We all know Omega-3 is one of the most important vitamins we should take. This is even more true in perimenopause. If you are not getting enough Omega-3 through your diet, you might want to supplement. The best-known omega-3 supplement is fish oil, but going vegan can be even better. I will explain the reasons and highlight the best clean vegan omega-3 supplements you can take.
TL;DR
- Best highest EPA (inflammation, mood): Sunwarrior – Premium Omega-3 – 600mg EPA + 400mg DHA + 100mg DPA, the highest EPA in this roundup
- Best highest DHA (brain, eye health): Sports Research – Vegan Omega 3 – 700mg DHA + 280 EPA in a simple, single-purpose formula
- Best balanced potency with extras: Nextdia – Omega 3 + D3 + K2 + CoQ10 – 500mg DHA + 250mg EPA plus meaningful added nutrients
- Best budget: TAHIRO – Vegan Omega-3 Softgels – 480mg combined EPA+DHA+DPA at just $0.25 per serving
- Cleanest minimalist formula: Future Kind – Vegan Omega-3 – just four ingredients for sensitive readers, lower dose (225mg), so best paired with omega-3 rich foods
Why to choose vegan omega-3
I tend to use a vegan omega supplement for a few reasons.
Firstly, I think it is important to choose products that don’t harm fish and protect our oceans from overfishing. I understand this thinking is not for everyone, but if I can, I always try to go for vegan options, especially if they are as beneficial as non-vegan options.
Secondly, our oceans are contaminated with toxins like mercury, PCBs, dioxins, and microplastics, and for this reason, I choose to buy products as low in the food chain as possible to minimize contamination and get clean products.
Another reason is that when buying supplements created from fish, you might not know the quality of the fish, whether it was farmed and not fed the best diet.
I also hate the fish oil taste and especially the aftertaste that stays with you for a very long time. Fishy burps are just not my thing.
Fish oil vs algae omega-3s
How the two sources actually compare
Fish oil
Marine source
Strengths
- High, predictable EPA/DHA levels
- Decades of clinical research
- Often more concentrated per dose
- Generally lower cost per mg
Tradeoffs
- Risk of mercury, PCBs, microplastics
- Fishy aftertaste and burps
- Overfishing and sustainability concerns
- More prone to oxidation
Algae omega-3s
Plant source
Strengths
- The original source - fish get omega-3s from algae
- No mercury, PCBs, or microplastics
- Sustainable - no overfishing impact
- Comparable EPA/DHA in modern formulas
Bonus benefits
- No fishy aftertaste or burps
- Vegan and vegetarian friendly
- Grown in clean, controlled environments
- Lower oxidation risk
For women 40+ focused on clean ingredients and gentler digestion, algae omega-3s deliver the same EPA/DHA benefits without the marine contaminant load.
What to look for when choosing vegan omega 3
Vegan omega-3 supplements made from algae oil contain EPA and DHA – the two fatty acids your body uses for heart, brain, and eye health. This is crucial because plant-based ALA (from flax, chia, walnuts, and hemp) has to be converted into EPA and DHA in your body, and conversion rates are low (5-10% for EPA and under 1% for DHA). The conversion rates drop even more in perimenopause as estrogen declines. Whole foods like flaxseeds and walnuts are still amazing to eat for fiber, lignans, and overall nutrition, but they should not be your primary source of Omega-3. Algae oil is the only plant-based option that delivers both directly.
You should also look for:
EPA and DHA in real amounts. Aim for at least 250-500mg total omega-3s per serving, with EPA and DHA listed separately on the label so you know what you’re getting. Both are beneficial, but for different reasons:
- DHA is great for brain and eye health. Studies suggest DHA-rich formulas may support cognitive function, eye health, and cardiometabolic markers in postmenopausal women.
- EPA is more anti-inflammatory and is studied for mood, depression, and triglyceride support.
If brain fog and eye health are your main concerns, choose a supplement high in DHA.
If you’re focused on inflammation, joint support, or mood, look for higher EPA.
