As many of you have probably heard me say, one of the most important labs to review in your lab report is your omega check. This measures your levels of EPA, DPA, and DHA—key essential fatty acids.
It turns out that higher levels of these fatty acids correlate with lower all-cause mortality. In other words, having higher omega levels means you’re less likely to die from conditions like stroke, heart attack, cancer, and even accidents. While we don’t fully understand the reasons for this connection, the evidence is clear.
Sources of Omega Fatty Acids
Although there are vegetable sources of these essential fatty acids, the best source is fatty fish, such as salmon and trout. Since many people don’t eat fish regularly, we recommend supplementing with fish oil capsules.
I generally recommend three brands:
- Pure Encapsulations (the kind we carry in the office),
- Carlson’s,
- Nordic Naturals.
The higher your level of EPA and DHA, the better, but we like to see the level above 5.5. There are other brands that are also adequate, and I personally subscribe to a website called Consumer Lab that tests these products. While I am a paid subscriber, you can access some of the information for free. If you’re taking a brand you’re not sure about, feel free to shoot me a text or an email, and I can help you look it up.
Non-Fish Sources of Omega Fatty Acids
For those who prefer non-fish sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), there are several alternatives:
- Algal Oils: Derived from marine microalgae, these oils are a direct source of both EPA and DHA. Algal oils are a sustainable and effective alternative to fish oils.
- Genetically Modified (GM) Plants: Certain GM plants, such as camelina and soybeans, have been engineered to produce oils rich in EPA and DHA. Human trials have shown that these oils can be equivalent to fish oil.
- Stearidonic Acid (SDA)-Rich Oils: Oils from plants like Ahiflower and genetically modified soybeans are rich in SDA, which can be efficiently converted to EPA in the human body. This conversion bypasses a rate-limiting step in the n-3 pathway, making SDA a viable source of EPA.
- Terrestrial Animal-Based Foods: While not as rich as marine sources, some terrestrial animal foods—like pork, beef, chicken, and eggs—contain minor amounts of DHA and EPA. When considering overall dietary intake, these contributions can be significant.
Final Thoughts
These non-fish sources provide viable alternatives to fish-derived EPA and DHA, addressing sustainability concerns while offering options for individuals who do not consume fish.
If you have any questions or need guidance on which supplement or source is right for you, don’t hesitate to reach out.
Best,
Dr. Mike