How to obtain EPA & DHA without Fish?

Sep 8

3 min read

First off what is EPA and DHA?

EPA (eicosapentaenoic acid)

Think of EPA as the “firefighter” omega-3. It helps calm down inflammation in the body. That means it can ease joint stiffness, help keep blood vessels relaxed, and lower the risk of heart problems. EPA is often studied for mood as well, since lowering inflammation in the brain may support better mental health.

DHA (docosahexaenoic acid)

DHA is the “architect” omega-3. It’s a major building block in your brain, eyes, and nervous system. Babies need DHA during pregnancy and early life for brain and eye development. Adults use it to keep their brains sharp, their eyes working well, and their nervous system running smoothly.

Together, EPA + DHA:

Keep your heart healthy by supporting normal cholesterol and blood pressure.
Support brain function—memory, focus, and mood.
Protect eye health (your retina is packed with DHA).
Help regulate inflammation throughout the body.

Fish get EPA and DHA from eating algae. So when people take fish oil, they’re really just getting a second-hand algae dose. Vegans can skip the middleman and go straight to algae oil, which is the original, plant-based source of EPA and DHA.

The omega-3 story for vegans is a fascinating blend of biochemistry and dietary creativity. Let’s untangle it.

The forms of omega-3

Omega-3 fatty acids aren’t just one thing. There are three main forms:

ALA (alpha-linolenic acid): found in flax, chia, hemp, walnuts.
EPA (eicosapentaenoic acid): found in fatty fish, but also in algae.
DHA (docosahexaenoic acid): also concentrated in fish and algae.

Humans can convert ALA (the plant form) into EPA and DHA, but the conversion is very inefficient—often quoted around 5–10% for EPA and 0.5–5% for DHA. That’s why the “fish oil is better” argument exists: fish give you a direct dose of EPA and DHA without relying on your metabolic bottlenecks.

Vegan sources

Seeds and nuts: Flax, chia, hemp, and walnuts provide ALA. These are great for baseline intake.
Algae oil supplements: This is the true vegan parallel to fish oil. Algae are where fish get their DHA/EPA in the first place. A high-quality algae oil supplement gives you DHA (and often EPA).
Seaweed: Most edible seaweeds have trace DHA, but not enough to be reliable therapeutically. They’re more like a garnish of omega-3 than a main course.

Absorption and utilization

Fat matters: Omega-3s are fat-soluble, so they absorb best when eaten with other dietary fats. Pairing seeds with a source of fat (nut butter, avocado, olive oil) helps.
Balance with omega-6: Too much omega-6 (from seed oils like corn, soy, sunflower) can crowd out ALA conversion to EPA/DHA. A lower omega-6 to omega-3 ratio improves conversion efficiency.
Nutrients as cofactors: Conversion relies on enzymes that need zinc, magnesium, and B-vitamins (especially B6). Being deficient in these can impair conversion further.
Formulation: Whole seeds aren’t absorbed well unless ground (flax) or soaked (chia). Oils are more direct, but they oxidize easily, so freshness matters.

Do vegans need fish or fish oil?

Not if algae oil is in the picture. Studies show that algae oil supplementation raises blood DHA and EPA to similar levels as fish oil. The catch is that ALA-only diets usually don’t get you there—you’d have to rely on conversion, which is too low to guarantee sufficiency.

Practical path for a vegan