at a glance
– DHA is the major ingredient in nerve membranes, and is therefore required for maintenance of the brain and eyes.
– Vegans tend to have reduced amounts of DHA as it is only found in animal sources, and algae.
– We can create DHA from ALA, but studies1 show common genetic differences mean some vegans require 18x more ALA in their diets to get enough DHA.
– Studies suggest DHA is involved in skin and hair health.
What is DHA and do vegans get enough
50% of neuronal plasma membrane is composed of DHA; an omega 3 oil normally found in fatty fish. DHA is hence critical in the healthy maintenance of brain and eye tissue.2 Studies also suggest DHA also plays ar role in healthy skin and hair, and may prevent hairloss.
The only omega 3 oil considered ‘essential’ is ALA, (Alpha Lipoic Acid), which, although rare in plant foods, can be integrated into a vegan diet with careful planning. Good sources are walnuts, flax and chia seeds.
Despite playing a key role in brain health, the other omega 3 oils, DHA and EPA, are not currently considered essential, because the body can create them from ALA. However, people vary greatly in their ability to convert ALA into these fats, and conversion can be as low as 2% (DHA) and 5% (EPA).4 This means some vegans with common genetic variations will be at a larger risk from not supplementing DHA than others.
Studies have shown vegans as a whole tend to have very low levels of Omega 3s.5
As we age past our 30s, it is normal for our brains to reduce in size, in old age this shrinkage can result in issues such as memory loss and dementia. DHA, especially when combined with B vitamins (as found in Vegan Powah) can help us maintain our brain mass.6 (CDP Choline is another great way for us to maintain our brain health).
Genes play a large role in our requirements for DHA. Common genetic differences in genes such as FADS2 effect enzymes involved in metabolising ALA into DHA. Our ability to convert ALA into DHA can result in an 18 fold increase in requirements for ALA if we do not consume DHA in our diets or via supplementation. 1
The vast majority of Omega 3 supplements are from fish liver oil, thankfully, recent technological advances have allowed us to extract Omega 3 oils from algal sources. This vegan source of Omega 3 also benefits from not having mercury, which is often found in fish liver oils.
Vegans are often short on DHA, which is key component of making new brain cells! Find out more;
1) https://pubmed.ncbi.nlm.nih.gov/18522621/
2) https://pubmed.ncbi.nlm.nih.gov/18543124/
3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164340/
4) https://pubmed.ncbi.nlm.nih.gov/12936959/
5) https://pubmed.ncbi.nlm.nih.gov/18305382/