A balanced ratio works well for general use. What you want to avoid is labels that do not list the specifics.
Carrageenan-free. Carrageenan is a thickener derived from seaweed, often used in softgels. Research ( mostly animal) links it to gastrointestinal inflammation, bloating, and increased intestinal permeability (4). It’s FDA-approved but worth avoiding, especially if you have any gut issues. I suffer from IBS and avoid it just in case.
No unnecessary fillers. I always choose supplements with ingredients that are beneficial. If there is something added from colour, texture, or taste, I skip it.
Third-party tested for purity and potency. Look for IFOS, NSF, or USP certification on the label. This confirms the product actually contains what it claims, and that oxidation levels are within safe limits. You might be buying rancid omega-3, and you can’t taste it in algae oil the way you can with fish oil.
Sustainable sourcing. One of algae oil’s main advantages is that it’s grown in fermentation tanks rather than harvested from the ocean – so look for brands that emphasize this.
Table Of Comparison
| Sports Research | 980 mg (700DHA + 280 EPA) | Softgel | Vitamin E (tocopherols) | $0.90 |
| Mav Nutrition | 450 mg (300 DHA + 150 EPA) | Softgel | Vitamin E (tocopherols) | $0.66 |
| Future Kind | 225 mg (150 DHA + 75 EPA) | Softgel | None | $0.48 |
| Sunwarrior | 1,100 mg (400 DHA + 600 EPA + 100 DPA) | Softgel | None | $1.30 |
| Vimergy | 489 mg (326 DHA + 163 EPA) | Softgel | Vitamin E | $1.36 |
| TAHIRO | 480 mg (300 DHA + 150 EPA + 30 DPA) | Softgel | None | $0.25 |
| Micro Ingredients | 600 mg (500 DHA + 100 DPA) | Softgel | Vitamin C & Vitamin E | $0.33 |
| AMANDEAN | 450 mg (300 DHA + 150 EPA) | Softgel | Vitamin C & Vitamin E | $0.58 |
| Nextdia | 750 mg (500 DHA + 250 EPA) | Softgel | Vitamin D3, K2, CoQ10 | $0.50 |
| Amala | 550 mg (500 DHA + 5 EPA + 45 DPA) | Liquid | Vitamin E | $0.53 |
| Barlean’s | 630 mg (420 DHA + 210 EPA) | Liquid | None | $1.04 |
| Vegetology | 1,150 mg (500 DHA + 300 EPA + 350 DPA) | Liquid | Vitamin C, D3 & E | $0.93 |
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Best Vegan Omega-3 Supplements
Sports Research Vegan Omega-3
Crafted from algae cultivated in controlled environments, this formula is eco-friendly and cruelty-free.
Cost per serving: $0,90
Amount of servings: 30
Strength of DHA: 700mg
Strength of EPA: 280mg
3rd party tested: Yes
Ingredients: Vegan DHA Algae Oil Concentrate, DHA (Docosahexaenoic Acid), Plantgel® Capsule (non-GMO modified tapioca starch, vegetable glycerin, purified water), and Mixed Tocopherols
High strength of DHA in a simple formula from a reputable brand.
Mav Nutrition, Vegan Omega 3 Algae Oil
With 450mg of vegan DHA and EPA per serving, this vegan Omega-3 supplement also contains Omega-6 & Omega-9 fatty acids. It’s unflavored and carrageenan-free.
Cost per serving: $0.66
Amount of servings: 30 (2 softgels)
Strength of DHA: 300mg
Strength of EPA: 150mg
3rd party tested: Yes
Ingredients: Algal Oil (Schizochytrium sp. algae), Omega-3 Fatty Acids, EPA (Eicosapentaenoic acid) (as TG), DHA (Docosahexaenoic acid) (as TG), Black Seed Oil (Nigella sativa), Total Omega-6 Fatty Acids (as TG), Total Omega-9 Fatty Acids (as TG), Purified Water, Modified Tapioca Starch, Glycerin, Mixed Tocopherols, and Rosemary Oil
No additives or fillers. Good strength of DHA+EPA.
