Plant-based omega-3: The underestimated key to energy & focus

Eine junge und lächelnde Frau die eine grüne Bluse und eine blaue Jeans trägt. Sie hält in der Hand einen grünen Apfel.

Do you want to get off to a flying start full of energy, sharpen your focus and focus on a healthy, plant-based diet? Then you should definitely have omega-3 on your radar! These essential fatty acids are true all-rounders – especially if you follow a vegan diet. In this article, you’ll find out what omega-3 actually is, why EPA and DHA are so important for your wellbeing and how you can get the most out of it without fish.

What is omega-3 actually?

Omega-3 fatty acids belong to the family of polyunsaturated fatty acids. They are indispensable for numerous functions in the body – and are essential, i.e. vital. This means that your body cannot produce them itself. You have to get them from food or – if necessary – from food supplements.

The essential fatty acids include two important representatives:

  • Alpha-linolenic acid (ALA) from the group of omega-3 fatty acids
  • Linoleic acid from the group of omega-6 fatty acids

In addition, there are so-called conditionally essential fatty acids, such as:

  • Eicosapentaenoic acid (EPA)
  • Docosahexaenoic acid (DHA)

Your body can produce these two long-chain omega-3 fatty acids from ALA, but only to a very limited extent. The conversion rate of alpha-linolenic acid to EPA is around 8-12%, while the conversion rate to DHA is less than 1%. In addition, factors such as stress, consumption of stimulants, daily calorie intake, general nutrient supply and your general state of health can further reduce the conversion rate. It is therefore recommended to take EPA and DHA directly to ensure an optimal supply. This is particularly important for vegan diets, as animal sources are no longer available. This is where plant-based alternatives such as algae oil come into play. [1,2]

Why is omega-3 so important for your body?

Omega-3 is not a nice-to-have. It is a real must-have for your body. These fatty acids work in many different ways:

  • Building blocks of your cells: Omega-3 fatty acids are a central component of cell membranes. They ensure that the cells remain flexible and elastic – and therefore function optimally. They play a key role in nerve cells and the retina in particular. [3,4]
  • Intestinal health: Omega-3 fatty acids also make a valuable contribution to your intestinal flora. They promote the diversity of beneficial bacteria in the gut and have a regulating effect on inflammatory processes in the digestive system. EPA and DHA are particularly beneficial for chronic intestinal diseases such as Crohn’s disease or leaky gut syndrome. [5]
  • Heart health: Omega-3 fatty acids can lower high cholesterol levels and elevated blood pressure, improve triglyceride levels and reduce the risk of heart attack and stroke. The long-chain omega-3 fatty acids EPA and DHA are particularly relevant for this. [6,7]
  • Brain & psyche: DHA in particular is crucial for your brain performance, concentration and mood. DHA is present in particularly high concentrations in the membranes of brain and nerve cells – around 10-15% of the total fat mass in the human brain consists of DHA. Studies also show links between omega-3 deficiency and depressive moods or cognitive impairment. [8,9,10,11]
  • Eyes & vision: Omega-3 is an important component of the retina and contributes to vision. DHA in particular is crucial for the normal function of photoreceptors in the retina – and also plays an important role in brain and eye development in infants and children. [3,12,13,14]

In short: without omega-3 your body won’t run smoothly.

Let your food be your remedy.

Which foods contain omega-3?

Even without fish, you can cover your omega-3 requirements perfectly. Plant sources provide you with the valuable alpha-linolenic acid (ALA), which your body can at least partially convert into EPA and DHA:

  • Linseed & linseed oil (particularly rich in ALA)
  • Chia seeds
  • Hemp seeds
  • Walnuts
  • Rapeseed oil
  • Algae oil (the only vegan source of EPA and DHA!)

Important: ALA-rich vegetable oils are great, but as we’ve already heard, they only provide you with the precursor. To ensure that your brain and heart get enough EPA and DHA, as a vegan you can hardly avoid algae oil. This is because the only direct vegan source of EPA and DHA is algae oil-based supplements.

If you are looking for a particularly high-quality, purely plant-based source, I can heartily recommend BEYOND omega from the bottom of my heart. The vegan capsules contain a high-quality algae oil from the microalgae Schizochytrium sp. that is rich in EPA and DHA. Ideal for anyone who wants to play it safe – without fish, but with full effect.

How much omega-3 do you actually need?

The European Food Safety Authority (EFSA), on the other hand, recommends that adults specifically consume a total of 250 mg EPA and DHA per day. The DGE and ÖGE do not make any recommendations for EPA and DHA.

The Austrian Society for Nutrition (ÖGE) and the German Society for Nutrition (DGE) recommend a daily intake of alpha-linolenic acid amounting to 0.5% of the total energy intake. With an energy intake of around 2,100 kcal, this corresponds to approximately 1.1 to 1.5 g of ALA per day. [15] This amount is contained in the following foods:

  • 1 tbsp cold-pressed linseed oil
  • 1 tbsp ground linseed
  • 1 tbsp chia seeds
  • 30 g walnuts

In some scientific publications, vegans are advised to double their intake of alpha-linolenic acid. This would correspond to an intake of 2-4 g per day. [1]

Eine Schüssel voll Wallnüssen.
Chiapudding und eine Schale mit Mandeln.

