Micah Stanley
Omega-3 fatty acids are essential to life. They help the heart, have an anti-inflammatory effect, and protect against cancer. Plant-based foods contain short-chain omega-3 fatty acids in particular. But it is said that long-chain omega-3 fatty acids are much better. A healthy vegan diet can cover the need for omega-3 fatty acids well.
Omega-3 fatty acids in a vegan diet
Omega-3 fatty acids play an important role in the organism. They are needed to build up every single cell membrane, keep the nervous system healthy, are good for the cardiovascular system, stop chronic inflammatory processes, ensure optimal brain development in children, prevent dementia in older people, and much more. You should always be well supplied with omega-3 fatty acids.
The vegan diet offers many sources of omega-3 fatty acids, such as B. linseed, hemp seed, chia seeds, walnuts, and of course the corresponding oils, i.e. linseed oil, hemp oil, chia oil, and walnut oil.
But it is not that simple. Because there are different omega-3 fatty acids: the short-chain and the long-chain.
Omega-3 fatty acids: Short-chain and long-chain
The most important short-chain omega-3 fatty acid is alpha-linolenic acid (ALA). It is the omega-3 fatty acid that is primarily found in plant foods.
The two most important long-chain omega-3 fatty acids are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). They are found almost exclusively in animal foods.
Since it is said that the organism needs DHA and EPA in particular, it seems as if eating plenty of linseed oil, hemp seeds and the like is not of much use.
However, the human body can now produce the two long-chain fatty acids itself from ALA – infants even better than adults. But it is precisely this conversion of ALA into EPA and DHA that is said to be negligible, one often reads.
However, in a study that appeared in the Journal of Nutrition in 2007, it says: With a daily intake of 3 g of ALA from flaxseed oil, the EPA level in the blood increased by 60 percent. The placebo group had been given olive oil, which had no effect on EPA levels. DHA levels were not changed by taking flaxseed oil in this study.
The conversion depends on various factors and is therefore associated with complications in some cases.
Conversion to long-chain omega-3 fatty acids
The following applies: the higher the EPA and DHA requirements, the better the conversion. Furthermore, if the diet contains neither EPA nor DHA – as is common for vegans without supplements – then the conversion rate increases.
However, there are numerous factors that can reduce the conversion rate in both vegan and regular eaters – including the following:
An unfavorable omega-6-omega-3 ratio inhibits conversion
The more omega-6 fatty acids in the diet, the worse the conversion of short-chain omega-3 fatty acids into long-chain ones. Ample consumption of omega-6 fatty acids can even reduce the conversion by half.
An omega-6-omega-3 ratio of 4:1 to 6:1 is therefore ideal, with the first number always standing for omega-6 and the second for omega-3. Today the ratio is often around 50:1 or more.
Looking at the most popular cooking oils, for example, soybean oil and sunflower oil have a ratio of over 120:1, corn oil has a ratio of 55:1, and safflower oil, particularly popular in whole foods circles, has a ratio of 150:1.
So how do omega-6 fatty acids inhibit this all-important conversion? Certain enzymes are required to convert ALA into EPA and DHA. Since these enzymes also convert the omega-6 fatty acids into other fatty acids, in the presence of large amounts of omega-6 fatty acids, the enzymes are used up to convert them. Little is left for the ALA transformation.
Unfortunately, when omega-6 fatty acids are converted, e.g. pro-inflammatory fatty acids (arachidonic acid), an excess of omega-6 fatty acids can increase chronic inflammatory processes.
A poor omega-6 to omega-3 ratio is therefore associated with the development of many diseases – all of which are associated with chronic inflammation – including cardiovascular disease, cancer, osteoporosis, diabetes, autoimmune diseases, and many more.
In addition, omega-6 fatty acids not only prevent the conversion of ALA into EPA and DHA, but also inhibit their incorporation into the tissue, so that with high omega-6 consumption, not even the long-chain fatty acids taken as dietary supplements can be optimally used.
