Omega 3 Supplements: Necessary For Plant-Based Diets?

Omega-3 fatty acids are important for maintaining heart and brain health, as well as kidney function, eye health, and skin health. While omega-3s are readily available in a wide variety of plant foods, including walnuts, flaxseed, chia seeds, hemp seeds, edamame, seaweed, and algae, some people may wonder if they need to take supplements to meet their omega-3 requirements, especially if they are on a plant-based diet.

Plant-based sources of omega-3s

Omega-3 fatty acids are important for maintaining heart and brain health, as well as kidney function, eye health, and skin health. While the most well-known sources of omega-3 fatty acids are fish oil and fatty fish, there are several plant-based sources of omega-3s as well.

Of the three main types of omega-3 fatty acids, plant foods typically contain only alpha-linolenic acid (ALA). ALA is not as active in the body and must be converted into two other forms of omega-3 fatty acids — eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) — to bestow the same health benefits. The body's ability to convert ALA is limited, so it's important to eat plenty of ALA-rich foods to meet your omega-3 needs if you're on a plant-based diet.

• Chia seeds are a great plant-based source of ALA omega-3 fatty acids. They also provide a hefty dose of fibre and protein. Just one ounce (28 grams) of chia seeds delivers 5,000 mg of ALA omega-3 fatty acids, or 312–454% of the recommended daily intake.
• Hemp seeds consist of about 30% oil and contain a good amount of omega-3s, along with protein, magnesium, iron, and zinc. Three tablespoons (30 grams) of hemp seeds contain approximately 2,600 mg of ALA.
• Walnuts are loaded with healthy fats and ALA omega-3 fatty acids. They are composed of about 65% fat by weight. Just one ounce (28 grams) of walnuts provides 2,570 mg of ALA omega-3 fatty acids, or 160–233% of the daily recommended intake.
• Flaxseed is an excellent source of omega-3s, as well as fibre, protein, magnesium, and manganese. One tablespoon (10 grams) of whole flaxseed contains 2,350 mg of ALA omega-3 fatty acids, surpassing the daily recommended amount.
• Perilla oil, derived from perilla seeds, is often used in Korean cuisine as a condiment and cooking oil. It is very rich in omega-3 fatty acids, with ALA making up an estimated 64% of this seed oil. Each tablespoon (14 grams) contains nearly 9,000 mg of ALA omega-3 fatty acids.
• Algal oil, derived from algae, is one of the few vegan sources of both EPA and DHA. Studies have found that it’s comparable to seafood in terms of its nutritional availability of EPA and DHA.
• Edamame is a nutritional powerhouse that provides about 25% of a woman's ALA needs, along with complete protein, fibre, and other essential nutrients.
• Seaweed and algae are rich in omega-3 fats and are especially important for vegans and some vegetarians as they provide one of the only plant-based sources of EPA and DHA omega-3s.

In addition to the above, other plant-based sources of omega-3s include pecans, kidney beans, canola oil, and soy products such as tofu.

The body's ability to convert ALA to EPA and DHA

The conversion of ALA to DHA is slow and inefficient, and can be improved by reducing the intake of linoleic acid in the diet. Linoleic acid is found in safflower, sunflower, and corn oil.

The conversion of ALA to its longer-chain derivatives is important, and human and animal studies have shown that a major metabolic fate of ALA metabolism is β-oxidation. Over a 24-hour period, 20% of palmitic, stearic, and arachidonic acids orally administered to rats were expired as CO2, compared to 60% for labelled ALA. In humans, the values are slightly less, with 16-20% of ALA being expired as CO2 over 12 hours.

The conversion of ALA to DHA in rats has been found to be higher than originally predicted. In one study, the hepatic DHA synthesis rate in rats intravenously infused with labelled ALA was approximately 30 times higher compared to previously published rat brain DHA consumption rates. Another study found that hepatic DHA synthesis from ALA was only 5-10 times higher than brain DHA consumption rates.

While there is a discrepancy in ALA conversion rates in rats, these studies imply that dietary ALA could sufficiently supply the brain with DHA in the absence of exogenous DHA intake. It is important to note that the hepatic DHA synthesis rates observed for rats do not extend to humans. The higher rates reflect a more efficient ALA elongation process in mice and rats.

