The recommended daily intake of omega-3s varies depending on age, sex, and other factors.
According to the World Health Organization (WHO), the general adult population should aim for a minimum intake of 250-500 mg of EPA and DHA (two types of omega-3s) per day.
However, this recommendation is based on the assumption that EPA and DHA are primarily obtained from animal-based sources. For vegans, the recommended intake may be higher due to the lower bioavailability of most plant-based sources of omega-3s.
Vegans Need More Omega-3 if it's in ALA form
One plant-based source of omega-3s is alpha-linolenic acid (ALA), which can be found in flaxseeds, chia seeds, and walnuts. The body can convert a small portion of ALA into EPA and DHA, but the conversion rate is relatively low, ranging from 5-10% for EPA and 0-4% for DHA.
As a result, vegans may need to consume higher amounts of ALA to meet their omega-3 needs.
One study published in the American Journal of Clinical Nutrition found that vegans who consumed at least 2.7 grams of ALA per day had adequate levels of EPA and DHA. This equates to approximately one tablespoon of flaxseeds or two tablespoons of chia seeds per day.
However, it is important to note that this study included both men and women, and the recommended intake may vary based on individual factors such as age and activity level.
Only Algae Contains the Short Chain Form of EPA ideal for Vegans
In addition to consuming plant-based sources of omega-3s, vegans can also consider taking algae supplements to meet their daily intake requirements. Vegan-friendly supplements, such as algae-based EPA and DHA, are available and can help to ensure adequate intake of these essential nutrients.
Marine phytoplankton, in particular, stands out in the plant world as being the only source of short chain EPA available to vegans. As such it is easily absorbed and a perfect nutritional product for herbivores.
Conclusion:
Adequate intake of omega-3s is important for overall health, and vegans need to ensure they are getting enough of these nutrients through their diet or supplements.
While the recommended intake may vary based on individual factors, consuming at least 2.7 grams of ALA per day through plant-based sources or supplements is likely sufficient for most vegans.
It is always a good idea to consult a healthcare professional before making any changes to your diet or supplementation regimen.
References:
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World Health Organization. (n.d.). Omega-3 fatty acids. Retrieved from https://www.who.int/nutrition/topics/omega_3_fatty_acids/en/
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Sanders, T. A., & Manning, J. (2007). The nutritional value of plant-based omega-3 fatty acids. American Journal of Clinical Nutrition, 85(6), 1725-1729. doi:10.1093/ajcn/85.6.1725