This is why I recommend 250mg a day of a pollutant-free source of long-chain omega-3 fatty acids.
New subscribers to our e-newsletter always receive a free gift. Get yours here: https://nutritionfacts.org/subscribe/
Why not just eat fish or take fish oil? See:
• PCBs in Children’s Fish Oil Supplements (http://nutritionfacts.org/video/pcbs-in-childrens-fish-oil-supplements/)
• Dioxins in U.S. Farm-Raised Catfish (http://nutritionfacts.org/video/dioxins-in-u-s-farm-raised-catfish/)
• Omega 3s, Prostate Cancer, and Atrial Fibrillation (http://nutritionfacts.org/video/omega-3s-prostate-cancer-and-atrial-fibrillation/)<
• Fish and Diabetes (http://nutritionfacts.org/video/fish-and-diabetes/)
• ALS (Lou Gehrig’s Disease): Fishing for Answers (http://nutritionfacts.org/video/als-lou-gehrigs-disease-fishing-for-answers/)
• How Long to Detox From Fish Before Pregnancy? (http://nutritionfacts.org/video/how-long-to-detox-from-fish-before-pregnancy/)
• Is Fish “Brain Food” for Older Adults (http://nutritionfacts.org/video/is-fish-brain-food-for-older-adults)
How else can we protect our brains? See, for example:
• Preventing Brain Loss with B Vitamins?(http://nutritionfacts.org/video/preventing-brain-loss-with-b-vitamins/)
• The Alzheimer’s Gene: Controlling ApoE (http://nutritionfacts.org/video/the-alzheimers-gene-controlling-apoe/)
• Cholesterol and Alzheimer’s Disease (http://nutritionfacts.org/video/cholesterol-and-alzheimers-disease/)
• Reducing Glycotoxin Intake to Prevent Alzheimer’s (http://nutritionfacts.org/video/reducing-glycotoxin-intake-to-prevent-alzheimers/)
This concludes my 2016 update of the latest science omega-3’s—I hope it was useful!
Have a question about this video? Leave it in the comment section at http://nutritionfacts.org/video/should-vegans-take-dha-to-preserve-brain-function and someone on the NutritionFacts.org team will try to answer it.
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-Michael Greger, MD FACLM
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There needs to be a method of planning to ensure people consume what's needed. Counting macro nutrients won't do it. And that's hard enough to do. Everyone should eat 250 mg of pollutant free long chain omegas to protect brain function. That's pretty important. Along with everything else he says. If we don't have a structure that supports implementation (similar to counting macros) no one will do it and then what good is all this doing?
"until….now"
"double-blind, randomized, interventional study"
Flax seeds/walnuts good enough?
Is it enough to eat wakame and nori on a regular basis? In your book you recommend algea omega 3 supplement. You only mention eating algae regarding iodine intake.
algae after Fukushima?
Controls 3.5% were US soldiers in Iraq??? That's not a good gender and age match …just sayin. Have you seen what soldiers get fed ?
Eating only plants is just crazy. The facts vegans need to supplement is your sign.
"ARE THERE ANY SIDE EFFECTS TO TAKING FISH OIL?
Generally, none, although we suggest that you consult with your physician before taking our fish oils if you are allergic to iodine."
Obviously, at least Nordic Naturals contains iodine, even after extensive purification and molecular distillation. What if the effect is actually from the iodine, not the fish oil? After all, iodine is definitely associated with intelligence and brain function. The absolute #1 factor in low IQ is lack of sufficient iodine in prenatal diet. AND high IQ is associated with high prenatal iodine diet as in Japanese.
I regularly eat flax seeds and walnuts. What do you recommend for a vegan source of DHAs?
It's not in the daily dozen app! Why?
so now ill need to spend 20 bucks every month to not become a tard?
Its a good idea to take a vegan omega 3 supplement, when I went vegan at first I felt great, and I was taking 4 tablespoons of ground flax every day for my omega 3, but several months down the road I had severe stress and depression, so I bought vegan omega 3, and as soon as I took the dose within hours my stress and depression went away, and I was feeling mentally great, some people just cant convert ALA to DHA., even young people like me, at 22.
Untiiiillll. Now.