Saturated fats promote conversion
On the other hand, the presence of saturated fatty acids (e.g. in coconut oil) seems to improve the conversion rate.
- Smoking inhibits conversion
- Conversion is reduced in smokers.
Gender and hormone levels affect the rate of conversion
In women, the conversion rate is higher than in men, apparently because the higher estrogen levels promote conversion. Women of childbearing age even have a 2.5-fold increase in conversion ability compared to men.
Chronic diseases reduce the conversion rate
Conversion is reduced in people with certain chronic diseases (e.g. diabetes, hypercholesterolemia, etc.).
Vital substance deficiencies inhibit the conversion
Vital substance deficiencies – in particular an insufficient supply of zinc, magnesium, calcium, and vitamin B6 – inhibit the conversion.
KPU lowers the conversion rate
As a result, people with untreated KPU (cryptopyrroluria) are exposed to an increased risk of omega-3 deficiency, as they e.g. suffer from a chronic zinc deficiency and a severe vitamin B6 deficiency. It is estimated that around 10 percent of the population is affected by KPU – mostly without knowing it.
What is the conversion rate?
With all these possible influences, it is no wonder that studies devoted to the conversion rate are also very inconsistent. Sometimes up to 20 percent of the ALA can be converted into EPA and up to 10 percent of the ALA into DHA, then again it is only 6 percent of ALA that is converted into EPA, and almost 4 percent that is converted into DHA. With regard to DHA, figures of less than 1 percent are even in circulation.
This whole discussion about the conversion naturally leads to the belief that only the long-chain fatty acids EPA and DHA are really valuable, while ALA is only there to convert as much as possible into those fatty acids.
But that’s not true. ALA itself, of course, also has indispensable health properties.
Vegan Omega-3 Fatty Acids: The Benefits of ALA
For example, the Cardiovascular Health Study found that the higher the ALA levels in study participants increased, the lower their risk of dying from heart disease, and the Nurse’s Health Study of over 75,000 women found that consumption of ALA has been associated with a significantly lower risk of cardiac death.
In the Health Professionals’ Study of over 45,000 people, it was observed that in those participants who consumed less than 100 mg of EPA and DHA per day, each additional gram of ALA reduced the risk of a heart attack by almost 60 percent.
Furthermore, when people use canola oil instead of safflower oil for 3 months, their blood markers of inflammation drop. At the same time, it is known that higher ALA blood levels are associated with lower levels of inflammation.
So vegan omega-3 sources can also be helpful in chronic inflammatory diseases, which include cardiovascular diseases, but also arthritis, psoriasis, Crohn’s disease, COPD (chronic obstructive pulmonary disease), and irritable bowel syndrome.
ALA (in the form of flaxseed oil) also significantly improved ADHD symptoms in children in a 2009 study when administered together with vitamin C.
And at least two studies have shown that ALA can protect nerve cells in the brain and spinal cord, as well as prevent necrosis (tissue destruction) and apoptosis of motor neurons (nerve cells in muscles) in spinal cord injury.
Flaxseed oil is also said to be able to alleviate systemic lupus erythematosus – an autoimmune disease. Not only did the symptoms improve, but the antibody levels in the blood also dropped.
Each omega-3 fatty acid, therefore, has its advantages – whether ALA, EPA, or DHA. None is worse than the other and none is better. You should only be well supplied with all three – which is obviously not a problem even with a purely vegan diet.
You just have to make sure – as scientists from the University of North Dakota wrote in 2009 – that you consume enough ALA, namely at least 1200 mg per day. However, it is safer to take 1500 to 2000 mg.
With a healthy vegan diet, getting these daily amounts of ALA is a breeze, as you’ll soon see.
Omega-3 fatty acids in a vegan diet
Three steps help to ensure the omega-3 fatty acid supply – not only in vegan nutrition but also in any other form of nutrition:
- Eat more high-quality plant-based omega-3 sources, i.e. vegan foods that have a particularly high omega-3 content.
