Vegan omega-3 three vs. fish oil is a debate that is currently heating up, with several arguments and counter-arguments substantiating the benefits of both sides. Omega 3 fatty acids are vital nutrients for the body, which also help maintain proper health and physical functioning. They are also linked to advantages like better brain functioning, heart health, and lower inflammation. Two primary sources of Omega 3 fatty acids are plant-based and fish oil. Let us take a closer look at both of these sources to help you decide.
Fish Oil- Benefits, Dosage, and More
Fish oil comes from fatty fish tissues, including mackerel, salmon, and sardines. It contains omega-3 fatty acids in high amounts, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Some of the advantages of fish oil include the following:
- Lower risks of heart ailments, reduced triglyceride levels, reduced blood pressure, and prevention of blood clot formation.
- Improved cognitive memory and function, better mood regulation, and lower risks of age-related mental disorders and cognitive decline.
- DHA, a major component present in fish oil, is a key structural fat in the retina. Regular consumption may help prevent AMD (age-related macular degeneration) and dry eye syndrome.
A few risks and side effects include possible mercury contamination, digestive issues in rare cases, diarrhea, or allergic reactions.
When it comes to the recommended dosage, the American Heart Association recommends a minimum of two fatty fish servings each week or 1 gram of EPA and DHA daily for cardiovascular improvements.
Vegan Omega 3-Benefits, Dosage, and More
Taking a closer look at another side of the vegan omega three vs. fish oil debate, it is imperative to look at the advantages of the former.
- Plant-based Omega 3s may help lower heart disease risks and triglyceride levels while boosting heart health.
- Omega 3 fatty acids come with inflammatory attributes, which may also relieve the symptoms of chronic conditions like arthritis.
- Plant-based Omega 3 sources are more ethical and sustainable since they do not lead to overfishing or damage to marine ecosystems.
Some natural sources include flaxseed oil and flaxseeds, hemp seeds and hempseed oil, Chia seeds, walnut oil and walnuts, and algal oil supplements. You can add seeds to your smoothies or cereals, while flaxseed oil or walnut oil can be used as salad dressings. You can also munch on walnuts or put them into a trail mix.
Vegan Omega 3 vs. Fish Oil- Which is the Best Option?
Which is the better option of the two? Here are some pointers worth noting in this case.
- Absorption and efficacy levels- Fish oil comprises two major types of Omega 3 fatty acids, namely DHA and EPA, which are easily absorbed in the body. Plant-based sources come with ALA, converted into DHA and EPA, although the conversion rate is comparatively lower.
- Dietary restrictions and preferences- If you follow a vegetarian/vegan diet, you may consider vegan Omega 3 sources. If you prefer animal products, then fish oil will naturally be convenient.
- Eco-Friendliness- Fish oil production may lead to issues like overfishing and damage to marine ecosystems. However, plant-based sources offer higher sustainability and have a lower environmental impact.
- Allergies and other issues- Some individuals may suffer from sensitivities or allergies to seafood or fish, making plant-based sources safer and better choices.
Conclusion
You can also combine fish oil and plant-based Omega 3 fatty acid sources to adopt a balanced perspective towards achieving optimal intake of these vital fatty acids. This combination is useful for people who want to consume diverse types of Omega 3, including DHA, EPA, and ALA. As can be seen, there is no hard and fast way to determine the better option of the two. However, you should consult your doctor before determining the right dosage and the types of Omega 3 you should consume.