Supplements for a Vegetarian Diet: Why Omega-3 Supplements Are Important

Adopting a vegetarian lifestyle offers numerous health benefits, including lower blood pressure, reduced risk of heart disease and improved digestion. However, a plant-based diet can also create nutritional gaps that require thoughtful supplementation.

Omega-3 fatty acids are a vital yet frequently underestimated part of a vegetarian diet, largely because they're not widely available in plant-based foods. In this article we look at supplements that can help fill nutritional gaps in vegetarian diets, with a special focus on choosing the right vegetarian omega-3 supplement.

Why Supplementation Is Important for Vegetarians

While a vegetarian diet can be very healthy, it may sometimes lack certain important vitamins and minerals. Some nutrients are harder to get from plant-based foods alone, leading to common deficiencies such as:

Vitamin B12
Iron
Omega-3 fatty acids
Vitamin D
Calcium
Zinc
Iodine

These nutrients are essential for maintaining your energy, strengthening your immune system, supporting clear thinking, and helping you feel your best overall.

Omega-3 Fatty Acids: The Vegetarian Challenge

Omega-3 fatty acids play an important role in supporting brain function, heart health, and managing inflammation. There are three main types:

ALA (Alpha-linolenic acid) – found in flaxseeds, walnuts, and chia seeds.
EPA (Eicosapentaenoic acid) – mainly found in oily fish.
DHA (Docosahexaenoic acid) – also found in oily fish and algae.

Vegetarians can obtain ALA from plant sources, but the human body converts ALA into EPA and DHA very inefficiently, typically at a rate of less than 10%. This makes it essential to take a vegetarian omega-3 supplement that provides preformed EPA and DHA, generally derived from algae oil.

Vegetarian Foods High in Omega-3

It can be tricky to get enough omega-3s when following a vegetarian diet, but certain plant-based foods can still provide a good boost, especially when it comes to ALA, the form of omega-3 found in plants. Below are some of the best options to include in your meals.

1. Chia Seeds

Rich in ALA, chia seeds provide about 5g of ALA per 28g serving. They're easy to use in smoothies, porridge, or yoghurt.

2. Flaxseeds (Ground)

With 6.3g of ALA per 28g, ground flaxseeds are one of the best options. Ground is preferable for better absorption.

3. Walnuts

A handful of walnuts delivers 2.5g of ALA. They're also high in antioxidants and make a great snack.

4. Hemp Seeds

About 3g of ALA per tablespoon, plus they add protein and a nutty flavour to salads, soups, or smoothie bowls.

5. Omega-3 Enriched Eggs

For lacto-ovo vegetarians, omega-3 eggs are an excellent source of DHA and ALA. These come from hens fed a diet high in flaxseed or algae.

6. Algal Oil (Marine Algae)

Not a food in the traditional sense, but the best source of EPA and DHA for vegetarians. This is the foundation of most vegetarian omega-3 supplements.

7. Edamame and Soy Products

Moderate ALA levels, combined with a high protein intake, make soy foods a brilliant addition to vegetarian diets.

8. Seaweed (Nori, Spirulina, Chlorella)

Offers trace amounts of EPA, along with iodine and iron. Best used to complement other sources.

What Is the Best Form of Omega-3 to Take?

For vegetarians, the most crucial goal is to get enough EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) as they support brain, heart, and eye health.

Unfortunately, these forms of omega-3 are primarily found in oily fish, such as salmon, mackerel, and sardines. While plant foods such as flaxseeds and walnuts do contain ALA (alpha-linolenic acid), the body must convert ALA into EPA and DHA — and it only does so in tiny amounts (often less than 10%).

What's the solution?

The best form of omega-3 for vegetarians is algal oil — a supplement made from marine algae. Made entirely from plants, algal oil provides both EPA and DHA in a form your body can readily absorb and use.

Why algal oil is the best option:

It's vegetarian and vegan-friendly — unlike fish oil or krill oil.
It provides both EPA and DHA directly — no inefficient conversion needed.
It's environmentally sustainable — algae is a renewable resource.
It's clean and safe, free from ocean-based contaminants such as mercury and microplastics.

Other plant-based sources, such as chia, flax, and hemp, provide ALA, which is still beneficial, but they are best used to support a healthy diet, rather than as a substitute for DHA and EPA.

For lacto-ovo vegetarians, omega-3 enriched eggs can provide modest amounts of DHA and ALA, but on their own, they usually aren't enough to meet your full omega-3 needs.

Choosing the Best Vegetarian Omega-3 Supplement

When shopping for an omega-3 supplement in Ireland, keep these tips in mind:

Source: Choose algal oil — the only vegetarian source of EPA and DHA
Capsules: Check that they're made from plant-based materials rather than gelatin.
Dosage: A good daily target is around 250 to 500 mg of EPA and DHA combined.
Quality Assurance: Choose products that have been tested by independent labs to confirm purity and strength.
Where to Buy: Opt for EU-approved brands that are easy to find in local pharmacies or through trusted online retailers.

Other Essential Supplements for a Vegetarian Diet

Vitamin B12

Found only in animal products — supplementing is essential.

Iron

Plant-based iron is harder to absorb. Consider supplementing if you're at risk of deficiency.

Vitamin D

Especially important during Irish winters when sun exposure is low.

Calcium

Fortified plant milks, leafy greens, or supplements help meet your daily needs.

Zinc

Plays a role in immunity and healing. Plant-based sources include legumes and nuts.

Iodine

Often missed in vegan diets. Seaweed or iodised salt can help, but many benefit from supplements.

Get Personalised Advice from GP24

Every vegetarian has unique dietary needs. Whether you're new to a plant-based lifestyle or refining your supplement routine, our doctors at GP24 are available to guide you.

Conclusion

Following a vegetarian diet can be great for your health, but it does take some careful planning to make sure you're getting all the nutrients your body needs. One of the most valuable additions to consider is a high-quality vegetarian omega-3 supplement—ideally one made from algae. Combined with a diet rich in ALA-rich seeds, nuts, and fortified foods, and guided by expert support from