The conversion of ALA to its long-chain derivatives is important, and human and animal studies have shown that a major metabolic fate of ALA metabolism is β-oxidation. Over a 24-hour period, 20% of palmitic, stearic, and arachidonic acids orally administered to rats were expired as CO2, compared to 60% for labelled ALA. In humans, the values are slightly less, with 16-20% of ALA being expired as CO2 over 12 hours.

The conversion efficiency of ALA to DHA in humans is very limited, and highly variable between individuals. The conversion of ALA to EPA and DHA is severely restricted, and most studies in humans have shown that while a certain conversion of high doses of ALA to EPA occurs, the conversion to DHA is severely restricted. The use of ALA labelled with radioisotopes has allowed for detailed investigations of the metabolic conversion efficiency of ALA to EPA and DHA. This technology has been used in a number of recent studies, which have found estimated conversion efficiencies from ALA to DHA of less than 0.1% and a conversion to EPA plus DHA combined of less than 0.4%.

Overall, the conversion efficiency from ALA to DHA is very limited in healthy individuals, and the apparent inefficiency of the conversion from ALA to DHA is markedly variable between individuals.

The benefits of omega-3s for health

Omega-3 fatty acids are essential fats that the body needs to function. They are considered essential because the human body cannot produce them, so they must be obtained from food. Omega-3s support the function of cells and other processes in the body, such as regulating blood clotting, the functioning of artery walls, and inflammation.

There are three main types of omega-3s: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). EPA and DHA are commonly found in fish, while ALA is found in plant foods such as nuts, seeds, and oils.

Heart Health

Omega-3s are well-known for their heart-health benefits. They can help to prevent heart disease and stroke by reducing inflammation, lowering triglycerides, preventing blood clots, and improving cholesterol levels. Studies have also shown that a plant-based diet can prevent and even reverse heart disease.

Brain Health

Omega-3 fatty acids are important for maintaining brain health and may help prevent Alzheimer's disease and other forms of dementia. They can improve cognitive function, memory, and overall brain health.

Reduced Inflammation

Omega-3s have anti-inflammatory properties, which can help reduce the risk of chronic diseases, joint pain, and stiffness. A diet high in omega-3s can also help improve the omega-6 to omega-3 ratio, as most Americans consume too many omega-6 fatty acids, which are pro-inflammatory.

Cancer Protection

Omega-3s may play a protective role in cancer by inhibiting cancer cell growth.

Bone Health

Omega-3s can help strengthen bones and reduce the risk of osteoporosis.

Other Benefits

Omega-3s have also been linked to improved sleep quality and better management of lupus, eczema, and rheumatoid arthritis.

In summary, omega-3 fatty acids are essential for maintaining overall health. They can be obtained through a plant-based diet rich in ALA, or through direct sources of EPA and DHA found in supplements or certain plant foods like seaweed and algae.

The difference between plant-based and fish-based omega-3 sources

Omega-3 fatty acids are essential nutrients that play a crucial role in maintaining good health. They have been associated with numerous benefits, including heart health, brain function, and reducing inflammation. There are two primary sources of omega-3 fatty acids: fish oil and plant-based sources.

Fish-based omega-3 sources

Fish oil is derived from the tissues of fatty fish, such as salmon, mackerel, and sardines. It is rich in omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids play a crucial role in various bodily functions.

Benefits of fish-based omega-3 sources

Fish oil offers a wide range of health benefits due to its high content of omega-3 fatty acids.

• Cardiovascular health: Fish oil has been shown to reduce the risk of heart disease by lowering triglyceride levels, reducing blood pressure, and improving overall heart health. EPA and DHA help prevent blood clot formation and promote healthy blood vessel function.
• Brain function and mental health: Fish oil supplementation has been linked to improved cognitive function, memory, and mood regulation. It may also reduce the risk of age-related cognitive decline and mental disorders like depression and anxiety.
• Eye health: DHA, a component of fish oil, is a major structural fat in the retina. Consuming fish oil regularly may help protect against age-related macular degeneration and dry eye syndrome.