- Improve your conversion rate.
- If you have an increased need, take DHA and EPA via dietary supplements. Of course not with fish oils, but in the form of special vegetable oils or vegan capsules.
We now go into detail about each of these three points below:
Plant sources of omega-3 fatty acids
If you now want to consume more omega-3 fatty acids in a vegan diet, then the following foods come into question. The best-known vegan sources of omega-3 fatty acids are of course the relevant oilseeds and their oils.
(For all of the following foods, the information relates – unless otherwise stated – to 100 g or 100 ml, followed by the omega-6-omega-3 ratio, with the first number referring to the omega-6 fatty acids that the second number refers to omega-3 fatty acids).
Oilseeds and oils
Of course, other seeds and nuts also contain omega-3 fatty acids – just in smaller amounts than the foods above. At the same time, they usually contain more omega-6 fatty acids, so they cannot remedy an existing unfavorable omega-6-omega-3 ratio.
Nevertheless, the seeds and nuts not mentioned above (e.g. hazelnuts, cashew nuts, sunflower seeds, almonds, etc.) are of course also very healthy foods, they should not only be considered as a perfect source of omega-3 fatty acids but for this purpose choose other foods as well.
Herbs, salads, and wild plants
Interestingly, vegetables (especially leafy greens), herbs, and wild plants also provide omega-3 fatty acids. This may also be the reason why our Stone Age ancestors – whether they were hunters/fishermen or not – did not have to worry about omega-3 fatty acids.
They ate large quantities of wild plants and in this way alone were well taken care of. (However, insects are also very rich in omega-3, which were certainly once part of the menu, as is still the case with many primitive peoples today.)
The amounts of fat in vegetables and herbs are of course low (between 0.2 and 2.5 percent), but the proportion of omega-3 fatty acids in the total fat is relatively high.
wild plants such as B. dandelion or nettle, contain 0.6 percent fat. That’s 600 mg per 100 grams. The omega-3 content is 250 mg, and the omega-6 content is 80 mg.
Cultivated green plants such as lettuce usually have a ratio of 1:2 and slightly lower omega-3 values (e.g. lamb’s lettuce 140 mg omega-3 per 100 g, lettuce 110 mg, lettuce, iceberg lettuce, and radicchio 90 mg).
The garden cress with 600 mg omega-3 fatty acids and a ratio of 1:3 is outstanding among the salads and herbs.
So if you eat 150 grams of leafy lettuce, herbs, and wild plants every day (in salads and green smoothies, e.g. with 100 g lamb’s lettuce, 20 g dandelion, and 30 g cress), you’re more than likely to get 370 mg of omega-3 fatty acids alone The help of the greens – without burdening yourself with omega-6 fatty acids.
However, a vegan diet also includes vegetables, which also provide omega-3 fatty acids.
Vegetables
Leafy and cabbage vegetables provide good amounts of omega-3 and at the same time have a very good omega-6-omega-3 ratio.
So if you eat around 250 grams of vegetables with the salad and smoothie mentioned above, you get an average of another 250 mg of omega-3 fatty acids (rather more) – also without burdening yourself with too many omega-6 fatty acids.
Legumes
Legumes also provide relevant omega-3 fatty acids with a very good omega-6-omega-3 ratio.
Nutritional supplements
Some supplements that you may already be taking will also provide you with additional amounts of ALA.
Fruit
Some fruits are also interesting sources of omega-3. Only their omega-6-omega-3 ratio is usually not as good as that of vegetables and salads. Of all the fruits, the ones mentioned below have a particularly good ratio.
Grain
Cereals usually have significantly more omega-6 fatty acids than omega-3 fatty acids. However, if you always eat plenty of vegetables, salads, herbs, or omega-3-rich oils, nuts, and seeds, you will remain with a very good omega-6-omega-3 ratio despite eating cereals/pseudo-cereals.
