The recommendation to get more plant based omega 3 precursor ALA was based on the belief that ALA is converted by the body to DHA and EPA, the two primary omega-3’s. It’s these omega-3’s that are believed to be associated with the many health benefits of omega-3’s including protection against heart disease and decreased inflammation

According to a new study, the plant based omega 3 precursor ALA may not be converted to EPA and DHA, at least not in quantities that offer any real health benefits. This flies in the face of previous beliefs that plant based omega 3 precursors could provide some of the same benefits as the omega-3’s found in fatty fish. Although plant sources of ALA such as flaxseed and walnuts may still offer some health benefits, it may not offer give the same degree of protection against disease as fish based omega-3’s.

If the plant based omega 3 precursor ALA found in flaxseed and walnuts can’t be efficiently converted by the body into DHA and EPA, what options do vegetarians have for getting omega-3’s in their diet? Fortunately, there is another way to get these healthy fats without the need to eat fish. The omega-3’s DHA and EPA are produced by ocean dwelling sea algae, making them a natural source of omega-3’s.  In fact, this is where fatty fish get their omega-3’s – from eating microalgae growing in the ocean. There are now vegan omega-3 supplements available from some health food stores and online that are made from microalgae and contain DHA and EPA in a form the body can use.

Getting omega-3’s in the diet should be a priority for everyone, but is particularly important for women who are pregnant. Low levels of omega-3’s have been associated with premature, low-birth weight babies; and omega-3’s are important for development of a growing fetus’s brain and nervous system. Some studies have shown that mothers who supplement with omega-3’s give birth to more intelligent babies.

The bottom line? Omega-3’s offer significant benefits and are an important component of a healthy diet. The best source of omega-3’s is fish and fish oil supplements. The plant based omega 3 precursor ALA found in flax and walnuts doesn’t appear to offer the same health benefits as the DHA and EPA found in fatty fish. The best option for people who can’t tolerate fish are microalgae supplements found in health food stores and online.  They are a way to get omega-3’s in a plant based form that the body can really use.

Fish Oil or Flaxseed: What’s the Difference?

Fish oil supplements purchased from health food stores generally contain two omega-3 fatty acids – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Ground flaxseed and walnuts are a source of another acid called alpha-linolenic acid (ALA) which is converted by the body to EPA and DHA. Unfortunately, this conversion of ALA to EPA and DHA may not be as efficient as it should be, meaning you need to eat more ground flaxseed to get the same benefits as taking fish oil capsules. It’s unclear exactly how much of the ALA from flaxseed is actually being converted to omega-3.

Fish Oil or Flaxseed: What About Fish Oil Contaminants?

Some people choose flaxseed over fish oil because of concerns about contaminants such as mercury in fish oil capsules. This may be unfounded. Most studies that have analyzed the purity of fish oil supplements have found them to be free of toxins, at least when purchased from a reputable company. This is because most purification of the high quality brands of fish oil is carried out by molecular distillation, a process which removes mercury and other toxins. Buying a high-quality fish oil supplement from a company that uses molecular distillation is the safest way to get the benefits of fish oils without the mercury and other toxins.

Fish Oil or Flaxseed: Flaxseed Advantages

One advantage to using ground flaxseed is that it may have additional health benefits because of its lignan content. Some studies suggest that these lignans help to protect against hormonally mediated cancers such as breast and prostate, although the verdict is still out. Lignans seem to have weak estrogen-like activity and may block estrogen receptors that stimulate tumor growth. Many vegetarians choose ground flaxseed as their source of omega-3’s since it’s free of animal products and some people just like the crunchy taste of ground flaxseed when its added to cereals.

Fish Oil or Flaxseed: The Bottom Line?

To get the benefits of omega-3’s, fish oil is probably a better choice unless you’re a vegetarian. Ground flaxseed does have health benefits, but it’s unclear how much of its ALA is actually converted to omega-3’s. Before starting either one of these supplements, talk to your doctor since fish oil can interact with some medications, particularly blood thinners.

Omega-3’s to Prevent Obesity in Humans: A Study

In this study, published in the British Journal of Nutrition, researchers looked at the omega-3 consumption of 124 healthy participants of varying weights. Blood samples were taken to document blood levels of omega-3’s in all of participating individuals. The results were intriguing. The researchers found that levels of omega-3’s in the bloodstream correlated with participant’s body mass index, as well as with their waist and hip size. Participants with the highest blood levels of omega-3’s were found to have smaller waist and hip sizes, as well as a lower BMI.

Larger trials are needed to confirm these results, but if further studies support this research, the addition of fatty fish and other sources of omega-3’s to the diet could be a novel way to prevent obesity in peole who are fighting a difficult battle with weight control. Although adding more omega-3’s to the diet through food or supplementation is unlikely to replace exercise and healthy eating, it could be one more weapon in an overweight person’s weight loss arsenal.

How They Could Help

How might omega-3’s help to prevent obesity? Researchers have a variety of theories. Animal studies have shown that omega-3’s may subtly boost metabolism along with the rate at which fat is burned. It’s also theorized that omega-3’s could influence hormones involved in satiety and appetite control. Another possibility? Foods containing omega-3’s including fatty fish such as salmon tend to be filling and may reduce overall calorie consumption.

A study conducted by Australian researchers in 2007 showed that fish oil supplements combined with exercise reduced body fat by up to 1.5 kg. Other animal studies have also confirmed that omega-3’s could help to prevent obesity.

It may be premature to jump on the bandwagon and use omega-3’s specifically for weight loss; but omega-3’s offer so many additional health benefits that adding more to the diet is a positive for most people. This can be done naturally by eating fatty fish such as salmon, sardines, and mackerel, or by eating flaxseed and walnuts, both good vegetarian sources of omega-3’s. More foods such as eggs and orange juice are being fortified with omega-3’s although the amounts may not be high enough to have a significant impact on health or weight. There’s also the option of taking omega-3’s in supplement form.  Before taking supplements, consult a doctor since omega-3’s can be dangerous for people taking blood thinners.

Omega-3’s to Prevent Obesity

Omega-3’s have a variety of health benefits and may even be beneficial for losing weight, although nothing is likely to replace healthy eating and a good exercise plan.