Why vegans should pay particular attention to omega-3

Most people consume EPA and DHA from fish. But in a vegan diet, this source is completely absent. And as our body can only convert ALA to a very limited extent, a deficiency can quickly occur. Studies show that vegans often have significantly lower blood levels of EPA and DHA than people on a mixed diet. [16,17]

Another factor: vegan diets are often very rich in omega-6 fatty acids (e.g. from sunflower oil). The problem: omega-6 competes with omega-3 for the same metabolic pathway. An excess of omega-6 therefore inhibits the effect of omega-3.

Therefore, if you eat a plant-based diet, you need a clear focus on omega-3!

Omega-6: Why the ratio counts

Omega-6 fatty acids are also essential – but in large quantities they can have unfavorable effects. Arachidonic acid in particular, which is mainly found in animal products, promotes the formation of pro-inflammatory messenger substances in the body. These so-called eicosanoids, such as prostaglandins and thromboxanes, play a central role in inflammatory reactions, pain perception and vascular reactions.

A permanently high proportion of omega-6 – especially with a low omega-3 intake – can therefore promote inflammatory processes and increase the risk of chronic diseases such as arthritis or cardiovascular diseases. A balanced ratio between omega-6 and omega-3 is therefore crucial in order to avoid these negative effects and to take full advantage of the anti-inflammatory benefits of omega-3. Ideally, the ratio should be around 4:1 – i.e. four times as much omega-6 as omega-3. In the Western diet, however, the ratio is often 10:1 to 20:1 – which is clearly too unbalanced. Industrially processed foods and ready meals in particular are rich in hidden fats and inflammation-promoting omega-6 fatty acids – so it’s better to stay away from them – you’re really not doing your body any good.

With a plant-based diet, you automatically reduce your intake of arachidonic acid. If you also make sure you have a sufficient supply of EPA and DHA – e.g. through algae oil – you can actively and positively influence the inflammatory processes in your body. [18,19,20]

Eine Schüssel mit marinierten Algensalat und Sesam Topping.

How does an omega-3 deficiency manifest itself?

An omega-3 deficiency can manifest itself gradually and in many different ways. Common symptoms are

  • Concentration problems or so-called “brain fog”
  • Mood swings, irritability or depressive moods
  • Dry, flaky skin
  • Increased inflammation in the body (e.g. frequent infections, irritable bowel syndrome)
  • Joint pain or stiff limbs
  • Increased risk of cardiovascular disease

While many of these symptoms can’t be solely attributed to omega-3 deficiency – but, if you’re consistently feeling under the weather – omega-3 could be the missing piece of the puzzle. [21]

As part of my annual check-up, I also had my omega-3 levels determined via a blood test. This can be very informative if you want to know whether you are well supplied. In Austria, however, such a test is not covered by health insurance – I paid for the analysis privately and it cost 100 euros.

My tip for you

Do you want to make sure that your body is optimally nourished? Then make sure you eat a combination of ALA-rich foods (e.g. linseed oil) every day and supplement with a high-quality vegan algae oil. This will provide your body directly with EPA and DHA – without any detours and free from the harmful substances that can be found in fish.

A few simple practical tips:

  • Use 1 tablespoon of linseed or hemp oil daily in your smoothie, muesli or salad – linseed oil is very sensitive to heat, so please do not use it for frying.
  • Sprinkle chia seeds or crushed linseed over your porridge.
  • Incidentally, you can heat flaxseed without hesitation – it retains its valuable omega-3 fatty acids.
  • Pay attention to the intake of crushed linseed: this is limited to 1 tablespoon for adults and 1 teaspoon for children. The reason for this is the cyanogenic glycosides it contains, which release hydrocyanic acid during digestion.
  • Prefer rapeseed oil and linseed oil to sunflower oil, soybean oil and vegetable margarine for cooking, as they offer a more balanced ratio of omega-6 to omega-3 and therefore block the absorption of valuable omega-3 fatty acids less.
  • Regularly include walnuts as a snack or topping.
  • Use a high-quality algae oil product such as BEYOND omegato ensure your supply of EPA and DHA.

store

RINGANA BEYOND omega provides you with 640 mg DHA and 320 mg EPA per day from sustainable microalgae. The formula is supplemented with vitamin D3, K2, E, ubiquinol and carotenoids, which together help to support the heart, brain and eyesight.

Conclusion: Omega-3 is not a nice-to-have, but a fundamental prerequisite for health

Omega-3 is not just a health trend. It is a fundamental basis for your well-being, your mental power and your vitality. As an essential component of cell membranes, it makes a decisive contribution to the function of your body cells – from the nervous system to the skin. As a vegan in particular, you should take this topic seriously and not take it lightly. The good news: with the right knowledge and a little mindfulness, you can easily cover your needs – purely plant-based and completely effective.

Take the first step now for more mental clarity, healthy cells and a strong heart!

Integrate omega-3 into your everyday life. Your body will thank you for it.

