Non-fish sources of omega-3 fats
Q. I'm concerned about over-fishing, especially now that there is such a demand for fish oil supplements. Are there any non-fish sources of omega-3 fatty acids?
A. You're right to be concerned. Exploding demand for fish oil supplements is definitely having an impact on the fishing industry, which many worry is already straining the limits of sustainability. See for example, this article from the Herald Tribune on the impact of krill fishing, both on krill populations as well as all the fish that feed on krill.
There are non-fish sources of omega-3 fatty acids, such as flax and hemp seeds, but the primary type of omega-3 fat in these sources is alpha-linolenic acid (ALA). While the body can convert ALA into the more bioactive omega-3 fatty acids called EPA and DHA, the conversion is very inefficient. We get much more benefit from fish oil, which already contain EPA and DHA.
So, what we're really after is a non-fish source for EPA and DHA. Certain algae are high in both EPA and DHA. (In fact, this is where fish get them from in the first place!) You can already buy vegetarian DHA supplements made from algae. Vegetarian EPA, however, has been a little tougher to produce.
Last year, a Swiss company announced the first algae-sourced EPA/DHA combination product, which does not yet seem to be available in the U.S. The only source I could locate was out of the U.K.
I think it's only a matter of time before algae-sourced EPA/DHA supplements are more widely available. They are not as potent as fish oil, meaning you'd have to take more capsules to get equivalent amounts of EPA and DHA. But for vegans, vegetarians, and others concerned with overfishing, it will be a great alternative.
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Posted by: Yachtcharter Griechennland | Aug 24, 2009 7:54:24 AM
That's great, I never thought about Non-fish sources of omega-3 fatslike that before.
Posted by: gingerperth | Aug 13, 2009 6:22:51 AM
hi monica,
my source is: American Journal of Clinical Nutrition, Vol. 78, No. 3, 640S-646S, September 2003 ,
'Achieving optimal essential fatty acid status in vegetarians: current knowledge and practical implications'
Brenda C Davis and Penny M Kris-Etherton
"The only plant sources of long-chain n-3 fatty acids are plants of the sea—microalgae and seaweed. There is a great deal of confusion about the EFA content of plants. While they are the original sources of EPA and DHA (fish do not produce long-chain n-3 fatty acids), most are not concentrated sources because of their extremely low total fat content. An important exception is a DHA-rich microalgae that provides 10–40% DHA by dry weight and is currently available in supplement form. When supplementing with a direct DHA source, 100–300 mg/d is recommended. Blue-green algae (spirulina and Aphanizomenon flos-aquae) are low in long-chain n-3 fatty acids. Spirulina is rich in {gamma}-linolenic acid (GLA, n-6), while A. flos-aquae is more concentrated in ALA. Though blue-green algae is not a significant source of EPA or DHA, some research indicates that it has a very high conversion rate in comparison to other plants (R Kushak et al, unpublished observations, 1999). Macroalgae, otherwise known as seaweed, is even lower in fat than most vegetables (< 1–14% of calories from fat), although it does contain small amounts of long-chain fatty acids. A 100-g serving provides, on average, {approx}100 mg EPA but little DHA. Seaweeds do not contribute significantly to EPA intakes in the Western world but are important sources where people use large quantities of seaweed on a daily basis (eg, Japan and other parts of Asia). Thus, while vegetarians can rely on eggs and/or microalgae supplements for DHA, most consume little if any EPA. However, < 10–11% of DHA is retroconverted to EPA; thus, if sufficient ALA and DHA are consumed, total EPA production would be expected to be adequate (61)."
Posted by: gingerperth | Aug 11, 2009 4:17:32 AM
i've read that seaweed is an excellent source of EPA omega-3:
"Macroalgae, otherwise known as seaweed, is even lower in fat than most vegetables (< 1–14% of calories from fat), although it does contain small amounts of long-chain fatty acids. A 100-g serving provides, on average, ~100 mg EPA but little DHA. Seaweeds do not contribute significantly to EPA intakes in the Western world but are important sources where people use large quantities of seaweed on a daily basis (eg, Japan and other parts of Asia)."
therefore, adding seaweed to your daily green smoothie would balance the more-common and cheaper alga-sourced DHA capsules.
Monica's Response: What source are you quoting?
Posted by: brooke castillo | Jul 22, 2009 10:06:37 AM
That's such an informative article! Is there any way you can find out about a product called Mila, and if it actually contains good amounts of EPA and DHA? Hope to hear from you soon!
Posted by: Scarlett | May 13, 2009 9:57:33 PM
Since it is the ratio of omega-3 to omega-6 that's important, it's worth keeping in mind that the need for omega-3 would not be as high if we concentrated on also decreasing our omega-6 consumption, not only on increasing our omega-3 consumption.
Posted by: scott miller | Apr 12, 2009 12:10:31 AM
mila seed is a high quality form of chia seed that is micro sliced instead of ground, like what most of the chia products are! when you grind the seed it heats up and becomes oxidized and you lose omega 3,mila seed has the highest safest natural form of omega 3's on the planet! (www.therock.lifemax.net)
Posted by: Walt | Jun 25, 2008 12:22:35 PM
www.hidalgofoods.com is a source for bulk chia seed and meal, which is a great source of fiber and Omega-3s. Much better price than most others. Chia is very high in protein.
