Conversion of ALA to EPA and DHA - Can You Rely on Getting EPA and DHA From ALA Omega 3's?

Can you actually count on the conversion of ALA to EPA and DHA when it comes to getting your daily omega-3 fatty acid intake? This article discusses the conversion efficiency of this process and whether or not you can maintain adequate levels of DHA and EPA by consuming mostly plant-based ALA omega-3 fatty acids.

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For those that are completely lost already, here's a quick overview of what we're talking about here....

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There are three major types of omega-3 fatty acids: EPA, DHA, and ALA. DHA and EPA are the most beneficial types for human health. They are used to maintain brain function, neurological function, and heart health, among other things. The primary source of these omega-3s is cold, deep water fish.

ALA is mostly found in plant-based foods like fresh fruits and veggies, nuts, garlic, and olive oil. It's not really used by the human body too much, except for when it's converted into DHA or EPA when needed.

However, the conversion of ALA to EPA and DHA is very inefficient. Studies have suggested that the overall conversion rate is between 0-9%.

So if the conversion of ALA to EPA and DHA is so inefficient, are you able to get enough DHA and EPA omega-3 each day by eating foods rich in ALA omega-3?

You can't really rely on getting enough DHA and EPA just by eating ALA-rich foods. But of course, this doesn't mean you shouldn't eat them. There are lots of health benefits that come with eating these types of food.

Here's what I do recommend though...

Start taking a quality fish oil supplement daily. Make sure they contain at least 250 mgs of DHA and 100 mgs of EPA in each capsule. This way, you only have to take 2 capsules a day to reach the recommended 650 mg/day recommended dosage.

Then, since you only have to take 2 grams of fish oil each day, you are still able to eat some plant-based foods along with it. But try not to consume more that 4 total grams of omega-3 fatty acids each day.

Conversion of ALA to EPA and DHA - Can You Rely on Getting EPA and DHA From ALA Omega 3's?

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