Sample plan for a purely vegan omega-3 supply
With a healthy vegan diet, you can easily get to the 1200 to 2000 mg of plant-based omega-3 fatty acids recommended above, in fact, you can exceed them by far.
You have now consumed about 12,700 mg of ALA – without burdening yourself with excessive amounts of omega-6 fatty acids, yes your omega-6-omega-3 ratio is now so good that you can eat fruits and grains without any problems, whose ratio is not quite as optimal, but of course also supply other omega-3 fatty acids.
Ultimately, with a healthy vegan diet, you will automatically achieve the optimal omega-6-omega-3 ratio of 4:1 to 6:1.
How to improve the conversion rate
Consuming more omega-3 fatty acids in the form of short-chain alpha-linolenic acid is usually not a problem. But how can you improve the conversion rate now so that you can also enjoy the highest possible amounts of DHA and EPA:
Eliminate risk factors
Anyone who lives a healthy vegan life is unlikely to be a smoker, usually has healthy blood sugar levels, and rarely fights high cholesterol levels, so these three risk factors for a poor conversion rate are already eliminated.
Reduce omega-6 fatty acids
In order to increase the conversion rate of ALA into EPA and DHA, urgent attention must also be paid to limiting the consumption of oils that are particularly rich in omega-6. Because omega-6 fatty acids block the conversion.
An Australian study showed that ALA – when taken in the form of flaxseed oil, for example, and if a diet low in omega-6 is practiced at the same time – causes the EPA level to rise just as well as dietary supplements with fish oil.
If you stick to the foods above, you will never overeat in omega-6 fatty acids. The greatest omega-6 danger is when you cook with omega-6-rich oils (sunflower oil, corn oil, soybean oil, safflower oil) or consume large quantities of finished products that automatically contain these oils.
Therefore, switch to the following oils:
Eat saturated or monounsaturated fats
If you replace the oils that have always taken you in too much omega-6 fatty acids with other oils/fats made from saturated fatty acids (coconut oil) or monounsaturated fatty acids (olive oil), you reduce the consumption of omega-6 fatty acids, on the one hand, Fatty acids, on the other hand, saturated fatty acids should also be able to specifically improve the conversion rate.
So if you have previously used sunflower oil for frying, now use coconut oil or olive oil, for salads, it is better to use olive oil, hemp oil, or linseed oil.
Although olive oil has an omega-6 to omega-3 ratio of 11:1, since the total polyunsaturated fat content is low (10%), it does not have such a negative impact, especially given the high monounsaturated fat content of 75% – and monounsaturated fatty acids also have very good health properties.
Of course, from time to time you can also use an oil rich in omega-6 fatty acids, such as high-quality pumpkin seed oil because omega-6 fatty acids are not bad at all. They are also vital and very healthy. They only become problematic if you eat way too much of it and completely forget about the omega-3 fatty acids.
Optimize supply of vital substances
In addition, the supply of the vital substances required for a comprehensive conversion should be secured – zinc, magnesium, calcium, and vitamin B6.
Eat foods rich in flavonoids
Flavonoids increase the amount of long-chain omega-3 fatty acids produced in the body. The mechanism by which the flavonoids do this is not yet known.
Flavonoids can increase the omega-3 fatty acid level in the body not only in a purely vegan diet. They also increase the omega-3 fatty acid level when supplemented with fish oil, for example.
One study has shown that fish oil supplementation with flavonoids leads to higher levels of omega-3 fatty acids than fish oil supplementation in a low-flavonoid diet.
So it appears that flavonoids can increase the yield from an omega-3 supplement.
Flavonoids are secondary plant substances that are found in almost every fruit and vegetable so vegans are usually well supplied with them – one more reason why you don’t have to worry about an omega-3 deficiency with a healthy vegan diet.