Future kind, Vegan Omega-3 Supplement
Plant-derived vegan omega-3 from algae packaged in eco-friendly glass bottles with a citrus scent. Four ingredients. No tocopherols, no rosemary, no sunflower oil, no flavor additives, nothing. That’s the cleanest formula in your entire roundup, but the low strength of DHA+EPA. I would recommend this supplement if you already eat foods rich in Omega 3, but want just a bit of extra.
Cost per serving: $0.48
Amount of servings: 60
Strength of DHA: 150mg
Strength of EPA: 75mg
3rd party tested: Yes
Ingredients: Algal Oil (Schizochytrium sp. Algae), Modified Tapioca Starch, Glycerin, Purified Water
The simplest, cleanest formula, even if the dose is lower.
Sunwarrior, Premium Omega-3 Vegan DHA & EPA
Sunwarrior’s formula combines high-potency DHA+EPA with Omega-6, 7, and 9 along with chlorophyll.
Cost per serving: $1.30
Amount of servings: 30 (2 softgels)
Strength of DHA: 400mg
Strength of EPA: 600mg
Strength of DPA: 100mg
3rd party tested: Yes
Ingredients: Omega 3 Fatty Acids, EPA (Eicosapentaenoic Acid), DHA (Docosahexaenoic Acid), DPA (Docosapentaenoic Acid), Other Omega Fatty Acids (Omega 6, Omega 7, Omega 9), Chlorophyll, Modified Food Starch, Seaweed Extract, Glycerin, and Purified Water.
Really high-potency DHA+EPA+DPA in a clean formula.
Vimergy, Vegan EPA/DHA Supplement
This VIMERGY capsule formula delivers single-source nutrients derived from algae only, in a very clean formula with no fillers or additives.
Cost per serving: $1.36
Amount of servings: 30 (3 softgels)
Strength of DHA: 326mg
Strength of EPA: 163mg
3rd party tested: Yes
Ingredients: Vitamin E (as d-alpha tocopherol), Algae Oil, DHA, EPA, Vegan Capsule, and High Oleic Sunflower Oil
High cost per serving for an average concentration of DHA+EPA+DPA.
TAHIRO, Vegan Omega-3 Softgels
A really low-cost option with a clean formulation and 450mg of EPA+DHA.
Cost per serving: $0.25
Amount of servings: 90 (2 softgels)
Strength of DHA: 300mg
Strength of EPA: 150mg
Strength of DPA: 30mg
3rd party tested: Yes
Ingredients: Algal Oil, Omega-3 Fatty Acids, DPA (Docosapentaenoic Acid), EPA (Eicosapentaenoic Acid), DHA (Docosahexaenoic Acid), Purified Water, Modified Food Starch, Glycerin, Tapioca, and Rosemary Oil
Great low-budget option at $0.25 per serving of 480mg of DHA+EPA+DPA
Best Vegan Omega-3 With Vitamin C Supplements
Micro Ingredients, Vegan Omega 3 Algae Oil
It’s a 4-in-1 formula combining DHA, DPA, ALA, and flaxseed oil, which offers essential omega-3s. It’s infused with natural lemon oil for flavor.
Cost per serving: $0.33
Amount of servings: 80 (3 softgels)
Strength of DHA: 500mg
Strength of DPA: 100mg
Strength of ALA: 40mg
3rd party tested: Yes
Ingredients: Vegan Algal Oil, Docosahexaenoic Acid (DHA), Docosapentaenoic Acid (DPA), Other Omega-3 Fatty Acids, Flaxseed Oil (Linum usitatissimum), Alpha Linolenic Acid (ALA) (Omega-3), Vegetarian softgel: (modified tapioca starch, vegetable glycerin, purified water), Natural lemon oil, Rosemary extract, Ascorbyl palmitate, and Natural mixed tocopherols
600mg of DHA+DPA enriched with vitamins C and E. Low cost per serving, but has added natural flavor.
