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Vegan sources of DHA, such as algae-based supplements, are becoming more available, but EPA is harder to find. While ALA can be converted to EPA, large amounts may need to be consumed. Vegan DHA and EPA supplements together are rare, but the field is evolving.
Both DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are omega-3 fatty acids that are recommended for increased health, but have been available primarily in fish oil preparations. These are great for omnivores, but the vegan, who does not consume animal products, cannot take DHA or EPA this way. There are vegan sources of DHA, which are becoming more and more available. These can also be considered partial sources of EPA because the body converts about 10% of the DHA it receives into EPA.
When looking for vegan DHA, the supplement specialists evaluated how the fish ended up with such high levels of this fatty acid. It turns out that the fish diet in certain types of algae is what provides some fish with high levels of DHA. To create a vegan DHA product, several supplement manufacturers went directly to the source, using algae to create nutritionally adequate supplements that offer the same benefits as the DHA found in fish oil or consumed in oily fish.
To make true vegan DHA supplements, all ingredients must meet vegan standards. This means making sure that the inactive components of the supplement are not derived from animal sources. Sometimes the capsules are made from products such as gelatin, which may be made from animal bone or marrow. The careful combination of all vegan ingredients has produced a growing variety of DHA supplements. Some of these have additional benefits such as being enteric coated, which can prevent an upset stomach or burping up strong-tasting algae.
While vegan DHA supplements are comparable to the omega-3 fatty acid available in various fish oils, most do not provide EPA in the same amounts. A very small number of EPA vegan products are available and these may not be as good as fish sources. Many EPA supplements are actually a different fatty acid, called alpha-linolenic acid (ALA).
The body will convert some ALA to EPA, but not in equal amounts, just as vegan DHA only converts 10% of itself to EPA. To get adequate EPA of ALA, massive amounts may need to be ingested. Although ALA comes in many vegan-friendly forms, such as flaxseeds, walnuts, and canola oil, it can still take a considerable amount of consumption to get EPA levels comparable to fish oil supplements.
Vegan DHA and EPA supplements together are hard to find these days, although there may be some. This is an evolving field, and there continue to be rapid developments in this area. A non-fish source of fatty acids doesn’t just appeal to vegans. Many people don’t care about fish oil because they don’t like fish and don’t enjoy the fishy-tasting burps that can accompany supplement use. Others are more interested in supplements that contain these two fatty acids, which are derived from more sustainable plant sources.
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