Omega-3 Fish Sources vs. Vegan: Which is best?

Omega-3 fatty acids are healthy polyunsaturated fatty acids (PUFAs) that play an important role in the human diet and human physiology. The three types of omega?3 fatty acids involved in human physiology are?-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA can be found in plants, while DHA and EPA are found in algae and fish. So important are omega-3s to health that their deficiency can result in fatigue, poor memory, dry skin, heart problems, mood disorders, and poor circulation. Unfortunately, omega-3 deficiency is not uncommon and is in fact one of the four most common nutritional deficiencies in North America. Given that the body cannot produce omega-3s on its own, they must be supplied through diet and/or supplementation.

Omega-3 Supplements Abound

There is a wide variety of omega-3 supplements on the market in different formats from capsules and liquids to gummies and chewable softgels, all offering their own range of potencies. Beyond this, it’s important to know that omega-3 supplements come either from marine or vegan sources. Plant sources, such as nuts and seeds, are rich in ALA, while fish, seaweed, and algae can provide DHA and EPA fatty acids. Eating a variety of omega-3 sources is important. Let’s examine each in detail.

Omega-3 from Fish Sources

Fatty fish is an excellent dietary source of omega-3, and are by far the easiest to absorb and the highest source of these essential fats. Fish oil comes from the tissues of oily fish. The most common marine sources of these omega-3 fatty acids are fish oil and fatty fish such as salmon, trout, tuna, as well as herring, white fish, sardines, and anchovies.

Krill is another excellent source of omega supplements (a crustacean). In addition, krill naturally contains astaxanthin, a potent antioxidant which helps prevent the oil from oxidizing. While fish oil and krill oil are both excellent sources of EPA and DHA, some studies suggest that the body may absorb and use the EFAs in krill oil better. Indeed, while both fish and krill oil provide omega-3s, they are in different chemical forms - fish oil is mostly triglycerides, while krill oil is mostly in phospholipids, which some experts believe help increase absorption.

Omega-3 from Vegan Sources

Flax and hemp seed oils are excellent vegetable sources of omega 3, although most of this is ALA. Under optimal conditions, the body can convert ALA to DHA and EPA. However, it's been shown that our conversion process is very inefficient, allowing us to convert only about 5% of ALA to EPA, and less than 0.5% to DHA. This explains why vegetarians and vegans are often deficient in DHA and EPA. Fortunately, there are algae-based omega-3 supplements (from algal oil) that are jam-packed with naturally-occurring EPA and DHA and constitute the best plant-based alternative to omega-3 fish oil. Some studies have suggested that the nutritional availability of EPA and DHA in algal oil is comparable to that of fish and seafood.

Final Thoughts

While omega 3’s can be obtained through the diet, most food sources don’t provide an adequate amount for what’s deemed safe consumption, especially with fish. Eating too much fish may cause an increase in mercury consumption which comes with its own health concerns. Therefore, supplementing is often the cleanest way to ensure you’re getting enough omega 3s in your diet. Whether you opt for fish sourced omega’s or plant-based, always make sure your supplement is clean and third party tested.