Omega-3 fatty acids are fundamental to human health, playing a critical role in brain function, heart health, and inflammation regulation. The two most bioavailable forms, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are essential for maintaining cellular integrity, particularly in neuronal and mitochondrial membranes. Many foods have omega-3 fatty acids. A diet high in certain fish, seeds, and nuts can help you get more omega-3s. Omega-3 fatty acids have various benefits for your body and brain.
Understanding Omega-3s: EPA, DHA, and ALA
Not all omega-3s are created equal. While marine sources provide EPA and DHA in highly bioavailable forms, plant-based sources primarily offer alpha-linolenic acid (ALA), which must undergo conversion to EPA and DHA. The problem? This conversion process is incredibly inefficient.
The Importance of EPA and DHA
EPA and DHA are long-chain omega-3 fatty acids with distinct roles in the body. EPA is known for its anti-inflammatory properties and its role in supporting cardiovascular health. DHA, on the other hand, is a major structural component of the brain, retina, and cell membranes. It is crucial for cognitive function, vision, and overall neurological health. Adequate DHA intake is necessary for optimal cognitive performance at all stages of life. DHA makes up a significant percentage of our brains. You could even call it a “happy fat” as low DHA levels have been linked to increased risk of anxiety and depression.
The World Health Organization (WHO) recommends that you consume 0.25 to 2 grams of EPA plus DHA per day. You can reach that amount by eating two servings of fatty fish per week. You can get large amounts of omega-3 fats from fatty fish, algae, and several high fat plant foods.
ALA and the Conversion Challenge
ALA is a short-chain omega-3 fatty acid found in various plant foods. While the body can convert ALA into EPA and DHA, this process is often limited. The efficiency of conversion varies depending on individual factors such as genetics, age, and overall health.
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According to the National Institutes of Health (NIH), the adequate intake for alpha-linolenic acid (ALA), a plant-based omega-3, is between 1,100 and 1,600 mg per day.
Examining Vegan Sources of Omega-3s
The entire narrative around vegan DHA being "just as good" as fish-derived omega-3s is misleading. While plant-based options exist, they fall short in terms of bioavailability and functional impact. The human body thrives on bioavailable, structurally sound forms of omega-3s.
Algae Oil: The Vegan DHA Standard?
Algae oil is often touted as the gold standard for vegan omega-3s. However, the structural limitations of algae-derived DHA make it biochemically inferior. The primary issue lies in the position of DHA within the molecule. Marine-derived DHA naturally exists in phospholipid or triglyceride form, with DHA preferentially positioned at the sn-2 location. Conversely, vegan DHA from algae is predominantly in the sn-1 or sn-3 position, significantly reducing its bioavailability and functional integration.
If you follow a plant-based diet and insist on using vegan omega-3 supplements, it's essential to choose one that maximizes bioavailability. Unfortunately, most algae-based supplements still suffer from poor absorption due to the structural issues outlined above.
For those who want to stay 100% vegetarian or vegan, studies indicate it is possible to get your DHA levels to a healthy place by using algal oil, but be warned, it may take as long as 4 months to get DHA levels to feel good territory.
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Flaxseeds, Chia Seeds, Walnuts, and Hemp Seeds: ALA-Rich Options
Flaxseeds and chia seeds are often recommended as excellent sources of omega-3s due to their high ALA content. However, as previously mentioned, the body's ability to convert ALA into usable DHA is highly inefficient. Walnuts and hemp seeds are often grouped into the same category as flax and chia when it comes to plant-based omega-3s. While they do provide ALA, they face the same metabolic roadblock.
Here is a closer look at these plant-based sources:
- Flaxseeds: These small brown or yellow seeds are often ground, milled, or pressed to extract oil. Because your intestines cannot break down the tough outer shells of whole flaxseed, it may be better to use ground flaxseed or grind whole flaxseed in a coffee grinder. Omega-3 content: 2,350 mg of ALA per tablespoon (10.3 g) of whole seeds, or 7,260 mg per tablespoon (13.6 g) of oil.
- Chia seeds: Chia seeds are incredibly nutritious - rich in manganese, selenium, magnesium, and other nutrients. A standard 1-oz (28-g) serving of chia seeds contains 5 g of protein, including nine essential amino acids.
- Walnuts: Walnuts are very nutritious and loaded with fiber. They also contain large amounts of copper, manganese, and vitamin E, as well as important plant compounds. Do not remove the skin, as it contains most of the walnuts’ phenol antioxidants, which offer health benefits. Omega-3 content: 2,570 mg of ALA per oz (28 g), or about 14 walnut halves.