The best-known flavonoids include, for example
- the apigenin in celery
- the epigallocatechin gallate in green tea
- the luteolin found in oranges, carrots, and parsley
- the quercetin found in onions and apples
- the anthocyanins found in all dark blue and purple fruits and vegetables. Aronia juice, elderberry juice, and blackcurrant juice are particularly rich in anthocyanins
Take DHA and EPA
DHA and EPA can also be taken as dietary supplements in a vegan diet. While for many years only fish oil or krill oil was available, which does not fit into a plant-based diet, there are now algae oils or algae oil capsules that are made from algae that are particularly rich in DHA and EPA and are therefore an excellent source of omega-3, not only for vegans represent.
In fact, algae oil is the more original source of omega-3. Because how do the long-chain omega-3 fatty acids EPA and DHA get into the fish? Quite simply by eating this seaweed. Like humans, fish can synthesize part of their omega-3 requirements themselves. However, they eat the majority of the algae diet.
Oil can be extracted from these algae (Schizochytrium sp.), which is now available directly as an oil in a bottle or filled into capsules that can now be taken as a dietary supplement.
Which algae oil preparations are good?
However, there are now many algae oil preparations, only a few of which are really recommendable. Because if you are already taking an omega-3 supplement, then it should also provide you with effective omega-3 amounts. However, many preparations on the market are underdosed.
There is also talk of an ideal EPA-DHA ratio, which should be around 1:2. The extraction of the oil from the algae should also have taken place without chemical solvents and the capsules must of course be vegan.
Only a few algae oil products meet these criteria, the omega-3 fluid from effective nature. The bottle contains 100 ml. Per daily dose (2.5 ml (50 drops)) it provides 350 mg EPA and 700 mg DHA.
Another bottled algae oil is Norsan’s Omega-3 Vegan. A total of 100 ml is also included here. The daily dose is stated higher at 5 ml (= 1 tsp), but then also contains more omega-3 fatty acids, so in our opinion, you could only take half or two-thirds. 5 ml contain 714 mg EPA and 1176 mg DHA.
Which algae oils are not recommended?
There are also omega-3-rich vegetable oils on the market, which consist of a mix of different oils – often these are exclusively ALA oils, sometimes they also contain small amounts of algae oil, but these are usually not sufficient to cover the need for DHA and EPA cover-up.
Unfortunately, a lot of sunflower oil is usually also mixed in, so that there are always plenty of omega-6 fatty acids that are not really needed because you are already consuming them elsewhere, e.g. B. via other cooking oils in the kitchen or via finished products, plant drinks, sweets, baked goods, etc.
From the omega-3 oil Omega-3-Plus by Dr. Erasmus, for example, you should take 3 tablespoons daily (30 ml) to get relevant omega-3 amounts. The linseed oil then provides 13 g of ALA. The other oils it contains also provide 6 g of omega-6 fatty acids, so the ratio is 2:1. DHA and EPA are not included at all.
Another omega-3 oil from Dr. Erasmus is omega-3 DHA (Udo’s Choice). In addition to linseed oil, sesame oil, sunflower oil, and other vegetable oils, it also contains some algae oil. In addition to 6 g ALA per 2 tbsp, it only contains 130 mg DHA and 4 g omega-6 fatty acids.
In our opinion, these last two oils are therefore not recommended, at least not to cover the need for long-chain omega-3 fatty acids.
Margarine also likes to adorn themselves with the term “Omega-3”. In any case, look at the actual amount of omega-3 and also specifically at the amount of DHA and EPA that is contained. It is not uncommon for there to be only traced, which are then also present with a poor omega-6-omega-3 ratio.
The omega-3 fatty acid requirement can easily be met in vegan
It is therefore not necessary to consume animal products if you want to cover your omega-3 fatty acid requirements. This is also possible with a purely vegan diet.
If you would like to know your personal omega-3 status, you can have it measured and then adjust your diet or dietary supplements as described above.
However, measuring the omega-3 index is not particularly recommended for vegans if this suspicion should arise now. On the contrary, it is more likely to be done with people (regardless of what they eat) who suffer from chronic diseases to see whether more omega-3 fatty acids should be incorporated into the diet or even into the medication so that the health problems can be alleviated.
