Omega-3 fatty acids are among the most studied and recommended fats across all types of dietary preferences. It doesn’t matter if you’re vegan, vegetarian, keto, or following a Mediterranean or plant-based diet, you need omega-3 fatty acids to feel your best. The term encompasses three different fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). Each type of omega-3 fatty acid has its own benefit, but as a whole, they work together to:* “ALA is unique in that it is an essential fatty acid, meaning the body cannot produce it on its own,” explains Maya Feller, M.S., R.D., CDN, registered dietitian nutritionist of Brooklyn-based Maya Feller Nutrition and mbg Functional Nutrition instructor. Because of this, the Institute of Medicine recommends that adult women get 1.1 grams of ALA per day and adult men get 1.6 grams of ALA per day. Since the body has the ability to synthesize EPA and DHA from ALA in the liver (albeit inefficiently) there’s no official recommended intake level set for these two fatty acids. However, since the conversion rate is so low5 and varies widely (from 0.3 to 20%), it’s a wise idea to get what you can from your food. Many researchers and clinicians wish there were daily requirements set because EPA and DHA are that important. As a general rule, plant-based foods are rich in ALA, while animal foods (aka marine origin), like seafood (especially fatty fish) and the algae these fish consume, are the best sources of EPA and DHA. Purslane is a leafy green vegetable that contains more ALA (around five to seven times6) than other leafy greens, like spinach. It also contains very small amounts of EPA6, a rarity for plant-based omega-3 sources but still trace amounts (only 10 milligrams EPA for a kilogram, or 2.2 pounds, or purslane), so its bragging rights are definitely on the ALA front. If you can’t find purslane, you can get ALA from other plant based sources of omega-3s like: Typically the chicken feed is fortified with ALA, but sometimes EPA and DHA, too (the latter are more expensive). These additions go a long way, as omega-3-enriched eggs have been shown to positively affect heart health8. Two servings of these fish per week will help you get what you need while minimizing exposure to heavy metals (like mercury) and toxins that are often present in larger fish. In addition to omega-3s, grass-fed beef is also loaded with essential amino acids, iron, zinc, selenium, and vitamins A, B6, B12, D, and E. “Most of the health benefits of omega-3 have been linked to animal-based sources (docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA),” Megan Rossi, Ph.D., R.D., also known as the gut health doctor, previously told mbg. “The plant-based type of omega-3 (alpha-linolenic acid, or ALA) can be converted by our bodies into DHA and EPA. But the conversion is not efficient.” If you’re vegan or vegetarian, Rossi recommends consuming a variety of plant-based omega-3 sources and considering fortified foods or supplements. And even if you’re not, Carl Lavie, M.D., author of a review published in Mayo Clinic Proceedings that looked at 40 clinical trials on omega-3s, says that you’re likely still falling short. “The study supports the notion that EPA and DHA intake contributes to cardioprotection, and that whatever patients are getting through the diet, they likely need more,”* Lavie previously told mbg. In reality, the large majority (90%)12 of Americans fail to consume the EPA and DHA equivalent of two servings of oily fish weekly, so high-quality fish oil supplements can play a key role in addressing this nutrient gap.* In other words, while it’s always a good idea to eat fish twice per week, you may still need an omega-3 supplement to fill in the gaps.* Eating a variety of foods can help you meet your omega-3 needs, but you may still need a supplement, especially if you’re vegan or vegetarian. Editor’s Note (May 11, 2022): A previous version of this article incorrectly cited a study that claimed one benefit of omega-3 fatty acids is that they support anti-inflammatory pathways in the body. After further scientific review, we have found that the cited article does not accurately represent the latest research and have replaced the linked study with a new one that aligns with the most up-to-date information. She has written twelve books and has had more than 2,000 articles published across various websites. Lindsay currently works full time as a freelance health writer. She truly believes that you can transform your life through food, proper mindset and shared experiences. That’s why it’s her goal to educate others, while also being open and vulnerable to create real connections with her clients and readers.
