Fish oil is recommended for adding beneficial omega-3 fatty acids to the diet, but not everyone can tolerate fish oil. If you're allergic to fish, you cannot take fish oil supplements safely, and some people can't tolerate the fishy aftertaste and gastrointestinal upset. If you are vegan, try plant-based alternatives instead, either in supplement or dietary form.
Types
There are three main types of omega-3 fatty acids. Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are found primarily in dietary fish and fish oil. Many plants and nuts are good sources for alpha-linolenic acid (ALA) and can be eaten in their whole, natural state, or purchased as dietary supplements.
Omega-3 Sources
Dr. Mary Van Elswyk writing for Purdue University, says eggs naturally contain some omega-3 fatty acids and that some producers are now selling omega-3 enriched eggs, which contain both ALA and DHA. Plant-based sources for ALA include flaxseed, walnuts, hemp, chia seeds and soybeans. Oils such as canola and olive oils are also dietary sources of ALA. The Vegan Health website points out that vegan supplements for both EPA and DHA fatty acids are available for those who choose not to eat animal-based products.
Considerations
According to the Stanford School of Medicine Prevention Research Center, there is no consensus on whether marine-based EPA and DHA is more effective than plant-based EPA omega-3 fatty acids, and no clear recommendation for optimal dosing. Stanford conducted a study on 100 men to compare the effects of both types on blood triglyceride levels, and inflammation markers found no "detectable decreases" in either group. A review of studies on omega-3 fatty acids has found inconclusive or conflicting findings for omega-3 health benefits for many conditions, although evidence indicates they may be important for cardiac health.
Theories/Speculation
Fish oil contains no vitamin E and can quickly turn rancid, although some manufacturers add vitamin E to keep them from spoiling too quickly. The Mayo Clinic recommends taking vitamin E along with fish oil because long-term use of fish oil can deplete vitamin E in the body. However, grains and most vegetable sources of omega-3 fatty acids naturally contain healthy amounts of vitamin E. Dr. Gabe Mirkin says plant-based ALA is as important as marine-based DHA and EPA, not only for the vitamin E benefit, but also because it may be just as important for heart health.
Benefits
Compared with fish oil, plant-based alternatives have few, if any, side effects. Long-term use of fish oil supplements and high fish consumption carry risks from mercury, polychlorinated biphenyls (PCBs) and other environmental toxins found in fish. Many people find the taste of fish oil unpleasant, and higher doses of fish oil can raise the "bad" LDL cholesterol. Dr. Mirkin says the typical processed American diet lacks omega-3 fatty acids, and he recommends eating a diet high in grains, green leafy vegetables, legumes, nuts and seeds.
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