In this article we will discuss whether a vegan person would benefit from taking Omega-3 fatty acids in the form of a supplement.
Essential fatty acids are polyunsaturated fatty acids that the human body cannot produce, but that are of great importance for good health. They include linoleic acid (LA), an omega-6 fatty acid, and alpha-linolenic acid (ALA), an omega-3 fatty acid. In this article, we will mainly talk about Omega-3 fatty acids but remember for now that the omega-6 fatty acid LA is also essential.
There are three main Omega-3 fatty acids: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). As mentioned above, alpha-linolenic acid is essential. Therefore, we must obtain it from food. The body converts ALA into DHA and EPA. However, how efficiently this conversion process works depends on a number of factors. Scientific studies show that vegans have higher levels of ALA than people who eat everything, but that vegans’ EPA and DHA levels can be lower. Let’s take a look at the factors that can influence this.
But first: Why are Omega-3s sometimes called “fish fatty acids”?
DHA and EPA are found in oily fish. But it turns out that fish don’t produce DHA and EPA themselves! They get it from algae; either by eating it directly or by eating other marine life that has consumed algae. The reason why health authorities recommend eating oily fish is that it is a ready-made source of EPA and DHA. But what if you don’t want to eat fish on principle?
Eating a lot of ALA is important
At first glance, it seems logical to consume a lot of ALA if you are vegan. And that is true. Definitely do it! For example, flaxseed oil is an excellent source of ALA. Other good sources are chia seeds, walnuts and canola oil. It is wise to eat at least two of these foods every day. But even if you manage, it is good to take into account the following factors that can influence what your body does with ALA.
Conversion of ALA to EPA and DHA is limited
The body can convert ALA into other omega-3 fatty acids, EPA and DHA. However, this process, which takes place in the liver, is very limited, with reported conversion rates of up to 15 percent.
Competition with omega-6
In the case of vegetarians and especially vegans, achieving an optimal omega-3 status is difficult, because their diet, rich in nuts, seeds and vegetable oils, provides them with significant amounts of LA. LA, as mentioned above, is an omega-6 fatty acid.
LA and ALA are both metabolized in the same way, and so they compete for the same enzymes (these are substances that break down nutrients, in our case the fatty acids, and convert them into other active substances). Therefore, increased LA consumption reduces EPA and DHA synthesis from ALA.
Scientific literature shows that vegans and vegetarians have an average daily intake of 19.4 g LA and 1.34 g ALA, compared to 13.1 g LA and 1.43 g ALA in omnivores. In practice, it is very difficult, especially if you mainly eat vegan, to achieve the optimal ratio of omega-6/omega-3. This is simply because the foods in a vegan diet are naturally so rich in omega-6.
Other factors
Your gender, your age, your habits (lower levels of EPA and DHA are measured in smokers, as an example), and your chronic diseases can all influence the efficiency of EPA and DHA production.
How much omega-3 do we actually need?
For ALA, the Health Council of the Netherlands recommends that 1% of the calories you consume should be from ALA. If you consume around 2,000 kilocalories per day, this amounts to around 2 grams of ALA per day. The Health Council also advises adults to consume 200 milligrams of EPA and DHA per day (together).
A separate recommendation applies in the Netherlands for pregnant women, who eat vegan or who do not eat fatty fish: Take a supplement with 250-450 mg DHA every day. This fatty acid is necessary for the development of the baby’s vision and brain.
What does the science say?
Vegetarians and vegans with increased needs or a reduced conversion capacity can benefit from DHA and EPA supplements derived from microalgae. A supplement of 200-300 mg DHA and EPA per day is recommended in the scientific literature for people with increased needs, such as pregnant women and women who are breastfeeding, and for people with a reduced conversion capacity, such as the elderly or people with a chronic illness (e.g. diabetes). Interestingly, the scientific research shows that consuming high doses of flaxseed oil does not increase omega-3 levels. However, supplementing with microalgae oil increased omega-3 levels in all studies. The findings therefore show that regular consumption of algae-derived EPA and DHA supplements can help vegetarians and vegans achieve optimal omega-3 levels.
Take-home message
Studies show that vegans have higher levels of ALA than non-vegans, but their EPA and DHA levels may be lower.
Vegans, as well as non-vegans, may consider taking a plant-based omega-3 supplement that contains EPA and DHA from microalgae sources.