Interest in plant-based omega-3s, particularly those extracted from microalgae, is growing. Let’s explore the benefits of plant-based omega-3s, how they differ from animal-based omega-3s, and tips for choosing the right plant-based omega-3s.

What is Omega-3?

Omega-3 fatty acids are a form of polyunsaturated fats that are essential for the human body but cannot be produced internally. Thus, they must be obtained through diet or supplements. These fatty acids play crucial roles in brain function, heart health, and managing inflammation throughout the body.

Differences Between Omega-3 EPA, DHA, and ALA

There are several types of omega-3 fatty acids, but the most well-known are EPA, DHA, and ALA. Here’s a brief introduction to each:

EPA (Eicosapentaenoic Acid)

EPA is an omega-3 fatty acid found primarily in fatty fish and seaweed. It has been shown to improve heart health, reduce inflammation, and have positive effects on mental health, potentially aiding in the treatment of depression. [1] Additionally, the American Heart Association suggests that the intake of EPA and DHA can help reduce the risk of cardiovascular diseases. [2]

DHA (Docosahexaenoic Acid)

Like EPA, DHA is mostly found in fatty fish and seaweed. It plays a crucial role in brain health and the development of vision. Particularly during pregnancy and breastfeeding, sufficient intake of DHA is associated with improved cognitive development in children. Research also suggests that DHA may help slow cognitive decline in the elderly population. [1]

ALA (Alpha-Linolenic Acid)

ALA is the most common form of plant-based omega-3 fatty acids, found mainly in flaxseeds, chia seeds, walnuts, and green leafy vegetables. While ALA can be converted into EPA and DHA in the body, this conversion is relatively inefficient, typically less than 20%. [1] Although the evidence is not as strong as for EPA and DHA, studies suggest that ALA may still contribute to the prevention of some cardiovascular diseases and diabetes. [3]

Plant-based Omega-3 vs. Animal-based Omega-3

Let’s explore how plant-based omega-3s (primarily ALA) differ from animal-based omega-3s (primarily EPA and DHA):

1. Source

Plant-based omega-3 (ALA) is abundantly found in plants like flaxseeds, chia seeds, and walnuts. In contrast, animal-based omega-3s (EPA and DHA) are primarily found in fatty fish, seaweed, and certain seafood. Recently, there has been a growing interest in using microalgae, a type of small plant plankton, as a plant-based source of omega-3 that effectively provides EPA and DHA.

2. Conversion Rate in the Body

ALA is converted into EPA and DHA in the body, but this conversion rate is limited and varies from person to person, typically around 20%. In contrast, EPA and DHA are already in their active form and can be directly utilized by the body.

3. Heavy Metals and Ocean Pollution

Animal-based omega-3s are primarily extracted from fatty fish (such as salmon, mackerel, and sardines). These marine animals are at risk of exposure to heavy metals (especially mercury) and other pollutants, more so than plant-based sources. Larger fish accumulate more contaminants because they consume smaller marine organisms. On the other hand, plant-based omega-3s are considered a relatively safer alternative in terms of ocean pollution and heavy metal contamination.

Choosing Plant-Based Omega-3s

When selecting a plant-based omega-3 supplement, it’s important to consider several criteria to ensure you’re getting a high-quality product. Here are three key criteria to guide your choice:

1. Purity and Content

Check how much EPA and DHA the product actually contains. Opting for a product with high purity and content is advisable. You can calculate the purity using the formula Total EPA and DHA / Total Volume. A higher purity level generally indicates a better product. The average purity of omega-3 products on the market is around 60%, so use this as a reference.

2. Reliability of the Manufacturing Process

When choosing a product, consider the manufacturer’s career and brand reliability. With omega-3s, it’s also crucial to carefully examine the source of the raw materials. Manufacturers who are confident in their ingredients often disclose the source directly on their packaging, or provide certificates of origin and test results. Checking which raw materials are used and opting for products that provide this transparency is recommended.

3. Absence of Unnecessary Additives

When selecting supplements, check if they do not contain unnecessary additives such as artificial colors, preservatives, or sugars. These additives can also impact the purity of the product.