How to get omega-3,6,9 without fish?

December 6, 2025 •

4 min read

Over 20 million Americans are estimated to be vegan, with many more seeking plant-based alternatives to seafood for various reasons. If you are wondering how to get omega-3,6,9 without fish, a variety of seeds, nuts, and specialized oils offer a robust nutritional solution. This article explores the best non-fish sources to ensure a balanced intake of these essential fatty acids.

Quick Summary

This guide details effective ways to obtain all three omega fatty acids from plant-based foods and supplements. It covers rich sources like seeds, nuts, and algae oil, explaining their unique benefits and how to incorporate them into a fish-free diet for optimal health.

Key Points

Incorporate Seeds Daily: Add ground flaxseed, chia seeds, and hemp seeds to your diet for a robust intake of omega-3 (ALA) and omega-6.
Choose the Right Oils: Use plant-based oils like olive and rapeseed for cooking and dressings to get a healthy dose of omega-9 and ALA.
Snack on Nuts: Walnuts are a fantastic source of plant-based omega-3 (ALA); a handful a day can contribute significantly to your intake.
Supplement with Algae Oil: For a direct and reliable source of EPA and DHA, consider a vegan algae oil supplement, as the body's conversion of ALA is often inefficient.
Balance Your Omega-6 to Omega-3 Ratio: Reduce intake of highly processed foods and prioritize plant sources rich in omega-3 to improve your body's overall inflammatory balance.
Always Grind Flaxseed: To ensure your body can absorb the nutrients, always consume flaxseeds in their ground form.
Store Products Correctly: Keep sensitive oils and ground seeds, like flaxseed, refrigerated to prevent them from going rancid and losing their nutritional value.

Plant-Based Sources for Complete Omega Nutrition

While fatty fish are commonly known for their omega-3 content, it is entirely possible to meet all your needs for omega-3, 6, and 9 from plant-based sources. A balanced vegetarian or vegan diet rich in whole foods is key. The three main types are omega-3 (including ALA, EPA, and DHA), omega-6 (LA), and omega-9 (OA). It's crucial to understand that while your body can convert some plant-based ALA into the more active forms EPA and DHA, this conversion is often inefficient, making direct sources or supplements important.

Seeds: Tiny Powerhouses of Omegas

Seeds are some of the most concentrated plant sources of omega fatty acids. Including a daily tablespoon or two can significantly boost your intake.

Flaxseeds: One of the richest sources of alpha-linolenic acid (ALA), a type of omega-3. To ensure maximum absorption, ground flaxseed is more effective than whole seeds, which can pass through the digestive system undigested.
Chia Seeds: These seeds offer a high concentration of ALA and have the added benefit of being a good source of fiber, protein, and minerals. They are also a complete protein source, unlike flaxseed.
Hemp Seeds: With a mild, nutty flavor, hemp seeds contain a beneficial ratio of both omega-3 and omega-6 fatty acids. They can be sprinkled on salads, yogurt, or added to smoothies.

Nuts and Oils: Healthy Fats for a Healthy Diet

Certain nuts and plant-based oils provide excellent sources of both essential and non-essential omegas.

Walnuts: These nuts are not only delicious but also one of the best sources of plant-based ALA. Snacking on walnuts or adding them to salads is an easy way to increase intake.
Olive Oil: A staple of the Mediterranean diet, extra virgin olive oil is an excellent source of the non-essential omega-9, oleic acid. It offers heart-healthy benefits and can be used for cooking or salad dressings.
Rapeseed Oil (Canola Oil): Another great option for cooking, rapeseed oil provides a source of ALA, the precursor to EPA and DHA.

Algae Oil: The Direct Vegan Source of EPA and DHA

Since ALA conversion is limited, algae oil is a game-changer for those avoiding fish. Fish get their EPA and DHA from the algae they consume, making algae oil a direct, vegan-friendly source. This supplement offers the benefits of EPA and DHA for brain and cardiovascular health without relying on fish oil.

