Alpha-linolenic acid

Vegan sources of alpha-linoleic acid (ALA) include quinoa, beans, soy products, flaxseeds, flaxseed oil, chia seeds, hemp seeds, walnuts, pecans, canola oil, kale, and more.

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A 2022 systematic review found that across 9 studies, average ALA intake tended to be higher in vegans (2.01 g/d) compared to vegetarians (1.78 g/d) and meat-eaters (1.38 g/d).(1) Average intake for vegans was above the AI, while average intake for meat-eaters did not meet the AI in men.

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EPA & DHA

EPA and DHA are two omega-3 fatty acids that are not available directly in vegan diets. ALA can be converted in your body to EPA and DHA although the adequacy of this conversion is nuanced and unclear, and more research is needed. Nontheless, if a vegan is consuming sufficient amounts of ALA every day that is likely fine,(2) especially considering vegans show no higher risk of detrimental outcomes typically associated with low omega-3s, such as cardiovascular disease and cognitive decline.(2)(3) Many dieticians and doctors still reccomend consuming supplements containing long-chain omega-3s (ESPECIALLY during pregnancy, when it is essential) as a vegan, especially DHA. The topic of omega-3 fatty acids in vegan diets is still complex and debated, and more information can be found here, and here.