Cognitive Health & Vegan Omega-3: What Research Tells Us

While many plant oils are advertised as excellent Omega-3 sources, the truth is that land plants don't produce EPA or DHA.¹ However, some plant foods can contain good amounts of Omega-3 Alpha-Linolenic Acid (ALA).

The catch is, our bodies struggle to convert ALA into EPA and DHA. On average, you can typically get about 5 mg of DHA out of every 1000 mg of ALA.*¹

To put that in perspective, you'd have to eat a whopping 6,250 mg of ALA daily to meet the minimum requirement of 250 mg of DHA!*

And that's a lot of walnuts (around 70, to be exact)!

If you eat only plants, you may be getting ALA but not enough EPA and DHA.*

Your brain is a fatty organ—it's actually about 60% fat!² The kind of fat you consume plays a big role in brain health. That's why Omega-3 Fatty Acids are so important for supporting cognitive health. But they have to come from your diet.*

One type of Omega-3, DHA, makes up about 25% of the fat in your brain and is essential for its structure and function.*³

→ A 2019 review of 10 studies published in the journal Nutrients found that DHA intake among vegans was negligible unless supplemented.*⁴

Plus, some may struggle with enzyme mutations that can make this conversion process even more complicated, if not impossible.*⁵

So, how can you get enough Omega-3s in your diet if you're vegan or vegetarian or simply don't like the fishy flavor of fish oil supplements?

It's no secret that getting enough DHA may be important for your cognitive health. It's also no secret that fish is one of the best natural sources of DHA. Just 100 g of cooked salmon can provide up to 2201 mg of DHA.*

But what if you're vegan, vegetarian, or simply can't stand the taste of fish? Don't worry, there are other options.

→ In 2018, the Academy of Nutrition and Dietetics published a paper recommending that vegans and vegetarians should include an algae-based DHA supplement to meet their needs.*⁶

This is great news for those who can't consume animal-based products because algae is one of the best plant-based sources of DHA.*

Is algae oil as efficient as fish oil in raising DHA/EPA levels?

→ According to research, yes. A 2017 systematic review concluded that "algae sources of DHA may significantly improve DHA concentrations in vegetarian populations."*⁷

As we can see, algae ticks all the boxes for an ideal source of Omega 3 DHA and EPA.*

→ Similarly, a 2014 study involving 46 vegans with low Omega-3 levels measured their DHA and EPA serum levels before and after taking 245 mg algal-derived EPA and DHA supplementation for four months. The study found that "the vegans responded robustly to a relatively low dose of a vegetarian omega-3 supplement."*⁸

But there's more. The benefits of vegan Omega-3 DHA may also be significant for those with low levels.

After four months of supplementation, there was a 55% increase in Omega-3 levels. This improvement brought 87% of the participants out of the low-level range, making algae DHA an excellent option if your diet has been consistently low in DHA.*⁸

→ A 2013 open-label randomized pilot study found that those who received 600 mg DHA from either Fish Oil or Algal Oil had comparable increases in DHA levels.⁹ What does that mean? DHA from algae may be just as effective as Fish Oil.*

And this makes perfect sense since fish obtain their DHA by consuming algae in the first place.*^10,11

Algal Oil is also comparable to one of the best natural sources of DHA— salmon.*

→ For instance, in another study, participants who consumed either cooked salmon or 600 mg DHA from Algal Oil saw their DHA levels increase by 80% in both groups.*¹²

This means you may expect about the same level of cognitive benefits without compromising your dietary preferences. It's a win-win situation.*

Our Algal Oil may be a premium option for vegans and vegetarians.

At HCF®, we use vegan Omega-3 from microalgae (Schizochytrium sp. strain).

Algal oil is considered the best vegan DHA source available that may provide the same benefits as non-vegan sources, making it an easy and efficient option to meet DHA needs.*

However, while you could try incorporating algae into your diet, nootropics (like HCF® advanced nootropics) may be the most cost-effective, readily available, and reliable source of algae-based Omega-3.*