Voni: there is a Denver company which has some baked products made with Chia - google for it.
Ditto for anything from Monsanto - planet killers & GMO Nazis...
Also, www.swansononline.com has bottles of Twinlab Norwegian Codliver oil (71 servings) for <$5. Guaranteed free of heavy metals, etc. Emulsified, flavored CLOil (fewer servings per bottle) for <$6.
Posted by: Daniel Young | Jun 24, 2008 3:29:56 AM
By far the most potent way of getting the required EPA/DHA is through fish oil supplements. So if you are serious about taking omega 3 fatty acids for good heart health, I think it would make more sense to take a pharmaceutical grade fish oil supplement, like Triple Strength Omega 3. The enteric coating cuts out the fish flavor totally. Why play around with health with less potent omega 3 forms? A high potency supplement can be taken just once a day to provide you the nutritional protection you need for good heart health. http://www.newvitality.com/shop/triple-strength-omega-3.aspx
Posted by: voni cameron | Jun 17, 2008 8:59:21 AM
I find that Chia seeds are MUCH easier to use than flax seed, but not mentioned as often and more difficult to find in the health food stores. (not available in regular grocery stores.) Why aren't we seeing more Chia Seeds available?
Are there products being made with Chia seeds in them? Pudding? Salad Dressings? other things?
Posted by: Andre-Yves Bourges | Jun 14, 2008 9:38:41 AM
Monica,
According to the food chain, terrestral animals which are fed with high ALA Omega 3 content raw materials (from spring grass to linseed)are also potential sources of long chain Omega 3 (EPA and DHA) for humans.
This concept is powered in Europe by French association Bleu-Blanc-Coeur. More details by clicking on the following link :
http://www.international.inra.fr/partnerships/with_the_private_sector/live_from_the_labs/seed_flax_a_french_sector_mobilised_around_scientific_and_industrial_research
Posted by: Rusty Jaggers | Jun 10, 2008 6:07:46 PM
I have read that there is an increased risk for prostate cancer with consumption of flax oil (one study). It suggested a daily upper limit of 1 TBS per day for men. I make a salad dressing with flax oil and also add a tablespoon to my oatmeal (after cooking). Is that too much for one day? Is there any issue consuming that quantity when also taking fish oil supplements?
Posted by: MizFit | Jun 9, 2008 8:39:11 AM
you nailed it.
not sure how long they will linger in the general public favor but I really like them!
Posted by: Tony Moore | Jun 8, 2008 9:18:30 PM
Monica,
I agree that this is a major concern for the future. Especially when we consider the latest information on the acidification of the Antarctis Ocean. I am just suggesting that we balance these comments with the positive results from clinical trials which are showing considerable effects on lipoprotein and C reactive protein levels.
I am very interested to learn more about algae sources of omega 3's especially if they are in phospholipid form.
Posted by: dave | Jun 8, 2008 4:27:36 PM
FYI V-Pure can be purchased within the US at VeganEssentials.com
Posted by: Monica Reinagel | Jun 8, 2008 3:02:40 PM
Jim, you're right that supplements are only one of the uses for krill (and krill are only one source used for omega-3 supplements).
Tony, the article from the International Tribune linked to above references several sources, including CCLAMR. There are a lot of unknowns in the equation and some of the worriea are about FUTURE rather than CURRENT impact.
MizFit, the currently hip chia seed would fall into the same general category as flax and hemp in terms of omega-3 fats.
Steve, my remarks on ALA vs. EPA/DHA in vegetable sources of omega-3 would apply to all of these as well!
Jeremy, stick around and you'll certainly see plenty of discussion about macro-nutrient ratios for optimal health. You'll find that "Expert" opinion varies greatly, particularly in the recommended amount of carbs. Our position at NutritionData is to refrain from issuing dietary dogma and instead offer information and discussion that will help you reach your own informed opinion about what is right for you. Once you've settled on a macro-nutrient ratio, you'll certainly find plenty of tools that will help you translate that into a healthy balanced diet. Not to punt on the question entirely, I personally think that a 50/20/30 (that's 50% carb, 20% protein, 30% fat) diet is a reasonable place to start.
Posted by: Steve Parker, M.D. | Jun 8, 2008 12:59:59 PM
Some other fairly good plant sources for omega-3 fatty acids: walnuts, butternuts, soybeans, purslane, pinto beans, wheat germ, canola oil, flaxseed oil, soybean oil, almonds, and leeks.
-Steve Parker, M.D.
http://www.AdvancedMediterraneanDiet.com/blog/
Posted by: jeremy | Jun 8, 2008 12:02:19 PM
I was wondering if this website provides assistance for determining ones most efficitent macro - nutrient ratio that he should be inducing for optimal health?
Posted by: Jim | Jun 8, 2008 9:06:55 AM
I read that Krill is being used in food for fish farming and pet foods, so depletion for supplements is minor.
Posted by: Tony Moore | Jun 7, 2008 4:32:28 PM
I am interested to know what data you have to back up your comments on the declining krill population. My contacts at CCLAMR advise me that the krill population is actually growing. This is published research. Can you please let me know your sources?
Posted by: festplatte retten | Jun 7, 2008 3:28:03 PM
I know that vegans, vegetarians, and others concerned with overfishing will be a great alternative but fishes contain protein.
