The Three Main Omega 3 Fatty Acids
There are three primary Omega 3 fatty acids, all of which are important for health. These are:
ALA (Alpha-linolenic acid)
EPA (Eicosapentaenoic acid)
DHA (Docosahexaenoic acid)
ALA can be obtained from various plant foods, whereas there are very few plant-based sources of EPA and DHA. (The main food sources of EPA and DHA are fish and seafood.) However, the human body is able to convert ALA to EPA and DHA in small amounts. So it’s possible to obtain all three of these Omega 3 fatty acids on a plant-based diet.
ALA is the only one of the three main Omega 3 fatty acids that the human body can’t generate on its own. For this reason, ALA, unlike EPA and DHA, is known as an essential fatty acid.
How much Omega 3 do we need?
Of the three main Omega 3 fatty acids, only ALA has a recommended daily intake that has been established by experts. The standard recommended daily ALA amounts for adults are: 1.6 g for men, 1.1 g for women, 1.4 g for pregnant women, and 1.3 g for breastfeeding women. However, since most vegan diets contain very little or no EPA or DHA, it’s advisable for vegans to consume more ALA than the standard recommended amounts, so as to ensure that they are able to convert some of the ALA to EPA and DHA. By increasing their daily ALA intake to somewhere in the range 2.0 g – 4.0 g, vegans can ensure that they are obtaining adequate amounts of all three of the main Omega 3 fatty acids.Â
There are a number of excellent plant-based sources of ALA. There are also vegan Omega 3 supplements available, typically derived from algae oil, that can provide EPA and DHA directly, thus easing the need for vegans to consume additional ALA beyond the standard recommended amounts.
Omega 3 fatty acids have many health benefits and are protective against a number of diseases.
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