PS: I myself take 3 capsules a day of BEYOND omega – a high-quality, laboratory-tested algae oil from the microalgae Schizochytrium sp. I use it to provide my body with EPA and DHA in a targeted way to give it the best possible support with all the important nutrients.

Disclaimer: This text is in no way a substitute for professional advice from a doctor or pharmacist and must not be used as a basis for independent diagnosis or for starting, changing or stopping treatment of illnesses. Always consult a doctor you trust if you have any health questions or complaints! Greentrinsic accepts no liability for any inconvenience or damage resulting from the use of the information presented here.

Sources:

1 Vegan Society Austria (2025): Omega-3 fatty acids – supply with a vegan diet,(https://www.vegan.at/omega-3-fettsaeuren)

2 Undurti, D. (2006): Essential fatty acids: biochemistry, physiology and pathology. Biotechnol Journal

3 Keller, M., Leitzmann, C. (2020): Vegetarian and vegan nutrition. 4th completely revised and expanded edition. Stuttgart: Eugen Ulmer

4 Krupa, K., Fritz, K., Parmar, M. (2024): Omega-3 Fatty Acids. StatPearls Publishing,(https://www.ncbi.nlm.nih.gov/books/NBK564314/)

5 Costantini, L.; et al. (2017): Impact of Omega-3 Fatty Acids on the Gut Microbiota. International Journal of Molecular Sciences,(https://pmc.ncbi.nlm.nih.gov/articles/PMC5751248/)

6 Tortosa-Caparrós, E.; et al (2017): Anti-inflammatory effects of omega 3 and omega 6 polyunsaturated fatty acids in cardiovascular disease and metabolic syndrome. Critical Reviews in Food, Science and Nutrition,(https://pubmed.ncbi.nlm.nih.gov/26745681/)

7 Cleveland Clinic (2022): Omega-3 Fatty Acids,(https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids)

8 Bozzatello, P./ Brignolo E. et al: Supplementation with Omega-3 Fatty Acids in Psychiatric Disorders: A Review of Literature Data. Journal of Clinical Medicine,(https://pubmed.ncbi.nlm.nih.gov/27472373/)

9 Perrin, M.; et al (2019): A cross-sectional study of fatty acids and brain-derived neurotrophic factor (BDNF) in human milk from lactating women following vegan, vegetarian, and omnivore diets. European Journal of Nutrition,(https://pubmed.ncbi.nlm.nih.gov/30051170/)

10 Logan, A. (2004): Omega-3 fatty acids and major depression: A primer for the mental health professional. Lipids in Health and Disease,(https://pmc.ncbi.nlm.nih.gov/articles/PMC533861/)

11 Umhau J. C.; et al. (2009): Imaging incorporation of circulating docosahexaenoic acid into the human brain using positron emission tomography. Journal of Lipid Research

12 Lokuruka, M. (2024): Roles of Omega-3 Fatty Acids in Eye Health and Disease: A Review. Asian Journal of Food Research and Nutrition,(https://journalajfrn.com/index.php/AJFRN/article/view/160)

13 Hodge, W.; et al (2005): Effects of Omega-3 Fatty Acids on Eye Health: Summary. Agency for Healthcare Research and Quality,(https://www.ncbi.nlm.nih.gov/books/NBK11888/)

14 Center for sight (2025): How Omega-3 Fatty Acids Can Support Eye Health in Managing AMD,(https://centerforsight.net/how-omega-3-fatty-acids-can-support-eye-health-in-managing-amd/)

15th German Nutrition Society (2025): Reference value: fat, essential fatty acids,(https://www.dge.de/wissenschaft/referenzwerte/fett-essenzielle-fettsaeuren/)

16 Kornsteiner M., Singer I., Elmadfa I. (2008): Very low n-3 long-chain polyunsaturated fatty acid status in Austrian vegetarians and vegans. Annals of Nutrition and Metabolism,(https://pubmed.ncbi.nlm.nih.gov/18305382/)

17 Saunders, A., Davis, B., Garg, M. (2013): Omega-3 polyunsaturated fatty acids and vegetarian diets. The Medical Journal of Australia,(https://pubmed.ncbi.nlm.nih.gov/25369925/)

18 Simopoulos, A. (2002): The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy Journal,(https://pubmed.ncbi.nlm.nih.gov/12442909/)

19 Simopoulos, A., DiNicolantonio, J. (2016): The importance of a balanced ω-6 to ω-3 ratio in the prevention and management of obesity. Open Heart by BMJ and BCS,(https://pmc.ncbi.nlm.nih.gov/articles/PMC5093368/)

20 Zhang, Y.; et al. (2024): Higher ratio of plasma omega-6/omega-3 fatty acids is associated with greater risk of all-cause, cancer, and cardiovascular mortality: A population-based cohort study in UK Biobank. Elife,(https://pubmed.ncbi.nlm.nih.gov/38578269/)

21 Progressive Medical Center (2025): 8 Common Signs of an Omega-3 Deficiency,(https://www.progressivemedicalcenter.com/blog/8-common-signs-of-an-omega-3-deficiency/)

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Barbara Jasmin

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