AMANDEAN, Vegan Omega 3 Supplement
Made from pure, non-GMO marine algae in a carrageenan-free softgel capsule.
Cost per serving: $0.58
Amount of servings: 60 (2 softgels)
Strength of DHA: 300mg
Strength of EPA: 150mg
3rd party tested: Yes
Ingredients: Algal oil (Schizochytrium sp. algae), Vegan capsule (Non-GMO modified tapioca starch, Non-GMO vegetable-based glycerin, purified water), Non-GMO sunflower seed oil, Rosemary oil extract (preservative), Tocopherols (Vitamin E), and Ascorbyl palmitate (fat-soluble Vitamin C)
It’s a good option that also contains vitamins C and E and 450mg of DHA+EPA
Best Vegan Omega 3 Multi-Vitamin Complex Supplements
Nextdia, Vegan Omega 3 EPA DHA ALA Supplement + CoQ10, Vitamin D3 K2
This formula offers a full-spectrum omega-3 profile with DHA, EPA, and ALA. Additionally, there are vitamins D3 and K2, as well as coenzyme Q10, in a super-clean formula with no additives or fillers.
Cost per serving: $0.50
Amount of servings: 60 (2 softgels)
Strength of DHA: 500mg
Strength of EPA: 250mg
Strength of ALA: 160mg
3rd party tested: Yes
Ingredients: Vitamin D3 (as Cholecalciferol from Lichen), Vitamin K2 (as Menaquinone-7), Coenzyme Q10 (Ubiquinone), DHA (Docosahexaenoic Acid from Algae Oil), EPA (Eicosapentaenoic Acid from Algae Oil), ALA (Alpha-Linolenic Acid from Flaxseed Oil), Other Omega-3 Fatty Acids, Vegetarian Softgel: (glycerin, modified starch, water), and MCT Oil
Budget-friendly option that combines a high potency of DHA+EPA with vitamins D3, k2 and coenzyme Q10.
Best Liquid Vegan Omega-3 Supplement
Amala, Potent & Organic Vegan Omega 3 Liquid Supplement
This is a simple formula that uses water-extracted food-grade algae free from harmful solvents. It can be added to smoothies.
Cost per serving: $0.53
Amount of servings: 60
Strength of DHA: 500mg
Strength of EPA: 5mg
Strength of DPA: 45mg
3rd party tested: Yes
Ingredients: Omega-3 Fatty Acids, DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid), DPA (docosapentaenoic acid), Water-Extracted Algae Oil, Natural Tocopherol, and Cold Pressed Organic Lemon Peel Oil
Clean formula, enriched with vitamin E, at a low cost per serving.
Barlean’s, Vegan Omega Liquid Flax and Algae Oil
This blend combines Barlean’s organic, cold-pressed flaxseed oil with fresh, sustainable algae oil, offering 7,200 mg of ALA from flaxseed oil and 630 mg of EPA and DHA from algae oil per tablespoon serving. Vegan, gluten-free, non-GMO, and kosher.
Cost per serving: $1.04
Amount of servings: 32 (1 tablespoon)
Size: 16 oz (473ml)
Strength of DHA: 420mg
Strength of EPA: 210mg
Strength of ALA: 7200mg
3rd party tested: Yes
Ingredients: Organic flaxseed oil and algal oil
Very clean formulation, but at a higher cost per serving.
Vegetology, Vegan Omega 3 Liquid
Vegetology’s vegan omega-3 is made from microalgae and presented in olive oil, delivering a high dose of EPA and DHA. It can be taken directly from a spoon or added to food.
Cost per serving: $0.93
Amount of servings: 30 (1 tablespoon)
Size: 5 oz (150ml)
Strength of DHA: 500mg
Strength of EPA: 300mg
Strength of DPA: 350mg
3rd party tested: Yes
Ingredients: Opti3 Complex (Microalgal Oils, Helianthus Annuus Oil, Antioxidants (Rosemary Extract, Tocopherols, Ascorbyl Palmitate), Olea Europaea (Olive) Fruit Oil, Cholecalciferol (Vitamin D3 – plant source).
