia into my kids on a daily basis - they are way too picky. Any ideas?

I found chia seeds at my local natural foods store. According to the label, it's supposed to be packed with omega 3,6 and 9.

Sir my wife is pregnant her pregnancy is 20 days older she follow veg diet strictelly. What is the best diet for her especially omega 3

Please guide which oil to use for daily use. I am using sunflower oil and have high trigyceride.

Flaxseed oil is a high source of Omega-6, which is a pro-inflammatory. There are only two Omega-6 oils that are not: borage oil and evening primrose oils. ALA is a relatively poor source of EPA and DHA: stable-isotope tracer studies indicate that only 9% of plasma ALA is metabolized to DHA in women of childbearing age and less than 1% is metabolized in men. This process may be further restricted by an increased dietary ratio of LA to ALA (LA, linoleic acid, is an omega-6 fatty acid); LA and ALA compete for the same desaturase and elongase enzyme systems, and a high intake of LA relative to ALA can inhibit the synthesis of EPA and DHA by competitive inhibition . Thus, fish consumption constitutes the major source of EPA and DHA for most people.