- Soybeans: Soybeans are a good source of fiber and plant-based protein. They are also a good source of other nutrients, including riboflavin, folate, vitamin K, magnesium, and potassium. Soybeans are very high in omega-6 fatty acids. Omega-3 content: 670 mg of ALA in 1/2 cup (47 g) of dry roasted soybeans, or 1,440 mg in 3.5 oz (100 g).
Seaweed: A Negligible Source
While some types of seaweed contain trace amounts of EPA and DHA, the concentrations are too low to be considered a meaningful source.
Optimizing Omega-3 Intake on a Vegan Diet
Given the challenges of obtaining sufficient EPA and DHA from plant-based sources, vegans need to be strategic in their approach to omega-3 intake.
Prioritize Algae Oil Supplements
When choosing an algae oil supplement, consider factors such as the DHA concentration, third-party testing for purity, and the presence of any additives. It may take as long as 4 months to get DHA levels to feel good territory.
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Maximize ALA Conversion
While ALA conversion is inefficient, certain strategies can help optimize the process:
- Consume ALA-rich foods regularly: Include flaxseeds, chia seeds, walnuts, and hemp seeds in your daily diet.
- Minimize omega-6 intake: Reduce your consumption of processed foods, vegetable oils (such as safflower, sunflower, corn, and soybean oil), and other sources of omega-6 fatty acids, as they can compete with ALA for conversion.
- Ensure adequate nutrient status: Support your body's natural conversion processes by maintaining optimal levels of vitamins and minerals involved in fatty acid metabolism.
Consider Genetic Factors
The body’s ability to get enough DHA from plants, like chia seeds and walnuts, is driven by genetics. Variants in the FADS1 gene represent part of the dividing line, with carriers of the G allele for rs174537 doing a better job of getting DHA after eating ALA and carriers of the T allele having more trouble.
The rub for those of us who carry the G allele is that, while we may be better at getting the omega-3 fats we need from plant sources of ALA, we also tend to convert more of the omega-6 fats we eat into arachidonic acid, an essential polyunsaturated fat that can become pro inflammatory when levels get too high.
Test, Test, Test
Have your doctor test your EPA and DHA to see where you stand. Vegans and vegetarians are often deficient in essential fatty acids. Those who do a poor job of getting essential fatty acids from plant sources should consider supplementing with DHA all the more strongly. These are the T carriers for FADS1 rs174537.
Balance Omega-3 to Omega-6 Ratios
We may be able to get the essential fatty acids we need from plants, which is good news, but we need to walk a “nutritional tightrope” ensuring that a high omega-6 intake doesn’t prevent us from synthesizing EPA and DHA from our favorite fatty acid foods. This means being even more mindful about eating a diet that balances omega-3 to omega-6 ratios.
We should do our best to exclude vegetable oils, which are the biggest culprits in the rise of omega-6 fats in the Western diet. For example, if you’re eating out, ask whether your salad dressing is made with canola oil, and avoid that entree if the answer is yes. If you eat eggs, find out what the eggs were sautéed in, and order poached eggs whenever possible.
No two people synthesize essential fatty acids in the same way, but having some foundational genetic information, and pairing it with the right lab tests, can ensure your plant-based diet is sustainable for a lifetime.
Other Foods with Decent Amounts of Omega-3
Although not as high in omega-3 as the foods above, many other foods contain decent amounts. These include:
- pasture-raised eggs
- omega-3-enriched eggs
- meats and dairy products from grass-fed animals
- hemp seeds
- vegetables such as spinach, Brussels sprouts, and purslane
Dispelling Common Misconceptions
The entire narrative around vegan DHA being "just as good" as fish-derived omega-3s is misleading. While plant-based options exist, they fall short in terms of bioavailability and functional impact.
The Bigger Picture: Plant-Based Diets and Overall Health
Vegan and vegetarian diets are rapidly growing in popularity, and with the diets’ multitude of benefits, it is easy to see why. Even those of us who are not full on vegetarian diets can agree eating less meat is better for the environment and better for our health. However, despite the benefits associated with getting more vegetables in our diets, a plant-based lifestyle is not without its challenges. Regardless of what you think about eating meat, many animal products are nutrient dense. Eliminating whole categories of food carries with it a responsibility to make sure you’re getting key nutrients from other sources.