High-potency DHA+EPA, enriched with vitamins C, D3 and E.
Why Omega-3 Is Important During Perimenopause?
Hot flashes, mood changes, sleep issues, and rising long‑term risks for heart, bone, and brain disorders are all known symptoms of perimenopause for women. Omega-3s are being studied as a non‑hormonal way to support health during this period. Let’s have a look at the studies so far.
Some evidence shows reduced night sweats, but not hot flashes (1). An open trial in women with major depression during the transition found significant reductions in depression scores and improved hot flashes with omega‑3 supplementation (2)
DHA‑rich omega‑3 can reduce diastolic blood pressure and triglycerides, and improve muscle quality in postmenopausal women (3).
To summarise, Omega‑3s are not a proven remedy for hot flashes but may modestly help night sweats, mood, and overall menopausal symptoms in some women. More consistently, they support heart, vascular, possibly bone, and brain health, which become increasingly important as we age.
FAQ
Is vegan omega-3 as good as fish oil?
Yes, it is, as it is an original Omega-3 without contamination. Fish don’t make EPA and DHA; they accumulate them by eating microalgae or by eating smaller fish that ate microalgae. So by consuming Omega-3 from algae, you cut out the middleman.
How much vegan omega-3 should I take per day?
The Institute of Medicine recommends approximately 250 -500 mg/ day EPA and DHA as a maximum intake, so follow your specific supplement label for the exact serving size.
Where does vegan omega-3 come from?
Vegan omega-3 comes from microalgae – the same microalgae. Strains like Schizochytrium and Crypthecodinium cohnii are the producers of EPA and DHA.
To summarize,
Omega-3 supplementation is a great way to keep your peri symptoms in check, especially if you do not consume too much fish. But like with all supplements, you need to understand what is beneficial and when it is not. I hope this article has armed you with the knowledge, and you can invest in the best quality clean omega-3 supplement that can make a difference.
Health Disclaimer: This post is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making changes to your supplements, medications, or treatment plan, particularly during perimenopause or if you have an existing health condition.
References
1.Mohammady, M., Janani, L., Jahanfar, S., & Mousavi, M. (2018). Effect of omega-3 supplements on vasomotor symptoms in menopausal women: A systematic review and meta-analysis.. European journal of obstetrics, gynecology, and reproductive biology, 228, 295-302 . https://doi.org/10.1016/j.ejogrb.2018.07.008.
2. Abshirini, M., Siassi, F., Koohdani, F., Qorbani, M., Khosravi, S., Aslani, Z., Pak, N., & Sotoudeh, G. (2019). Higher intake of dietary n-3 PUFA and lower MUFA are associated with fewer menopausal symptoms. Climacteric, 22, 195 – 201. https://doi.org/10.1080/13697137.2018.1547700.
3. Félix-Soriano, E., Martínez-Gayo, A., Cobo, M., Pérez-Chávez, A., Ibáñez-Santos, J., Samper, N., Galarza, I., Cuervo, M., García-Unciti, M., González-Muniesa, P., Lorente-Cebrián, S., & Moreno-Aliaga, M. (2021). Effects of DHA-Rich n-3 Fatty Acid Supplementation and/or Resistance Training on Body Composition and Cardiometabolic Biomarkers in Overweight and Obese Post-Menopausal Women. Nutrients, 13. https://doi.org/10.3390/nu13072465.
4. Liu, F., Hou, P., Zhang, H., Tang, Q., Xue, C., & Li, R. (2021). Food-grade carrageenans and their implications in health and disease.. Comprehensive reviews in food science and food safety. https://doi.org/10.1111/1541-4337.12790.
Silvija Meilunaite, PN1-NC, CSMC, is a certified nutrition coach and menopause coaching specialist writing from personal experience of perimenopause. She covers midlife health, hormone-supportive nutrition, and non-toxic living with a research-driven approach, helping women over 40 feel informed, strong, and healthy.
