Omega-3 in een veganistisch dieet

Omega-3 and vegan diets

In this blog, you will read whether you would benefit as a vegan by taking Omega-3 fatty acids in supplement form. Essential fatty acids are multiple unsaturated fatty acids which the human body cannot produce, but which are crucial for good health. They include linoleic acid (LA), an omega-6 fatty acid, and alpha-linolenic acid (ALA), an omega-3 fatty acid. In this blog, we are going to talk mainly about Omega-3 fatty acids, but remember that omega-6 fatty acid LA is also essential.

There are three main Omega-3 fatty acids:

alpha-linolenic acid (ALA),
docosahexaenoic acid (DHA)
eicosapentaenoic acid (EPA).

Content:

Omega-3 and vegan diets
Why are Omega-3s sometimes called "fish fatty acids"?
Eating lots of ALA is important
Conversion of ALA to EPA and DHA is limited
Competition with omega-6
Other factors
How much omega-3 do we actually need?
What does science say?
Summary

As mentioned above, alpha-linolenic acid is essential. Therefore, we must get it through food. The body converts ALA into DHA and EPA. But how efficiently this conversion process occurs depends on a number of factors. Scientific studies show that vegans have higher levels of ALA than people who eat meat, but the EPA and DHA levels of vegans may be lower. We are going to list the factors that may affect this.

But first: Why are Omega-3s sometimes called "fish fatty acids"?

DHA and EPA are present in oily fish. But it turns out that fish do not produce DHA and EPA themselves! They get it from algae; either by eating it directly or by eating other marine life that has consumed algae. The reason health authorities recommend eating oily fish is that it is a ready source of EPA and DHA. But what to do if you don't want to eat fish on principle?

Eating lots of ALA is important

At first glance, it seems logical to consume a lot of ALA when eating vegan. And that is
as well. Definitely do! Flaxseed oil, for example, is an excellent source of ALA. Other good
sources are chia seeds, walnuts and canola oil. It is wise to take preferably two of
eat these foods. But even if you succeed, it is good to consider
The following factors that may affect what else your body does with ALA.

Conversion of ALA to EPA and DHA is limited

The body can convert ALA into other omega-3 fatty acids, EPA and DHA in other words. However, this process, which takes place in the liver, is very limited, with reported conversion rates of up to 15 percent.

Competition with omega-6

In the case of vegetarians and especially vegans, achieving good omega 3 status is difficult because their diet, rich in nuts, seeds and vegetable oils, provides them with significant amounts of LA. LA, as mentioned above, is a omega-6 fatty acid.

LA and ALA are both metabolized in the same way, and so they compete for the same enzymes (these are substances that break down fatty acids and convert them to other active substances), so to speak. Therefore, increased LA consumption reduces EPA and DHA synthesis from ALA.

Scientific literature shows that vegans and vegetarians have an average daily intake of 19.4 g LA and 1.34 g ALA, compared to 13.1 g LA and 1.43 g ALA in omnivores. In practice, it is very difficult, and especially if you eat primarily vegan, to achieve the optimal ratio of omega-6/omega 3. This is simply because the foods of a vegan diet are naturally so rich in omega-6.

Other factors

Your gender, your age, your habits (lower levels of EPA and DHA are measured in smokers), and your chronic diseases can all affect the efficiency of production of EPA and DHA.

How much omega-3 do we actually need?

For ALA, the Health Council has made a recommendation that 1% of the calories you need in a day come from ALA. If you take in about 2,000 kilocalories per day, this amounts to about 2 grams of ALA per day. The Health Council further advises adults to take in 200 milligrams of EPA and DHA per day (combined).

A separate advice applies in the Netherlands for pregnant women, who eat vegan food or who do not eat oily fish: take a supplement containing 250-450 mg of DHA every day. This is because this fatty acid is necessary for the development of the baby's vision and brain.

What does science say?

Vegetarians and vegans with increased needs or reduced conversion ability may derive some benefit from DHA and EPA supplements derived from microalgae. A supplement of 200-300 mg of DHA and EPA per day is recommended in the scientific literature for those with increased needs, such as pregnant and lactating women, and for those with reduced conversion capacity, such as the elderly or those with chronic disease (e.g., diabetes).

Interestingly, scientific research shows that consuming high doses of flaxseed oil does not increase omega-3 levels. Supplementing with microalgae oil however, increased omega-3 levels in all studies. Thus, the findings show that regular consumption of preformed EPA and DHA supplements can help vegetarians and vegans achieve optimal omega-3 levels.

Summary

Studies show that vegans have higher levels of ALA than people who eat everything, but EPA and DHA levels may be lower in them. Vegans, as well as non-vegans, may want to consider a plant-based omega-3 supplement take that contains EPA and DHA from microalgae sources. Vegan omega-3 supplements prevent the consumption of fish and are more environmentally friendly than fish oil supplements.

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