■ A Vegan & Vegetarian Guide to Omega-3s & Brain Health.

Omega-3 fatty acids are critical for brain health, memory, and mood — but if you follow a vegan or vegetarian diet, you may wonder how to get enough. While plant foods provide alpha-linolenic acid (ALA), the body converts very little into DHA and EPA, the omega-3s most active in the brain. The good news? There are simple, evidence-based ways to protect your brain and nervous system while staying plant-based. Always check with your healthcare provider before starting new supplements to rule out contraindications and/or drug to drug interactions with other medication you are taking.

• Why ALA Alone Falls Short

  • Only ~5–10% converts to EPA and <1–4% to DHA.

  • Even large amounts of flax, chia, or walnuts won’t achieve optimal brain DHA levels.

• Best Plant Sources of ALA

  • Flaxseed, chia, hemp seeds, walnuts, canola oil.

  • Heart-healthy but not sufficient for brain DHA.

• The Game-Changer: Algae-Based DHA/EPA

  • Clinically validated source of bioactive omega-3s.

  • Recommended dose: 300–600 mg/day DHA+EPA, with higher needs (up to 2g/day) in women post-menopause or those with memory/mood concerns.

• Practical Tips

  • Combine ALA foods with algae supplements.

  • Store oils/supplements properly (cool, dark).

  • Consider an Omega-3 Index test (goal: 8–12%).

At Healthier You, LLC, we help patients create personalized nutrition and supplementation plans, including plant-based options. If you’re vegan or vegetarian and want to support your brain, memory, and mood, ask us about Omega-3 Index testing and algae-based strategies. Scan the icon on our Pure Encapsulations page for 25% off high-quality supplements.