Your Cart is Empty
An omega-3 fatty acid is an essential polyunsaturated fatty acid (PUFA). Omega-3s are a vital component of cell membranes throughout the body and are especially important for brain development in babies and growth in children.
Essential omega-3 fatty acids are found in plant oils and fish oils. In nutrition terminology, "essential" doesn't just mean important: it signifies that the body cannot produce these substances on its own; we must consume them in our diet.
The three types of omega-3 are:
DHA and EPA are found in phytoplankton and marine algae. Because fish eat these marine plants, the omega-3 fatty acids accumulate in their bodies. EPA and DHA food sources include cold-water fatty fish such as salmon, mackerel, herring, sardines, tuna, halibut, mussels, and other types of fish.
In addition, foods such as eggs, milk, yogurt, and infant formulas can be fortified with DHA or omega-3 fatty acids.
The other essential fatty acid, ALA, is found in plant oils. Examples of foods and oils containing ALA are linseed, flaxseed, chia, walnut, pecan, and hazelnut. Vegans have been eager to utilize ALA to obtain essential omega-3s because it can be converted to EPA and DHA in the body, however the results may be limited.
As previously mentioned, omega-3s are polyunsaturated fatty acids, which means they have multiple double bonds in their carbon backbone. ALA, the parent fatty acid found in plants, has an 18-carbon chain which can be a building block for producing EPA and DHA. The body can use ALA to synthesize EPA, which has a 20-carbon chain, and then DHA, which has a 22-carbon chain.
However, the conversion of ALA to EPA and DHA is unreliable and restricted. Some research has shown that ALA may increase EPA, but doesn't affect levels of DHA. Conversion rates also appear higher in women, probably due to higher estrogen levels. Because of the inconsistencies, one study concludes, "adequate intakes of preformed long-chain n-3 PUFA, in particular DHA, may be important for maintaining optimal tissue function."
That’s basically saying it's important to consume EPA and DHA through diet or supplementation; relying solely on ALA may not be enough. Absorption of omega-3 fatty acids is also affected by the amount of omega-6 fatty acids in the diet and the ratio between the two.
Linoleic acid is the most common and shortest chain omega-6 fatty acid. We consume it in vegetable oils like palm, canola, corn, and soybean. People who eat a Standard American Diet (SAD) full of packaged, processed, and fried foods typically overconsume omega-6s.
This is bad news because an excessive ratio of omega-6 to omega-3 can lead to inflammation and disease. Researchers believe that humans evolved consuming a diet that had an omega-6 to omega-3 ratio of 1:1. While the average modern diet supplies a ratio of 10:1 or higher, the recommended consumption of omega-6 to omega-3 is 4:1 or lower.
The key takeaway is to be mindful of the balance of fatty acids you are consuming. You can approach the ideal ratio by limiting omega-6 oils in your diet and consuming adequate amounts of healthy omega-3s. The recommended DHA to EPA is a ratio of 2:1, which you'll find in these Vegan Omega-3 softgels.
A CDC survey showed that omega-3 supplements are the third most commonly used supplement in the US across multiple age groups. Fish oil supplements are the most popular way to obtain omega-3s.
One of the major pros to taking fish oil is obtaining the recommended amount of EPA and DHA, because it can be challenging to eat 2-4 weekly servings of fatty fish, like sardines and anchovies. If you aren't getting an ideal amount of omega-3s from dietary sources alone, supplements can be helpful.
There are some drawbacks to fish oil supplements depending on how they are obtained and manufactured. Cons to fish oil can include:
In addition, omega-3 supplements can be problematic if you take blood-thinning medications or are at risk for prostate cancer. Definitely consult a physician before taking supplements if either of those conditions applies to you.
Fish are getting their omega-3 fatty acids from the marine plants they consume, and we can also get algae oil supplements straight from the source, instead of taking fish oil capsules.
Microscopic algae in fresh and saltwater are the source of omega-3 fats we find in fish. Microalgae is consumed by fish who are foragers or herbivores. Algae oil has been proven to increase blood levels of DHA.
Although less well known and more difficult to find, algae oil supplements have numerous benefits, including the following:
Omega-3s are essential polyunsaturated fatty acids made up of DHA, EPA, and ALA. Marine algae and phytoplankton are the original sources of omega-3 fatty acids found in fish oil, so why not skip the middleman (the fish) and go straight to the source with an algal oil supplement instead. Marine algae-based omega-3 supplements have the ideal balance of EPA to DHA, which is lacking in other vegan sources of omega-3s that only contain ALA.
Stephanie Hodges, MS in Nutrition in Exercise Science
Omega-3s are a vital component of cell membranes throughout the body and are especially important for brain development in babies and growth in children.
Strong evidence exists that PUFA in the form of omega-3s can help treat depression.
It's important to consume EPA and DHA through diet or supplementation; relying solely on ALA may not be enough.
The recommended DHA to EPA is a ratio of 2:1, which you'll find in these Vegan Omega-3 softgels.
Marine algae and phytoplankton are the original sources of omega-3 fatty acids found in fish oil, so why not skip the middleman (the fish) and go straight to the source with an algal oil supplement instead.
