Omega 3s for Vegans

I was inspired to write this post after I heard about Miley Cyrus and her “brain not working”. Obviously Miley didn't see a Dietitian at any stage of her life as a vegan, if she had she would have been able to fix any possible deficiencies she may have had. Technically as EPA & DHA are non-essential she wouldn't have had a deficiency... but, anyway, this post is about omega 3 fatty acids and how you can absolutely be vegan and get omega 3s. Have a read to learn how.

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Omega 3 Requirements for Adults

Alpha-Linolenic acid: we need approx. 2g/day*

For DHA & EPA it is suggested that we consume between 250 and 500mg/day** (1)

*It may be beneficial for vegans to aim to get 3-4g/d ALA. Though more research is needed to clarify. EFSA estimates you need 0.5% of your energy needs from ALA.

**For children, research suggests 150 mg/day combined EPA & DHA suffices (2)

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Omega 3s and Where They Come From

ALA (alpha-linolenic acid) cannot be made in the body so must be eaten in the diet. ALA is found mainly in vegetable oils, rapeseed and linseed (flaxseed), nuts (walnuts, pecans and hazelnuts) and green leafy vegetables (4). Just 1tblsp of milled flaxseed or chia seeds offers approx. 2g ALA. By including these foods in the diet, it is very simple to meet your daily ALA intake recommendation.

DHA and EPA are synthesised by microalgae, not by fish. When fish eat phytoplankton that consumed microalgae, they accumulate the omega-3s in their flesh (3). As a vegan you can get DHA & EPA by consuming the original source, the microalgae, which is available in the form of an algal oil supplements. It is also important to note that supplementation is not absolutely necessary and there has been no evidence to suggest that vegans who don’t supplement have any adverse health effects (7). During pregnancy and lactation, when DHA & EPA are important, speak to a GP/Dietitian regarding supplements.

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Functions of Omega 3s

ALA, can help maintain normal cholesterol levels in the body. EPA and DHA are involved in the normal function of the heart, and DHA is involved in the healthy development of the brain and eyes in unborn children and in breastfed infants (5).

There is further research being done into DHA & EPA supplementation as a therapy for other health issues such as asthma, arthritis and mental health disorders due to the omega-3s anti-inflammatory properties and improvement of cell-membrane fluidity. Despite popular belief, there is no evidence that DHA & EPA have any effect on a developed brain.

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Omega 3 Synthesis in the Body

ALA is an essential fatty acid so it is needed in the diet. EPA & DHA are technically not essential as ALA is converted to EPA & DHA (to a lesser extent) in the body, but in humans this conversion rate is low(4). In males it is estimated that only 0.5–4% of ALA is converted to DHA, while in females the rates are thought to reach as high as 9%. It is thought that demands for DHA by the fetus during pregnancy may stimulate the female physiology to synthesise DHA more readily (6).

References

1. Agostoni, C., Bresson, J.L., Fairweather Tait, S., Flynn, A., Golly, I., Korhonen, H., Lagiou, P., Løvik, M., Marchelli, R., Martin, A. and Moseley, B., 2012. Scientific opinion on the tolerable upper intake level of eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and docosapentaenoic acid (DPA): EFSA panel on dietetic products, nutrition and allergies (NDA)

2.http://www.fao.org/in-action/globefish/fishery-information/resource-detail/en/c/1052098/

3.https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

4. https://www.bda.uk.com/resource/omega-3.html

5. https://www.bda.uk.com/resource/fat.html

6. Stark, A.H., Crawford, M.A. and Reifen, R., 2008. Update on alpha-linolenic acid. Nutrition reviews, 66(6), pp.326-332.

7. Sanders, T.A., 2014. Plant compared with marine n–3 fatty acid effects on cardiovascular risk factors and outcomes: what is the verdict?. The American journal of clinical nutrition, 100(suppl_1), pp.453S-458S.

8. Gibson, R.A., Muhlhausler, B. and Makrides, M., 2011. Conversion of linoleic acid and alpha‐linolenic acid to long‐chain polyunsaturated fatty acids (LCPUFAs), with a focus on pregnancy, lactation and the first 2 years of life. Maternal & child nutrition, 7, pp.17-26.