Plant-Based Omega 3- Is it worth supplementing?

When I first went vegan, I was under the impression that the two spoonfulls of chia seeds I heaped onto my bowl of oats were an adequate source of Omega 3...

It’s true that seeds like chia, hemp and flaxseed are great plant-based sources of ALA Omega 3 fatty acids: just 2 tbsp of chia seeds provides over 4000mg of Omega 3, which far exceeds your daily recommended intake of ALA (1,100mg for women, 1,600mg for men).

However, there are actually three types of Omega 3 needed for a human diet: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). 

While seeds and nuts are high in ALA and have loads of great health benefits, they’re not efficient sources of EPA and DHA. For ALA to be used by our bodies, it has to be converted into EPA and DHA - but conversation rates are very low. You’d have to eat almost half a kilo of flaxseed daily just to get half a gram of DHA!

I can’t stress how important it is to keep on top of your DHA and EPA Omega 3 levels, especially if you’re following a plant-based diet because Omega 3s are essential fatty acids, required for the long-term health of your brain, your joints, your heart, your skin and your vision.

For those with a long term Omega 3 deficiency, increasing evidence suggests that adequate intake of essential nutrients like Omega 3s is associated with decreased risk of cognitive decline.. The anti-inflammatory effects of Omega 3s are also beneficial in preventing the loss of muscle mass and strength associated with ageing. 

Vegans and vegetarians often lack EPA and DHA because they are most commonly found in seafood like fatty fish. When you cut fish out of your diet, you probably won’t consume DHA and EPA Omega 3s unless your favourite snack happens to be algae!

However, the original source of Omega 3 found in fish is actually from marine algae. So taking a plant-based algae supplement means you may be getting it directly from the source, with all of the health benefits and none of the heavy metals and other contaminants that fish contain due to ocean pollution. 

Ultimately, if you’re following a plant-based diet and not supplementing with Omega 3, it may well be worth considering supplementing!

Reference: Dyall, Simon C. “Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA.” Frontiers in ageing neuroscience vol. 7 52. 21 Apr. 2015, doi:10.3389/fnagi.2015.00052