Fish oil pills are an excellent source of omega-3 fatty acids, a type of fat that you need as part of a healthy diet. Omega-3 acids are important for brain health and brain development and pregnant mothers use fish oil products to benefit proper fetal growth. Some people, particularly vegetarians and pregnant women, may want to avoid fish oil for risk of mercury and PCB contamination. A number of vegetarian sources of omega-3 acids are now available that can provide some of the beneficial properties of fish oil pills.
Algae-Derived Omega-3s
Many people use fish oil to help maintain their blood pressure and cardiovascular health. A study described by Science Daily suggests that omega-3 acids derived from algae can similarly benefit cardiovascular health and serve as a substitute for fish oil. This makes sense as algae is the main source of omega-3 acids for fish and other marine life. In addition to being 100 percent vegetarian, algae-derived omega-3 supplements are also free of potential marine contaminants such as mercury and PCBs. Fish caught in the wild are sometimes contaminated with small but possibly significant amounts of these toxins which may make their way into fish products such as fish oil. By growing algae in large metal tanks, there is no chance that omega-3 acids from algae have contaminants found in the ocean. Algae-derived omega-3 acids are ideal for pregnant mothers but are also a good source of omega-3 acids for infants. Some infant formulas are supplemented with omega-3 fatty acids derived from algae. A report by National Public Radio describes a study of infants who have been given algae omega-3 supplements. Babies that have been fed algae-derived omega-3 acids tend to perform better on cognitive tests than non-supplemented infants. Whether or not such cognitive effects persist into childhood and adulthood remains to be determined.
Hemp Oil
Oils derived from seeds of the hemp plant are rich in essential fatty acids that serve as precursors for your body's necessary omega-3 acids, according to Foods for Life, a nutritionist resource based in London. While there are a few other vegetarian sources of essential fatty acids such as algae and flaxseed oils, hemp oil is the only natural source of essential fatty acids that contains an ideal three-to-one ratio of omega-6 to omega-3 fatty acids. This ratio is critical for the optimal absorption and action of omega-3 acids in the body. Flaxseed oil also contains omega-3 and omega-6 fatty acids, but in a ratio that some controversially believe can increase inflammation and reduce cardiovascular health. Some people may be hesitant to use hemp oil supplements for fear of contamination with THC or other compounds that might cause a positive marijuana drug test. This scenario is very unlikely, however, as only the budding flowers of the hemp plant contain THC that is completely absent from the plant's seeds which are extensively purified before the oil making process.
Flaxseed Oil
Flaxseed oil is often used as substitute for fish oil supplements as flax oil contains high levels of the essential fatty acid alpha-linolenic acid. Your body can convert ALA into omega-3 fatty acids, making flaxseed oil a possible source of omega-3 fatty acids. Clinical studies described by MayoClinic.com, however, report that flaxseed oil may not be as effective in promoting cardiovascular health as other omega-3 sources such as fish oil and algae-derived omega-3 acids. Some reports also indicate that flaxseed oil may contain high levels of plant estrogens. The University of California Berkeley Wellness Guide to Dietary Supplements explains that these plant hormones may have harmful effects on your body and may promote the growth of hormone-sensitive tumors of the breast or prostate. If your doctor has recommended that you take fish oil pills, you should discuss a substitution for flaxseed oil or other omega-3 products before making changes to your physician's instructions and advice.
References
- Science Daily: New Sustainable Plant Source of Omega-3
- National Public Radio: Getting Brain Food Straight from the Source
- Foods For Life: Plant Based Sources of Vegan & Vegetarian Docosahexaenoic Acid - DHA And Eicosapentaenoic Acid EPA & Essential Fats
- University of California Berkeley Wellness Guide To Dietary Supplements: Flaxseed and Flaxseed Oil
- MayoClinic.com: Flaxseed and Flaxseed Oil
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