We’ve all heard how important Omega-3 fatty acids are for our health, a concern that is usually answered with fish oil supplements. So, what is a vegan or would-be vegan to do?
If you’re vegan, you’ve most likely been asked by friends, family, and physicians alike: “Where do you get your Omega-3 fatty acids?” Maybe you’ve been recommended to take a fish oil supplement.
Perhaps you’re thinking of going vegan and have had this very concern. So I brought in a specialist to discuss Omega-3 fatty acids on a vegan diet.
This video post is the second installation of my interview with the nutrition powerhouse and mastermind of NutritionFacts.org, Dr. Michael Greger addressing the nutrients of greatest concern for those switching to a vegan diet.
Last session we took on the monolith of protein and found out its…well..not really an issue. Today we’re moving on to another common concern: Omega-3 fatty acids.
Be sure to check out the video at the top of this post for Dr. Greger’s full answer, but here are some choice nuggets:
“These essential fats are found in…concentrated in…flax seeds, and walnuts, and chia seeds, and hemp seeds, and dark green leafy vegetables. These are the short-chain Omega-3 fatty acids called alpha-Linolenic acid and our bodies can actually elongate these short-chain Omega-3s into the long chain called the marine Omega-3’s: DHA and EPA.
“These long-chain Omega-3s aren’t found naturally, in kind of a terrestrial plant-based diets but actually are made by little algae out in the ocean–that’s where the fish get it from, … . So, if we wanted to get a long chain source of Omega-3’s [EPA and DHA] directly in our diet, we’d cut out the middle fish and take algae based supplements. So then you get the omega-3s without the industrial pollutants that have so contaminated the aquatic food chain, even distilled fish oil capsules. The only contaminant free source are the algae based sources. [tweet this]
“But a third of our brain by weight is DHA, … and so the question is, yes we can make it…but can we make enough for optimal health? That’s still a question that’s up in the air. Maybe not enough for two brains, so women before conception may want to…get a direct source of DHA in their diet which will be from algae-based [supplements].”
“… [A]lgae-based [supplements] is the only way you’re gonna get a contaminant-free source of long-chained omega-3s. So, start taking a DHA … I recommend 250 milligrams of algae-based DHA every day.
“If you do actually measure these long-chain Omega-3 levels in the general US population, vegans have the same level that omnivores, and the rest of the population does.” [tweet this]
I hope you enjoyed hearing Dr. Greger on the topic of Omega-3 fatty acids. You certainly don’t have to eat fish to get your Omega-3s.
As Dr. Greger so aptly pointed out, animal products have nutrients we desire because they get them from eating plants. So cut out the middle animal, and go to the source.
Then you get all the pure nutrients without all the problematic tag-alongs like cholesterol that come packaged in animal products. The Omega-3s in fish come from their consumption of algae, so why not start there?
I’d love to hear from you on this: what’s been your experience with Omega-3s in your diet? Let me know in the comments!
— Emily Moran Barwick
MORE FROM THE VEGAN NUTRITION CONCERNS SERIES:
- The Crime Of Raising Vegan Kids | When Diet Is Deadly
- How NOT To DIE: Foods That Add Years | Dr. Michael Greger
- Deadly Nutrition: The REAL Dietary Killers | Dr. Michael Greger
- Carnitine, Carnosine & Creatine, OH MY! | Dr Michael Greger of Nutritionfacts.org
- Iodine & Thyroid Health for Vegans | Dr. Michael Greger of Nutritionfacts.org
- Zinc Deficiency & Male Emissions | Dr Michael Greger of Nutritionfacts.org
- B12 On A Vegan Diet | Dr. Michael Greger of Nutritionfacts.org
- Is A Vegan Diet Vitamin D Deficient? | Dr. Michael Greger of Nutritionfacts.org
- Getting Iron In A Vegan Diet
- Got Calcium? Dairy-Free Vegan Calcium Sources | Dr Michael Greger of Nutritionfacts.org
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Thank you for this. I worked in a vitamin/herb store for many years and I am so sick of the fish oil hype. And let’s not forget krill oil — or as I would tell customers, whale food and they need it, not us.
nice. yep- it’s a *huge* industry with nothing but hot air around it :)
Hi Emily,
Cronometer is so addicitive! I’m really enjoying entering all my foods and seeing the nutrients rack up. It’s so great to see that even my pretty average vegan diet is meeting all my nutritional needs :) Also very impressed to see that it has British favourite Marmite listed!
i feel ya! it really is addictive :) and so glad they have that in there- i’ve been impressed with the inventory as well :)
I take Ovega, a supplement that derives EPA and DHA from algae. Does Dr. Michael Greger recommend a specific supplement? Thank you.
He does say algae is the source to use!
I’ve searched all over for an algae “brand” recommendation from Dr Greger. You didn’t happen to get one from him or have one for me? I would be happy with either. Just so many damn choices.
I’m concerned about contaminates associated with algae. Which supplement companies test for contaminates, are manufactured in GPM certified facilities and don’t go rancid fast (safe)?
I am soooo confused!
What foods do contain these VEGAN omega’s?
;can u or someone please plesase tell which algae “brand” do u use for omega 3’s DHA and EPA ?
or which brand or company did the doctor greger recommened ?
,
Hi Saral. The one I have heard good things about and believe I ran by Dr. Greger (but I’m not 100% sure on that!) is this one. Hope that helps!
I’m very confused by the recommendation of a algae based omega as well. Most of the ingredients in these contain oils as well as carrageenan and modded food starch ? These don’t seem to be healthy things to supplement with. Any suggestions on brands that don’t include these ingredients? Thanks in advanced .
Hi there! I just updated the very base of the post as you’re not the first person to ask me this :) I put the link at the base of the post but for ease of finding it, it’s this brand. Please do note the “caveat” I have added to the end of the post, however. I’ve personally had no problems with this supplement and tend to be hypersensitive to oil and a number of things :P Hope that helps!!
Hi Emily,
When you got that stupendous omega-3 score from devouring lettuces, were you limiting nuts, seeds, grains, avocados, and other things containing a lot of omega-6?
Thank you,
Robert