2420: Plant-Based Sources of Omega 3 Fatty Acids - How Do Vegan Omega Three Fats Hold Up

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Episode 2420:

Jessica's inquiry about plant-based omega-3 sources versus fish omega-3s for heart health is addressed with insightful details. The episode explores different types of omega-3 fats, like ALA in walnuts and EPA, DHA in fish, emphasizing DHA's role in brain health. While plant sources lack significant EPA/DHA, algae are presented as a viable alternative. However, regular consumption of algae or seaweed can be challenging and potentially excessive in iodine. The episode suggests considering algal oil supplements, highlighting their purity and absorption advantages over fish oil, despite potential cost concerns. Recommended dosing is 250-300 mg of combined EPA and DHA, with a recommendation to choose supplements verified for quality and purity by organizations like USP or NSF.

Quotes to ponder:

"Instead of getting our omega-3 fats from fish, maybe we can get them from walnuts, flaxseeds, or even algae."

"DHA is the most abundant type of omega-3 fatty acid found in the brain and is important in maintaining nerve cell structure and function."

"Some sources suggest finding a supplement that contains 250-300 mg of combined EPA and DHA."

Episode references:

ConsumerLab.com: https://www.consumerlab.com/

USP (United States Pharmacopeia): https://www.usp.org/

NSF International: https://www.nsf.org/

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