Comments on: Omega-3 In A Vegan Diet? No Problem. http://www.vegansoapbox.com/omega-3-in-a-vegan-diet-no-problem/ vegan theory, vegan activism, vegan video, vegan food and vegan resources for vegans, vegetarians, animal rights activists, animal liberationists, and abolitionists Sat, 11 Feb 2012 00:55:32 +0000 hourly 1 http://wordpress.org/?v=3.1.3 By: Cas http://www.vegansoapbox.com/omega-3-in-a-vegan-diet-no-problem/comment-page-1/#comment-12085 Cas Mon, 08 Nov 2010 00:26:09 +0000 http://www.vegansoapbox.com/?p=2108#comment-12085 According to the Omnivore's Dilemma it has been observed that the important thing to consider is the ratio of Omega-6 to Omega-3. Keeping that ratio as close to 1-1 as possible is healthiest. A typical vegetarian diet puts this ratio at 2:1. A typical red-meat eater's diet can be closer to 12:1. Therefore, it is recommended to keep Omega-6 as low as possible, as well as increasing Omega-3 (obviously being careful not to go too far in the other direction)! According to the Omnivore’s Dilemma it has been observed that the important thing to consider is the ratio of Omega-6 to Omega-3. Keeping that ratio as close to 1-1 as possible is healthiest.
A typical vegetarian diet puts this ratio at 2:1. A typical red-meat eater’s diet can be closer to 12:1.
Therefore, it is recommended to keep Omega-6 as low as possible, as well as increasing Omega-3 (obviously being careful not to go too far in the other direction)!

]]> By: Caitlin http://www.vegansoapbox.com/omega-3-in-a-vegan-diet-no-problem/comment-page-1/#comment-9913 Caitlin Mon, 21 Jun 2010 21:07:57 +0000 http://www.vegansoapbox.com/?p=2108#comment-9913 From personal experience with severe eye issues related to nutrient deficiency in Omega-3's - I cannot urge readers enough to take DHA supplements. I was diagnosed with "Thygeson's Keratitis" two years or so ago - after what started as a small pain in my left eye turned ugly, fast. Now my vision in my left is permanently worse than my right. If I stop taking the supplements, within a few days I will begin to feel pain in a localized spot on my left eye. This pain will get progressively worse and my vision will temporarily become even worse in that eye. Within 4 - 6 hours of taking the supplements again I feel the pain subside. Essentially, I've repeated this 'experiment' at least 5 - 6 times with the same result. I can say, with confidence, that an omega-3 deficiency is the root cause of my deteriorated eye health. Overall I am a very healthy vegan - with this one exception. Pay attention to your omega intake! From personal experience with severe eye issues related to nutrient deficiency in Omega-3′s – I cannot urge readers enough to take DHA supplements. I was diagnosed with “Thygeson’s Keratitis” two years or so ago – after what started as a small pain in my left eye turned ugly, fast. Now my vision in my left is permanently worse than my right. If I stop taking the supplements, within a few days I will begin to feel pain in a localized spot on my left eye. This pain will get progressively worse and my vision will temporarily become even worse in that eye. Within 4 – 6 hours of taking the supplements again I feel the pain subside. Essentially, I’ve repeated this ‘experiment’ at least 5 – 6 times with the same result. I can say, with confidence, that an omega-3 deficiency is the root cause of my deteriorated eye health. Overall I am a very healthy vegan – with this one exception.

Pay attention to your omega intake!

]]> By: Eccentric Vegan http://www.vegansoapbox.com/omega-3-in-a-vegan-diet-no-problem/comment-page-1/#comment-3368 Eccentric Vegan Sun, 11 Jan 2009 17:06:47 +0000 http://www.vegansoapbox.com/?p=2108#comment-3368 The entire factsheet at Vegan Health is really quite interesting: http://www.veganhealth.org/articles/omega3 Specifically, the benefits of omega 3s for vegans (who already have a lower incidence of heart disease) are tenuous. Additionally, the factsheet states: <blockquote>If it wasn't for the (small chance) for potential eye problems, I would suggest either adding 3 g of ALA per day, or taking DHA supplements. But because of the eye issues, that much ALA is not worth the risk when DHA supplements are available. But I would still recommend adding about .5 g of ALA per day for its own benefits on heart disease and to help increase EPA levels. If using such small amounts of uncooked, plant sources of ALA, the risk to the eyes should be very minimal. It is not clear what amount of DHA is best to supplement. 500 mg might be ideal, but that is an expensive amount and in the face of no compelling evidence that vegans are being harmed by lower blood levels of DHA, it seems unnecessary. Based on the amounts of vegan DHA that are available, I would recommend 200 to 300 mg per day.</blockquote> Ultimately, omega 3s are, in my opinion, a sort of fad nutrient. We know very little about them and the data keeps changing. What we do know, for certain, is that vegans and vegetarians have lower incidence of heart disease. So, if your omega 3 concern is regarding heart health, it's better to just stick to veganism than worry too much about omega 3s. The entire factsheet at Vegan Health is really quite interesting: http://www.veganhealth.org/articles/omega3
Specifically, the benefits of omega 3s for vegans (who already have a lower incidence of heart disease) are tenuous. Additionally, the factsheet states:

If it wasn’t for the (small chance) for potential eye problems, I would suggest either adding 3 g of ALA per day, or taking DHA supplements. But because of the eye issues, that much ALA is not worth the risk when DHA supplements are available. But I would still recommend adding about .5 g of ALA per day for its own benefits on heart disease and to help increase EPA levels. If using such small amounts of uncooked, plant sources of ALA, the risk to the eyes should be very minimal.

It is not clear what amount of DHA is best to supplement. 500 mg might be ideal, but that is an expensive amount and in the face of no compelling evidence that vegans are being harmed by lower blood levels of DHA, it seems unnecessary. Based on the amounts of vegan DHA that are available, I would recommend 200 to 300 mg per day.

Ultimately, omega 3s are, in my opinion, a sort of fad nutrient. We know very little about them and the data keeps changing. What we do know, for certain, is that vegans and vegetarians have lower incidence of heart disease. So, if your omega 3 concern is regarding heart health, it’s better to just stick to veganism than worry too much about omega 3s.

]]> By: Evelyn Tribole, MS, RD http://www.vegansoapbox.com/omega-3-in-a-vegan-diet-no-problem/comment-page-1/#comment-3350 Evelyn Tribole, MS, RD Sat, 10 Jan 2009 21:46:23 +0000 http://www.vegansoapbox.com/?p=2108#comment-3350 You are absolutely correct about the need to reduce omega-6 fats, which is especially important if you are vegan. But vegans/adults need more omega-3 fats (about twice the amount you suggested): 1. Experts recommends a level of 650 milligrams of EPA + DHA (combined). Simopoulos AP ,et al.Workshop on the Essentiality of and Recommended Dietary Intakes for Omega-6 and Omega-3 Fatty Acids.J Am Coll Nutr 199918: 487-489. [free full text:http://www.jacn.org/cgi/content/full/18/5/487] 2. ALA, the plant form omega-3 is very poorly converted to EPA and DHA. For example, if you ate 1000 milligrams of ALA, it would only make 27 milligrams of EPA and nil DHA! Solutions to consider: -Include hemp foods, which contain an omega-3 fat, called stearidonic acid, which does convert to EPA much easier than ALA. -Vegan DHA supplements--there are many brands available. Be sure to check the what the capsule itself is comprised of--some are not vegan, even though the actual DHA is vegan. Evelyn Tribole, MS, RD Author: Ultimate Omega-3 Diet You are absolutely correct about the need to reduce omega-6 fats, which is especially important if you are vegan. But vegans/adults need more omega-3 fats (about twice the amount you suggested):

1. Experts recommends a level of 650 milligrams of EPA + DHA (combined).
Simopoulos AP ,et al.Workshop on the Essentiality of and Recommended Dietary Intakes for Omega-6 and Omega-3 Fatty Acids.J Am Coll Nutr 199918: 487-489. [free full text:http://www.jacn.org/cgi/content/full/18/5/487

2. ALA, the plant form omega-3 is very poorly converted to EPA and DHA. For example, if you ate 1000 milligrams of ALA, it would only make 27 milligrams of EPA and nil DHA!

Solutions to consider:
-Include hemp foods, which contain an omega-3 fat, called stearidonic acid, which does convert to EPA much easier than ALA.

-Vegan DHA supplements–there are many brands available. Be sure to check the what the capsule itself is comprised of–some are not vegan, even though the actual DHA is vegan.

Evelyn Tribole, MS, RD
Author: Ultimate Omega-3 Diet

]]> By: Warrior Two http://www.vegansoapbox.com/omega-3-in-a-vegan-diet-no-problem/comment-page-1/#comment-3349 Warrior Two Sat, 10 Jan 2009 21:33:16 +0000 http://www.vegansoapbox.com/?p=2108#comment-3349 VEGA by Sequel Naturals has a daily supply. That stuff changed my life. <abbr><em>~ Recent blog post: <a href="http://veganwarriortwo.blogspot.com/2009/01/clumsy-cookin.html" rel="nofollow">Clumsy Cookin'</a> ~</abbr></em> VEGA by Sequel Naturals has a daily supply. That stuff changed my life.

~ Recent blog post: Clumsy Cookin’ ~

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