It seems unreasonable that vegans who consume plenty of ALA should supplement with EPA. It would be nice to know how much DHA is beneficial provided sufficient ALA and EPA.
In the final study highlighted in the video, participants went from below 3 to 4.8 within four months. One might expect levels to continue going up. What is a reasonable dose to maintenance 4.4? What units?
The problem is, if you take DHA your body may stop making it.
Ground flax seeds everywheeeeere !!
¿No sería más fácil tomar más de una cucharada de semillas de lino al día?
Interesting, another Nutrient Vegans need to supplement. Add it to the list containing: Vitamin K2, Vitamin B12.
Any more we need to know about?
I take 3 grams of algal oil derived dha/epa per day. Mine must be through the roof
http://www.adaptt.org/veganism/fish-and-omega-fatty-acids.html
I wonder ,can psylocyn microdosing increase our brain volume at older age?
Thank you..
I recently watched all the Omega 3 series on NutrionFacts. This one gives you the only reason to supplement Long chain Omega 3. But IMO, unless you are strict Vegan for ethical reason, you can just get your Long Chain Omega 3 from one single fish oil capsule/day to save a lot of money. Yes there are some trace PCBs, but it's an infinitesimal amount compared to what you would get eating a serving of fish, or any animal product. If you eat a plant based diet and take 1 fish oil capsule, your PCB exposure will be MUCH lower than the general population. Dr Greger, is too alarmist about PCB content of a single capsule without backing it with any kind of scientific info, like he does for mercury in Tuna.
I'll never eat Tuna again, but to switch from fish oil to ultra expensive algae sourced, I need to see some science, not alarmist rhetoric.
Mate, I have to say, that was the best video I think I've watched all year. Absolutely bang on, in terms of coherence, references, and just all in all enjoyable to watch. Thank you so much for your efforts and enlightening me on the topic, now I'm off to buy some algae based omega 3s!
"THE PROBLEM", my dear doctor is that, Brain volume does not correlate to intelligence or awareness.
His answer is YES.I have been taking a plant-based omega DHA/EPA from JUICE PLUS+ which is great for brain function as well as anti-inflammatory. The algae is grow in a protected farm in Hawaii.
In the video, you say 250+mg of EPA/DHA, but what are the ratios to look for? There are many different ratios of EPA/DHA in the brands I'm looking at, so blanketing both supplements together in a recommendation is really throwing me off! Confusion aside, your videos are great! Keep up the good work.
what about coconut oil
There is a home test kit available on amazon.com to find if your level of Omega-3 is above the 4.4 mark mentioned in this video. So, instead of buying expensive algae oil supplements, I bought the test first to see if I need the supplements- I take two tablespoons of ground flax seed most days. I scored 4.9 and my lady friend got 5.1. No need for either of us to supplement. But not everyone who eats flax regularly should assume that they're okay. Could be that some people don't convert ALA to DHA very well. In fact, I plan on retesting every 10 years or so to see if my ability diminishes with age.
Keyword 'may' that's how all scientists cover their asses.
May do this, may do that, may help, may screw you.
THIS IS WHAT WAS WRONG WITH ME. I’ve had so many problems after I went plant based: I had dandruff all my life even before I was vegan: I’ve always felt likenshit. My hair was horrible. Blood pressure was high and i ate flax seeds everyday! I took an algae supplement and I felt better in like less than twenty minutes
nutritional yeast??
How can you reduce the smell and taste of EPA/DHA drops? Any suggestions? I cannot stand the smell!
We get a high whenever he says… Until… Now!
anyone can recommend a brand of toxic free algae oil?
there is theory that when you consume DHA that supresses the enzime that converts ALA to DHA and EPA
https://cleanmachineonline.com/…/ahiflower-oil-how-it...
what is your opinion about that?
Thank you very much for ending this debate! I'm young but my parents are 50 and eat plant based so I'll definitely get supplements for them!
LOCK HIM UP !!! dtrump
Why is Dha not listed in the daily dozen app? Seems like an oversight to not include it
does that mean we are naturally meant to eat fish?
The trial had a much higher dose, over 2 grams combined EPA+DHA. The lower dose you recommend is not backed up by the trial.
