Do Vegetarians and Vegans Need to Supplement with DHA?

Every Detail You Need to Know about our Vegan DHA

Our Vegan DHA is derived from a premium plant-based DHA. The algae we use are grown in a controlled environment and are therefore naturally free of contaminants. Our Algae DHA powder is completely fish-free and is an ideal supplement for vegans and vegetarians. It's 100% sustainable and has no fishy smell.

What are Vegan DHA sources?

In order for the body to get and use DHA or EPA on a vegetarian/vegan diet, it must eat foods that contain ALA or alpha-linolenic acid. ALA is present in seeds and nuts like flaxseeds, walnuts, blue thistles, chia seeds, etc. In addition, there are supplemental options on the market, such as algae oil supplement, Algae DHA powder, that can increase DHA levels in plasma. There are also vegan prenatal supplements and omega-3 supplements on the market. When comparing options, make sure you're getting the proper 450 mg of DHA for healthy development.

Do Vegetarians and Vegans Need to Supplement with DHA?

Vegetarians, especially vegans, have lower levels of EPA and DHA than omnivores, and plant-based omega-3 fats such as flaxseeds and walnuts are not enough sources of EPA and DHA in most cases. Most vegetarians and vegans need to supplement with prefabricated DHA from algae to ensure adequate levels of these vital fatty acids.

Many studies have shown that omnivores have higher DHA levels than vegetarians and vegans on average with vegans having the lowest levels. For instance, a study of 196 meat eaters, 231 vegetarians, and 232 vegans in the UK found the following EPA and DHA levels by group respectively:

★ EPA Levels (mg/L): Omnivores: 0.72mg/L; Vegetarians: 0.52mg/L; Vegans: 0.34mg/L

★ DHA Level (mg/L): Omnivores: 1.69mg/L; Vegetarians: 1.16mg/L; Vegans: 0.70mg/L

Now that we've determined that vegans and vegetarians have lower DHA levels than omnivores on average, let's analyze why this is the case. There are two main reasons: reduced intake and lower conversion.

(1) Reduced Intake

EPA and DHA are present almost exclusively in animal foods. Seafood and marine oils are the main sources, but pasture-raised meat and dairy products also contain moderate amounts. The only important source of prefabricated DHA in plant foods is algae (which is why most vegan DHA supplements are made from algae).

(2) Lower Conversion

Fatty acids are chains of carbon, oxygen, and hydrogen atoms with a carboxyl group at one end. Fatty acids are categorized according to how many carbon atoms are in the chain and how many double bonds are present within the molecule. The body can synthesize EPA and DHA from short-chain omega-3 alpha-linolenic acid (ALA). ALA is present in plant foods such as flax, hemp, pumpkin seeds, and walnuts. However, studies have shown that the conversion of ALA to EPA and DHA is inefficient and extremely limited. Less than 5% to 10% of ALA is converted to EPA and less than 2% to 5% is converted to DHA.

Are Vegan DHA Supplements As Efficient As Fish Oil DHA?

Studies have shown that vegan DHA intake and animal-based DHA intake have similar effects on the body. Fish get DHA from algae, so use vegan DHA supplements from algae and algae oil to get DHA directly at the source.

Are you a vegetarian or vegan? Do you want to get premium Vegan DHA? If your answer is yes, please contact us at kathy@inhealthnature.com to get this product.