Comparison Table: Plant-Based Omega Sources


Source	Primary Omega Content	Key Benefits	Best For	Cooking Use
Flaxseed (ground)	Omega-3 (ALA), Fiber	High ALA, Antioxidants (lignans)	Mixing into oatmeal, smoothies, or baking	Mild, nutty flavor, use in low-heat baking
Chia Seeds (whole/ground)	Omega-3 (ALA), Fiber	High fiber, complete protein, gel-forming	Puddings, smoothies, thickening soups	Neutral flavor, does not require grinding
Walnuts	Omega-3 (ALA), Omega-6	Heart health, anti-inflammatory effects	Snacking, salads, or mixed into cereals	Not ideal for high-heat cooking
Algae Oil	Omega-3 (EPA, DHA)	Direct source of active omegas, brain/heart health	Supplements	N/A (Supplement)
Olive Oil	Omega-9 (OA)	Supports heart health, anti-inflammatory	Salad dressings, moderate-heat cooking	Excellent for moderate heat

How to Maximize Omega Absorption

To ensure you are getting the most out of your plant-based omegas, consider these tips:

Grind Seeds: Always grind flaxseeds right before consumption to unlock their nutrients. Chia seeds can be eaten whole or ground.
Balance Your Ratio: The average Western diet often has an imbalanced ratio of omega-6 to omega-3. Focus on reducing highly processed foods and corn/soybean oils, which are high in omega-6, while increasing your intake of omega-3 rich foods.
Consider Algae Oil Supplements: For those concerned about meeting EPA and DHA needs, particularly during pregnancy or for optimal brain health, an algae oil supplement is the most reliable fish-free option.
Use Fresh Oils: Store flaxseed oil and ground flaxseed in the refrigerator to prevent rancidity, as their delicate fatty acids are sensitive to light and heat.

Conclusion: A Plant-Based Path to Optimal Omega Health

It is a myth that you need fish to obtain a full spectrum of omega fatty acids. By incorporating a variety of plant-based foods, including seeds like flax and chia, nuts like walnuts, and cooking oils like olive and rapeseed, you can meet the needs for ALA, LA, and OA. For a direct and reliable source of the crucial EPA and DHA, algae oil offers an excellent and sustainable solution. Ultimately, a diverse and balanced plant-based diet, potentially supplemented with algae oil, provides a complete and healthy approach to getting omega-3,6,9 without fish.

For more information on the health benefits of a plant-based diet, resources like the Physicians Committee for Responsible Medicine offer extensive guidance on nutrient intake and disease prevention through diet.

Frequently Asked Questions

The best non-fish source of the short-chain omega-3 ALA is flaxseed, while the most effective and direct source of the long-chain omega-3s EPA and DHA is a vegan algae oil supplement.

Algae oil is a direct source of EPA and DHA, the long-chain omegas, while flaxseed oil provides ALA, which the body must convert. For a more efficient increase in active EPA and DHA levels, algae oil is superior, though both are beneficial.

You can get excellent amounts of ALA (omega-3), LA (omega-6), and OA (omega-9) from nuts and seeds. However, since the body's conversion of ALA to EPA and DHA is inefficient, relying solely on nuts and seeds may not provide sufficient active EPA and DHA.

Vegetarians and vegans can get EPA and DHA directly by taking a microalgae-based supplement. This is the most efficient method, as it bypasses the body's unreliable conversion of plant-based ALA.

Common plant sources of omega-6 include nuts, cereals, whole grains, sunflower seeds, and many common vegetable oils like soybean and corn oil. It is important to balance omega-6 intake with omega-3 intake.

Omega-9 is found in various plant foods and oils, most notably extra virgin olive oil, but also in nuts like almonds, walnuts, and cashews, and in avocados.

Yes, you should always consume flaxseed in its ground form. The whole seeds often pass through the digestive system undigested, preventing the body from absorbing the beneficial oils and nutrients.