Vegan diet: seaweed helps against Omega 3 deficiency

In vegans, the level of EPA (eicosapentaenoic acid) and DHA (docosahexanoic acid), quantified by the Omega 3 Index, is quite low, although similar to that of omnivorous subjects. The deficiency of these fatty acids in those on a diet devoid of animal foods can be compensated for by taking supplements derived from algae.

This is according to scientists from the University of San Diego and the University of North Carolina (USA), who in a study, published in the journal Clinical Nutrition, investigated the effectiveness of EPA and DHA supplements in vegans.

Diets beneficial for the heart

As reported in recent studies, people who follow a vegan or vegetarian diet have a very low risk of being affected by heart disease, even if the 'intake of EPA and DHA is small. The cardiac benefits of these diets could be due to low intake of saturated fat and high consumption of fiber, phytochemical compounds, and fatty acids such as Omega-3 ALA (alpha-linoleic acid). The omega-3 index is a measure of the level of EPA and DHA, and provides insight into the intake of the two molecules. It is given by the percentage of EPA and DHA in the total fatty acids in red blood cell membranes. Since 2004, this factor has been a measure of the risk of death from coronary heart disease. A value below 4 percent indicates a high likelihood of cardiovascular disease, while people with an Omega-3 Index above 8 percent are at low risk.

Vegans respond effectively to Omega-3 treatment

During the study, the researchers measured the Omega-3 Index in a group of vegans, and in a group of omnivorous subjects who belonged to the military and therefore had received military rations. The mean value of the Index was found to be 3.7 percent for the first group and 3.5 percent for the soldiers. The variety of results was greater in the vegan subjects, with two of them having an Index of 8%. Values were generally higher in women than in men. In the second phase of the study, 46 of the 165 subjects on a vegan diet received a daily algal supplement containing 243 mg of EPA and DHA. After 4 months of treatment, the Omega-3 Index had increased from an average value of 3.1 percent to 4.8 percent.

Algae-based supplements to increase omega-3 index

Based on the results, the researchers concluded that most of those on a diet devoid of animal products have very low levels of EPA and DHA (but no lower than omnivores). Although the effects in them of this deficiency are unclear, the use of Omega-3 supplements derived from algae is recommended in order to mitigate any negative consequences. In fact, according to the data obtained, in vegans the response to algal supplements found to be very positive, although related to age and sex. 

Source: Barbara Sarter, Kristine S. Kelsey,Todd A. Schwartz William S. Harris "Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement." Clin Nutr. 2014 Mar 14. pii: S0261-5614(14)00076-4. doi: 10.1016/j.clnu.2014.03.003.