Vegetarian/vegan omega-3 fatty acids - Simple and Practical Mental Health

Elsewhere on this website, we have recommended omega-3 fatty acids, especially eicosapentaenoic acid (EPA), for persons with various mental disorders. Fish oil or products derived from fish oil were the main sources that were recommended.

But what if the patient is vegetarian or vegan and, therefore, unable to take fish oil or any other marine oil?

Vegetarian and, more so, vegan, diets contain very little EPA and docosahexaenoic acid (DHA; Davis and Kris-Etherton, 2003).

So, these persons are even more in need of supplementation with EPA (and DHA).

What about alpha-linolenic acid (ALA) instead?

While flaxseed oil, chia seeds, etc. contain omega-3 fatty acids, the type that they contain is alpha-linolenic acid (ALA). For mental health, it is eicosapentaenoic acid (EPA) that is recommended. While ALA can be be converted into EPA and DHA in the body, this process is slow and not efficient. Also, those who are elderly or have metabolic syndrome, diabetes, or hypertension have reduced ability to convert ALA into EPA and DHA. So, flaxseed oil, chia seeds, etc. are not adequate alternatives to fish oil.

Vegan option: Algal Oil

Algae contain the omega-3 fatty acids EPA and DHA and oil from algae is an option for vegetarians/ vegans.

One downside is that their DHA content is greater than their EPA content. For mental health benefits, it is the EPA that is most important.

Here are some algal oil products, their omega-3 content, and where to buy them.

1. Ovega-3

Each softgel contains DHA 270 mg and EPA 135 mg

More information at the Manufacturer’s website.

Available on Amazon.com at this link:

Ovega-3 Vegetarian/Vegan Omega-3, One Per Day, Dietary Supplement, Algal Oil, 500 mg Omegas, 135 mg EPA, 270 mg DHA, 60 Count

Also available in-store at Vitamin Shoppe, Whole Foods, and online at CVS.

2. Vegan True Non-Fish Omega-3s by Source Naturals

Each softgel contains DHA 180 mg and EPA 90 mg

More information at the Manufacturer’s website.

Available on Amazon.com at this link:

Source Naturals Vegan True Non-Fish Omega-3s EPA-DHA for Heart and Brain Health, (30 Capsules)

3. Nothing Fishy Here–Plant-Based Omega-3 by Ora

Each two mL (taken as 12 sprays at a time) contains DHA 550 mg and EPA 275 mg

Available for purchase from The Vitamin Shoppe

Note: This listing of products and sources is provided for general informational purposes only. It should not be construed as an endorsement of any product, manufacturer, or store.

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References

Davis BC, Kris-Etherton PM. Achieving optimal essential fatty acid status in vegetarians: current knowledge and practical implications. Am J Clin Nutr. 2003 Sep;78(3 Suppl):640S-646S. Review. PubMed PMID: 12936959.

Sarter B, Kelsey KS, Schwartz TA, Harris WS. Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement. Clin Nutr. 2015 Apr;34(2):212-8. PubMed PMID: 24679552.

Saunders AV, Davis BC, Garg ML. Omega-3 polyunsaturated fatty acids and vegetarian diets. Med J Aust. 2013 Aug 19;199(4 Suppl):S22-6. PubMed PMID: 25369925.

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