I'm lost. Meat seems to cause cancer, heart disease etc. Vegan diet is unsustainable without supplementing B12, zinc, iodine, vitamin D2…..
What am I supposed to eat? Seems like whatever I do will cause some problem.
vegans dont have brains to begin with
Should Vegans
Take DHAStop Being Vegan?Yes.
Has there been any new information or studies on this question in the two years since Dr. G. posted this video?
Udos oil
For those of us that can't afford such a supplement (which would include my husband and I, as my husband is on disability), just eat freshly ground flax seeds. Your body can convert ALA to DHA and EPA, so if you eat enough, you can get enough of all three (whereas sea vegetables cannot supply you with ALA at all). If you're worried that your ability to convert ALA is impaired for some reason, just be generous with the flax seeds. My husband and I take 3-3.5 tablespoons a day. Some recommend as much as 4-5 tablespoons. Since the research shown in this video demonstrates no negative effects from going over the 4.4 threshold, might as well eat as many as you can afford. Even the amount we eat is far less expensive than algae oil, and provides other nutrients besides. 🙂
Nowhere does he mention oil – He just recommends a 250 mg DHA and EPA supplement, is there an oil free version of this?
Ive been taking vegan algae based oil gelcaps. They are horrible. They stink. They taste aweful and the fish burbs n quesy stomach is exactly like horrible ol fish oil.
The control for the study talking about the EPA and DHA of, in your words, the average American diet vs that of a vegan is actually US soldiers deployed in Iraq. I suspect that their diet is actually quite different (for better or worse) than the average American.
so even if i did eat meat i need to take this cuz i really don't like fish O.o
Personally I have just kept up with taking krill oil while vegan. I guess call me plant based or whatever. Astaxanthin has a lot of benefits and it’s a good source of phosphatidyl choline and DHA. Not sure how many vegans would put krill in the sentient cognizant animal category.
Even your vegan master guru says you must take dha epa supplements and some of you guys keep saying noooooo you're fine b eating flaxseeds. What a bunch of brainwashed fools you vegans are. Ridiculous!
Frankly, there are a lot of places where Dr. Greger weighs in on O3s and here he says he recommends them, but in other places he says they are worthless. The sad fact is, as he notes here and as is noted all over the place about B12, you can recommend all you want, if a diet is producing 70+% or more people with shrunken brains, it's got some obvious real world downsides that should be addressed since the recommendations are not working.
I haven’t watched the video yet, but was anyone else creeped out by the pic in the front? Reminded me of Momo.
Does algae-derived omega 3 contain the neurotoxin BMAA (found in blue-green algae and linked to ALS, Alzheimer's)?
yes yes more supplements, more $$$$$ you need vegans
Sardines on Sunday for me. 1190mg of 3, for 4 oz. Being tiny fish, wild sardines have not been around long enough to become toxic. plus flax meal daily.
Idk… I avoid the supplement aisle because it's an unregulated money pit. But I'll try to remember this one if I become pregnant and/or old.
Ask dr mcgregor about brain health….look what veganism has done to him….
how does it fit into the "no oil"-strategy? All supplements, i found so far, are oil-based. are there alternatives?
Watch out there are researches that showed omega 3 supplement has no benefit or worse can cause prostate cancer. Can Dr Gregor willing to discuss about it? I bet NOT. Please read yourself other many available studies before ordering omega 3 supplement.
Uh oh, VegSource has called bullshit on DHA supplements! grabs popcorn
So where do you find pollutant-free source of long-chain omega-3 fatty acids? Until an independent lab certifies it is, its probably not, in my book.
I switched to a plant base diet and about 6 mo. later my blood test indicated an Omega 3 index of 2.1%. I have included pacific sourced salmon or sardines once a week.
250gm yeast or algae derived, does that yeast mean nutritional yeast?
Check out this Interview with Dr. Greger on his DHA recommendation RE: the Jeff Nelson/Dr. Klaper videos
https://youtu.be/neYpaLlou4Y
The research and the feedback were interesting to see. Thanks Dr. Greger, feel free to comment or have your team take a look!