Risks and side effects of fish-based omega-3 sources

There are some potential risks and side effects associated with fish oil supplementation:

• Contamination with mercury: Fish can contain mercury and other pollutants due to environmental contamination. It is important to choose a reputable brand that tests for purity and ensures the absence of toxins.
• Digestive issues and fishy aftertaste: Some people may experience digestive problems such as diarrhoea, indigestion, or a fishy aftertaste when taking fish oil supplements. Taking them with meals or choosing coated capsules may help.
• Allergic reactions: Although rare, some individuals may be allergic to fish oil supplements, and should discontinue use and seek medical attention if they experience symptoms such as itching, rash, or difficulty breathing.

Plant-based omega-3 sources

Plant-based omega-3 sources are derived from plants and are naturally occurring in various foods.

Benefits of plant-based omega-3 sources

• Heart health: Plant-based omega-3s reduce the risk of heart disease by lowering triglyceride levels and improving overall heart health.
• Anti-inflammatory properties: Omega-3 fatty acids have anti-inflammatory effects, which can help reduce inflammation in the body and alleviate symptoms of chronic conditions like arthritis.
• Sustainable and ethical considerations: Plant-based sources of omega-3s are more sustainable and ethical as they do not contribute to overfishing or harm marine ecosystems.

Types of plant-based omega-3 sources

• Flaxseeds and flaxseed oil: Flaxseeds are packed with omega-3s and can easily be added to smoothies, yoghurts, or baked goods.
• Chia seeds: Chia seeds are also omega-3-rich and can be used in various recipes.
• Hemp seeds and hempseed oil: These seeds have a perfect balance of omega-3 and omega-6 fatty acids and can be sprinkled over salads or added to smoothies.
• Walnuts and walnut oil: Walnuts are an excellent source of omega-3s and can be eaten on their own or added to salads, oatmeal, or baked goods.
• Algal oil supplements: Algal oil is derived from algae and is an excellent omega-3 vegetarian food source.

When choosing between fish oil and plant-based sources of omega-3, it's important to consider your individual needs and preferences. If you follow a vegetarian or vegan diet, or have concerns about contaminants in fish oil, plant-based sources are a good option. However, if you're looking for a more concentrated dose of EPA and DHA, fish oil may be more suitable. Consulting with a healthcare professional can help you make an informed decision.

The importance of omega-3 supplements for vegans

Omega-3 fatty acids are essential fats that the body needs to function. They are important for maintaining heart and brain health, as well as eye health, kidney function, and skin health. While omega-3s are typically associated with fatty fish such as salmon, trout, and tuna, they can also be found in plant foods, making them accessible to those following a vegan diet.

Plant-Based Sources of Omega-3s

Plant-based sources of omega-3s typically come in the form of alpha-linolenic acid (ALA). ALA is found in nuts and seeds such as chia seeds, hemp seeds, walnuts, flax seeds, and flaxseed oil. While ALA is easily incorporated into a vegan diet, it is important to note that the body must convert ALA into the longer-chain omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) to reap the full benefits.

The Benefits of Omega-3s for Vegans

Omega-3s play a crucial role in the creation and functioning of cell membranes throughout the body. They aid in regulating blood clotting, the functioning of artery walls, and reducing inflammation. For vegans, omega-3s are especially important for heart health. Studies have shown that a vegan diet is beneficial for preventing and reversing heart disease, and omega-3s help to further reduce this risk. Additionally, omega-3s may also provide protection against certain cancers and improve brain function and memory.

Recommended Intake for Vegans

While there is no recommended intake of omega-3s specific to vegans, research suggests that vegans should aim for a higher intake of ALA due to the slower conversion process to DHA and EPA. It is recommended that vegans consume 2200-4400mg of ALA per day if no direct sources of DHA and EPA are consumed. If supplementing with DHA and EPA, a daily intake of 1100mg of ALA for women and 1600mg for men is sufficient. For general health, it is recommended that vegans supplement with 250-500mg of combined DHA and EPA daily.

Frequently asked questions