• SemicHealth
  • Posts
  • Plant-based omega-3s sound great, but are you really getting enough?

Plant-based omega-3s sound great, but are you really getting enough?

Author

SemicHealth Pulse
January 30, 2026

Fresh health tips, inspiring stories, and more every Friday. Brought to you by SemicHealth

Hey there,

If you eat plant-based, chances are you’ve heard this before:
“Just eat more nuts and seeds, you’ll get enough omega-3.”

It sounds reassuring. But for many people, especially vegans, the reality is a bit more complicated.

Omega-3 fatty acids are essential for your heart, brain, eyes, and immune system. Yet even with a healthy diet, many people still fall short, without realizing it.

So this week, we’re breaking down what omega-3s really are, why plant-based diets can miss the mark, and how to know if supplementation might make sense for you.

In today’s newsletter, we’ll cover:

  • What omega-3s actually do in the body

  • Why plant-based omega-3s aren’t always enough

  • The benefits (and side effects) of omega-3 supplements

  • How to use omega-3s safely and wisely

Let’s get into it.

Mental Health Mood GIF by Team Kennedy

What omega-3s are, and why your body needs them

Omega-3 fatty acids are a group of essential fats your body can’t make on its own. You have to get them from food or supplements.

There are three main types:

  1. ALA (alpha-linolenic acid): Found in plants like flaxseed, chia seeds, walnuts, and plant oils

  2. DHA (docosahexaenoic acid): Found mainly in fish and algae

  3. EPA (eicosapentaenoic acid): Found mainly in fish and algae

ALA is the most common omega-3 in plant-based diets.

The issue?
Your body has to convert ALA into DHA and EPA, and that conversion is very limited.

This means you can eat “omega-3-rich” plant foods and still have low DHA and EPA levels.

Salmon, goldfish meal with caviar, vegetables close up

Why vegans often don’t get enough omega-3

Even with a well-planned diet, many people don’t meet their omega-3 needs.

For vegans, the challenge is bigger because:

  • DHA and EPA mostly come from animal or algae sources

  • The body converts only a small amount of ALA into DHA and EPA

  • Daily diets often don’t provide consistent omega-3 intake

Because of this, supplements are often recommended.

How much omega-3 should vegans take?
Most guidelines suggest 1,100 to 1,600 mg per day, usually from algae-based supplements that provide DHA and EPA directly.

Vitamins Omega 3. Product photography

Benefits of omega-3 supplements and why you should use them

Omega-3 supplements support multiple systems in the body.

  1. Heart health: Omega-3s help lower triglycerides and diastolic blood pressure. They also raise HDL (“good”) cholesterol, which supports cardiovascular health.

  2. Reduced inflammation: They lower inflammation markers like C-reactive protein and interleukin. Higher doses may help reduce symptoms of inflammatory conditions such as rheumatoid arthritis.

  3. Brain and mental health: Omega-3s may slow cognitive decline with age and may support mental health, including symptoms of depression.

  4. Vision and eye health: DHA is a major structural component of the retina. Supplementation may help reduce eye pressure and support overall vision.

Omega-3s are also important during pregnancy, as DHA and EPA support fetal brain and eye development.

Portioned raw salmon fillets in ice with lemon

Side effects, and when to talk to a professional

Omega-3 supplements are generally safe, but side effects can happen, especially at higher doses.

Common side effects include:

  • Bloating

  • Burping

  • Nausea or vomiting

  • Diarrhea

  • Bad breath

  • Stomach upset

Omega-3s may also affect blood sugar levels in people with diabetes and reduce blood clotting in some individuals.

That’s why it’s important to talk to a healthcare professional before starting a supplement, especially if you have a medical condition or take medication.

A professional can help you choose the right type, dose, and form for your needs.

If you’re vegan or mostly plant-based, supplementation can be a simple way to support your heart, brain, eyes, and overall health.

The goal isn’t perfection. It’s making informed choices that actually work for your body.

Here’s what to read next!

🧪How to use face acids and how to choose the right one for you 
Learn how to choose the best face acids and where to buy them.

✨Chemical peels for skin treatment
Chemical peels are a mainstay in an aesthetician’s collection. Find out what it is.

🏋️What to Eat Before & After Workouts
Maximize your gym time with these simple food swaps, perfect for Naija diets.

Thanks for reading, and take care, friends! We’ll be back next week to talk about "Best biotin supplement for hair growth and nails”. See you then!

Here’s your reminder to email [email protected] with any (general) health and wellness questions you’d like us to answer in a future edition.