Plant Omega 3 for EPA and DHA
The importance of omega-3 fatty acids is well known. But what exactly is omega 3 and what good vegan sources of omega 3 are there?
Difference between saturated and unsaturated fatty acids
Omega-3 fatty acids are unsaturated fatty acids, which means that one or more double bonds are present in their molecular structure. These double bonds make unsaturated fatty acids particularly “mobile”.
This contrasts with saturated fatty acids, which have no double bonds and have a rigid structure. Saturated fatty acids are therefore already solid at room temperature
(coconut oil, butter, palm oil).
What does the body need omega 3 for?
The dry weight of an adult human brain consists of 50 – 60 % fats. Highly unsaturated fatty acids such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) make up 35% of this. These have even more double bonds in their structure and are therefore even more elastic than “simple” unsaturated omega-3 fatty acids.
In practice, this means that a sufficient intake of omega-3 fatty acids is necessary for the brain development of the foetus as well as for the brain function of children and adults. However, a good omega-3 supply is particularly important in old age: one study found that senior citizens with higher serum concentrations of DHA and EPA showed less age-related degradation of the brain and significantly higher brain performance.
However, the skin, psyche, eyes and heart (cholesterol and triglyceride levels) also benefit from a sufficient amount of omega-3 fatty acids.
What sources of omega 3 are there?
The highly unsaturated fatty acids DHA and EPA are only found in algae and marine fish such as mackerel, tuna, herring, etc. Fish oil or algae oil in capsule or oil form is often used here. Only algae oil is vegan.
Unfortunately, due to the increasing pollution of the oceans, there is also a risk of ingesting a good portion of heavy metals or microplastics in addition to the EPA and DHA supply. The fishy taste is also not everyone’s cup of tea, and capsules can cause a fishy odour. In addition, algae oils are artificially concentrated, which can even lead to atrial fibrillation in people with heart problems!
Alpha-linolenic acid is one of the unsaturated fatty acids with fewer double bonds. This is mainly found in:
- Lin oil (between 50 % and 70 %)
- Chia seed oil (approx. 60 %)
- Perilla oil (between 30 % and 40 %)
- Hemp oil (28 %)
EPA and DHA even without fish and algae oil
In the body, unsaturated fatty acids from vegetable oils such as linseed oil can be converted into the highly unsaturated fatty acids DHA and EPA. This is done in several small individual steps by various enzymes. However, in order for these enzymes to ensure a complete conversion into EPA and DHA, the body needs various micronutrients (certain vitamins, minerals and trace elements). If only one of these micronutrients is missing, this conversion cannot take place completely.
It is therefore important to ensure not only a good supply of plant-based omega-3 fatty acids, but also a sufficient intake of micronutrients.
Pilot study shows: Plant-based omega 3 is better utilised in the body than previously assumed. It was previously known that only a small proportion of omega 3 from linseed oil is converted into EPA and DHA. The study shows that the conversion rate increases significantly with targeted micronutrient intake – up to 72 per cent for EPA and 62 per cent for DHA.</em
Targeted health improvement through advanced micronutrient supplements: with our products, this is no utopia, but a tried and tested reality.
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