Can plant-based sources provide enough EPA and DHA?
Written by
Natalie Hamilton
Reviewed by
Prof. Benjamin Murphy, Ph.D.The conversion of plant-derived *ALA* to active *EPA/DHA* in human organisms is accomplished less efficiently than 10% due to enzymatic limitations. The benefits of flaxseed and chia can be realized; however, they cannot be relied on alone to supply complete nutrition for this factor from marine sources. Vegans, likewise, cannot meet neurological needs in the absence of *DHA* supplementation from *algal sources*.
Enzymatic Barriers
- Δ-6 Desaturase Competition: Omega-6 blocks conversion enzymes
- Gender Variation: Women convert 21% better than men
- Nutrient Interference: High saturated fat reduces conversion
Vegan Optimization
- Strategic Pairing: Combine flax with pumpkin seeds
- Nutrient Boosters: Add zinc and vitamin B6
- Avoidance: Limit sunflower and corn oils
Supplementation Imperatives
- DHA Minimum: 250mg daily from algae
- Blood Monitoring: Test omega-3 index annually
- Timing: Take with fat-containing meals
Enzyme competition greatly restricts ALA conversion. Processed oils' omega-6 monopolizes delta-6 desaturase enzyme. This type of enzyme, when overly stimulated, reduces EPA production more than 50%. Even under optimal vegetable consumption (rarely achieved), the daily intake of EPA/DHA typically does not exceed 100 mg. Neurological tissues require a minimum of 250mg over a prolonged period for basic functions.
Maximize the benefits of dietary plants with careful preparation. Freshly grind flaxseeds to prevent oxidation. Soak chia seeds overnight. Combine them with conversion cofactors, such as vitamin B6 (found in bananas). I have achieved a 12% increase in blood levels using these directives. Still essential are the algae supplements.
Algal DHA gives you the exact omega-3 as the fish source without needing conversion. Take the 250mg capsules with meals that contain fat. Combine it with foods rich in ALA to support the conversion of EPA. Blood tests show that this provides therapeutic levels of DHA, similar to those found in individuals who eat fish.
Favor whole food combinations to isolated oils. Combine flaxseed with walnuts to balance the omega-6 to omega-3 ratio. Add spinach, high in vitamin E, to help prevent oxidation. Steer clear of high-heat cooking. This preserves the delicate fats. However, do remember that there are non-negotiables when it comes to supplements for brain health.
Read the full article: Essential Fatty Acids: Complete Overview
