Dive into Omega-3: Marine vs. Vegan Sources – What’s Best for You?

Introduction

Omega-3 fatty acids are the rockstars of the health world, playing a crucial role in keeping our minds sharp, our hearts healthy, and our bodies in tip-top shape¹. But did you know the three main forms of these essential nutrients?

• Eicosapentaenoic acid (EPA)

• Docosahexaenoic acid (DHA)

• Alpha-linolenic acid (ALA)

EPA and DHA are the heavy hitters when it comes to health benefits, but they’re often in short supply in our diets¹. Enter Omega-3 supplements! With the rise of veganism, the market is now buzzing with plant-based Omega-3 options like flaxseed and algae oils. But are they as effective as traditional marine sources? Let’s dive in and find out!

Vegan Sources: The ALA Story

Most plant-based Omega-3s come from ALA. While our bodies can convert ALA into EPA and DHA, this process is not very efficient². Think of it as trying to fill a bucket with a teaspoon—it takes a lot of effort and time!

Flaxseed oil, a popular vegan option, is rich in ALA, offering about 7 grams per tablespoon. Sounds impressive, right? But here’s the catch: the conversion rate to EPA and DHA is quite low^3,4. For instance, a flaxseed oil capsule can boast 3,000mg of flaxseed oil but only delivers 1,500mg of ALA. This means the actual EPA and DHA you get might be much less than you think. Some vegan capsules offer no DHA or EPA. This highlights the importance of scrutinizing labels to ensure you’re getting what you need. Remember, our bodies can’t make EPA and DHA on their own, so getting these directly from your diet or through supplements is crucial.

Algae Oil: The New Kid on the Block

Algae oil is the new hero for vegans and vegetarians, offering pre-formed EPA and DHA. Fun fact: most of the EPA and DHA in fish actually comes from algae, making it a natural and effective source⁵.

Studies have shown that algal-oil DHA capsules are just as good as cooked salmon at delivering DHA⁶. But here’s the twist—algae oils typically have lower EPA levels and are often pricier than fish-based supplements. The complex process of cultivating algae adds to the cost, but if you’re vegan or allergic to fish, this might be your best bet for a direct hit of EPA and DHA^7,8.

Marine Sources: The Tried and True

When it comes to Omega-3s, marine sources are the gold standard. Fish and fish-oil products are packed with ready-to-use EPA and DHA, offering clear, measurable benefits⁹. No guesswork involved—what’s on the label is what you get!

Our Omega product leverages these benefits, delivering a high-quality, potent dose of EPA, and DHA to support your cognitive and cardiovascular health. Certified by Friend of the Sea and rigorously tested for purity, it ensures you receive exactly what’s promised on the label—no surprises, just nutrition.

The Bottom Line

Omega-3s are essential for optimal health, and choosing the right supplement can make a world of difference. Marine-based Omega-3 supplements are backed by extensive research and provide the essential EPA and DHA your body craves, making them the most efficient choice. In contrast, plant-based ALA is less effective due to poor conversion rates in our bodies. Algae oil, while a promising vegan alternative, often has lower EPA content and comes with a higher price tag.

If your goal is to efficiently boost your EPA and DHA intake, marine-based supplements are your best bet. However, if you’re vegan or have a fish allergy, algae oil can be a valuable, albeit more expensive, alternative. So, read those labels carefully, consider your dietary needs, and make an informed choice to keep your body running smoothly. Dive into the world of Omega-3 and find the best source for you!

References

1. McDonnell SL, French CB, Baggerly CA, Harris WS. Cross-sectional study of the combined associations of dietary and supplemental eicosapentaenoic acid + docosahexaenoic acid on Omega-3 Index. Nutrition Research. 2019 Nov;71:43–55. https://pubmed.ncbi.nlm.nih.gov/29494205/
2. Swanson D, Block R, Mousa SA. Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life. Advances in Nutrition. 2012;3(1):1–7. https://doi.org/10.3945%2Fan.111.000893
3. Hodson L, Crowe FL, McLachlan KJ, Skeaff CM. Effect of supplementation with flaxseed oil and different doses of fish oil for 2 weeks on plasma phosphatidylcholine fatty acids in young women. European Journal of Clinical Nutrition. 2018 May 30;72(6):832–40. https://doi.org/10.1038%2Fs41430-018-0174-2
4. Rodriguez-Leyva D, Bassett CM, McCullough R, Pierce GN. The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid. The Canadian Journal of Cardiology. 2010 Nov 1;26(9):489–96. https://doi.org/10.1016%2Fs0828-282x(10)70455-4
5. Saini RK, Prasad P, Sreedhar RV, Akhilender Naidu K, Shang X, Keum YS. Omega−3 Polyunsaturated Fatty Acids (PUFAs): Emerging Plant and Microbial Sources, Oxidative Stability, Bioavailability, and Health Benefits—A Review. Antioxidants. 2021 Oct 15;10(10):1627. https://doi.org/10.3390%2Fantiox10101627
6. Arterburn LM, Oken HA, Bailey Hall E, Hamersley J, Kuratko CN, Hoffman JP. Algal-Oil Capsules and Cooked Salmon: Nutritionally Equivalent Sources of Docosahexaenoic Acid. Journal of the American Dietetic Association. 2008 Jul 1;108(7):1204–9. https://pubmed.ncbi.nlm.nih.gov/18589030/
7. Scott D. Doughman, Srirama Krupanidhi, Carani B. Sanjeevi. Omega-3 Fatty Acids for Nutrition and Medicine: Considering Microalgae Oil as a Vegetarian Source of EPA and DHA. Current Diabetes Reviews. 2007 Aug 1;3(3):198–203. https://doi.org/10.2174/157339907781368968
8. Adarme-Vega T, Lim DKY, Timmins M, Vernen F, Li Y, Schenk PM. Microalgal biofactories: a promising approach towards sustainable omega-3 fatty acid production. Microbial Cell Factories. 2012;11(1):96. https://doi.org/10.1186/1475-2859-11-96
9. Tørris C, Småstuen MC, Molin M. Nutrients in Fish and Possible Associations with Cardiovascular Disease Risk Factors in Metabolic Syndrome. Nutrients. 2018 Jul 23;10(7):952.https://doi.org/10.3390%2Fnu10070952