Omega-3: How to meet your needs when you are vegetarian or vegan?
We are often convinced that eating fish is the only way to obtain essential fatty acids – but is this really the case?
What are OMEGA 3s?
These are Organic fatty acids , with a carbon chain of varying lengths. Depending on the length of this chain, we speak of short-chain, medium-chain, long-chain, or very long-chain fatty acids.
The carbon atoms in this carbon chain are linked together by covalent bonds. When these atoms are linked by single bonds and are saturated with hydrogen, it is called a saturated fatty acid.
If some of the carbon atoms are linked by double bonds, we speak of unsaturated fatty acids.
Omega-3 fatty acids are a type of unsaturated fatty acid. More precisely, they are polyunsaturated fatty acids. containing 3 double bonds. There are also fatty acids with only one unsaturation, these are called monounsaturated fatty acids .
Omega-3 polyunsaturated fatty acids are naturally present in certain foods and are available as dietary supplements. They are essential for the proper functioning of our body.
The cell membranes of the human body are partly composed of these fatty acids, which play a role in modulating membrane fluidity and ensuring the proper functioning of membrane proteins present in each cell. These fatty acids are necessary for the secretion of hormones responsible for regulating blood clotting, the contraction and relaxation of arterial walls, and inflammation.
There are three important omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is essential for the proper functioning of our body, which cannot produce it. Therefore, it must be obtained through our diet.
Our body can convert ALA into EPA and then into DHA. EPA is therefore conditionally essential, but the conversion rate of DHA from ALA is insufficient, so it is considered indispensable. A consumption ratio of Omega-6 to Omega-3 of 4 is recommended. Currently, the general French population consumes far too much Omega-6 compared to Omega-3.
In vegans, given the limited number of studies conducted on the amount of omega-3 fatty acids present in vegetarians and vegans, the precise intake levels of EPA and DHA that the body needs are not known. Current recommendations only address ALA.
What are the nutritional recommendations for different fatty acids?
ANSES recommends the following values for an adult consuming 2000 kcal/day:
| Fatty acid | Nutritional reference | |
| Essential AG |
Linoleic acid | 4% |
| α-Linolenic acid | 1% | |
| Docosahexaenoic acid, DHA | 250 mg | |
|
General assemblies not essential |
Eicosapentaenoic acid, EPA | 250 mg |
| Lauric, myristic, and palmitic acids | ≤ 8% | |
| Total saturated fatty acids | ≤ 12% | |
| Oleic acid | 15-20% |
For breastfeeding or pregnant women, the following values are recommended:
| Pregnant woman | Breastfeeding woman | |
| Linoleic acid | 4% | 4% |
| α-Linolenic acid | 1% | 1% |
| Docosahexaenoic acid | 250 mg | 250 mg |
| EPA+DHA | 500 mg | 500 mg |
Is it possible to obtain ALA without using fish?
As surprising as it may seem, you can obtain these fatty acids without consuming fish or other animal sources. ALA is found in plants such as chia, flax, and hemp seeds, as well as in nuts and soy-based foods. Only EPA and DHA are found exclusively in fish and algae. Therefore, vegans can consume algae or dietary supplements whose omega-3s come from plant sources.
It is important to note that fish do not produce EPA and DHA, but ingest them by eating algae.
What are EPA and DHA?
According to the NIH (USA), "Unanimously, most research has distinguished EPA and DHA found in foods (including fish) and/or dietary supplements (including fish oil) from ALA found in plant-based foods."
Many specialists in the field recommend doubling the amount of ALA or taking a dietary supplement to ensure balanced intake of EPA and DHA.
While this goal may seem ambitious at first glance, it is actually easily achievable. One teaspoon of chia seeds contains approximately 700 mg and one teaspoon of flaxseed oil approximately 2,400 mg.
At Phytocea , we have developed OMEG A , a premium food supplement with high-quality omega 3, very rich in DHA.
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