If you're vegan or vegetarian, getting enough EPA and DHA is a challenge. Here's what you need to know.
Three types of omega-3
There are three main omega-3 fatty acids: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). ALA is found in plant foods (flaxseeds, chia seeds, walnuts, hemp seeds). EPA and DHA are found mainly in oily fish.
The conversion problem
The body can convert ALA to EPA and DHA, but the conversion rate is very low — typically less than 5% for EPA and less than 0.5% for DHA. This means that even if you eat plenty of flaxseeds and walnuts, you may not be getting enough EPA and DHA.
Algae-based supplements
Algae are the original source of EPA and DHA in the marine food chain. Algae-based supplements provide direct EPA and DHA, making them suitable for vegans. The BHF acknowledges that these are an alternative to fish oil for people who don't eat fish.
Our fish oil
Our Fish Oil 1000mg is from sardine and anchovy oil and is not suitable for vegans (the capsule shell contains gelatine). If you are vegan, look for an algae-based EPA and DHA supplement. If you are vegetarian but not vegan, algae-based supplements are still the best option.
The bottom line
If you're vegan, you can get ALA from food (flaxseeds, chia seeds, walnuts), but you're unlikely to get enough EPA and DHA from diet alone. An algae-based supplement is the most reliable way to ensure adequate intake.
Food supplements should not replace a varied, balanced diet and a healthy lifestyle. This guide is general information, not medical advice. If you are pregnant, breastfeeding, take medicine or have a health condition, speak to your GP or pharmacist before taking a supplement.
Sources
- 1.BHF. Omega-3 fats. bhf.org.uk.
- 2.NHS. Vegetarian and vegan diets. nhs.uk/live-well/eat-well.
- 3.Davis BC, Kris-Etherton PM. Achieving optimal essential fatty acid status in vegetarians. Am J Clin Nutr, 2003.