What is all these numbers and letters in food
If it's not a whole food, then you don't need it. PERIOD… Dr. Gregor has ties to Joel Furman who also advocates for dha supplements and also has his own dha supplement for sale. 🤔 Joel Furman is a listed sponsor of nutrition facts.org. The vegsource YouTube channel brakes all this down in one of his videos.
Does eating walnuts at breakfast maximize ALA to EPA/DHA conversion?
You added "omega 3s" to the daily dozen app just a few weeks ago . Now you removed it. Why? Should we stop supplementing with algea-based DHA and EPA?
Can you please also tell where I can get algae derived EPA? Every such product seems to only contain DHA!
Vegan omega-3 costs me 15 euros per month. Fish omega-3 supplements, cost me 3 euro per month. Since a vegan diet removes heavy metals, I think we are ok taking fish omega-3 supplements.
Does the increased risk of prostate cancer from the consumption of marine DHA supplements identified in a medical study extend to the consumption of algae based DHA supplements?
@5:23 Yes.
This and the fact that B12 needs to be supplemented in vegan diets clearly shows that humans are not natural herbivores!
Opinions on this product?
https://www.amazon.com/gp/product/B07VTGWLTR/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1
Big brain or not. It is what is in it that matters. I bet there are people with a big brain, but with nothing in it.
What is the 250mg ratio? EPA:DHA
I take Vegan Vitality DHA Algae oil, works for me, would recommend it
https://vegan-vitality.co.uk/
do vegans have a brain ? lol
Is there any study on omega 3 and tolerance to cold temperatures? Coming from a personal experience, it helped a lot!
According to Brenda Davis, Japanese and other Pacific Islanders cannot produce enough enzymes to convert ALA omega-3 fatty acids to EPA/DHA fatty acid. Maybe, evolution of certain races and their relationship to their environment has to be factored in. I will continue to consume salmon and sardines to get my EPA/DHA as algae supplements are too expensive for the average person especially in food deserts where algae supplements are non-existent.
How can you be sure that algae supplements are safer or healthier than eating low-mercury fish like sardines twice a week? There is no long-term research on algae supplements, and food is always preferable over supplements as Dr. Gregor preaches.
Being a vegan is so stressful
OR…eat fish. Then maybe unnecessary to take B12 or algae oil. A more natural diet?
I'mma just keep eating my 3 cans of non-smoked canned herring a week.
Well here where i live there's no algae omega's and i'm poor to Buy it from other country lol
What is the best supplement to get epa and dha?
So should we take 250 mg / day of EPA and 250 mg / day of DHA, or is he saying take 125 mg / day of each?
For a contrarian perspective:
https://fanaticcook.com/2016/08/27/yeast-or-algae-derived-long-chain-omega-3s-2/
"… you could have higher levels of omega-3s in your blood, especially the longer chain EPA and DHA, not by eating them but by reducing your total fat intake. … I don’t think an omega-3 supplement is necessary, nor safe …"
Do vegans require a DHA supplement? Actually, no.
https://www.youtube.com/watch?v=NI7_QekdVoI
Does anyone have a link to the study that Dr. Greger refers to when he says that 2/3 of vegans are below 4. I’d be interested to see their ages.
5:02
So how much nutritional yeast should I take daily to meet that 250mg of long-chain omega-3?
Just tested for Omega 3’s . Came out 4.46. Going to take the algae based supplement and see where it is in 4 months. See you then! Eat Plants! 🪴
According to dr Klapper he was taking chia seed and flaxseed and green vegs but his dha level went down he shared its not enough to eat it from food source that ls why he take suplement from algae omega 3 for all vegans i think we should do that also i think for some people taking chia seed and flaxseed everyday is not enough — watch the video plant base science london 'huge update from omega 3'
Does anyone out there know if E3 Live algae supplement is good for that or if an algae oil capsule is advised?
So how did humans get their Omega 3s before supplements and a global fishing industry? Because there's no way the majority of humans spent most of our history feasting on deep sea fish.
Or did we just stumble around for millions of years with tiny brains?
I'm concerned about supplement quality… Any recommendations for a vegan DHA/EPA that is known to actually contains that?
I am on Xarelto so I not supposed to take any supplements that can thin your blood. But I have read conflicting studies that this would be an issue, especially at lower doses. I would prefer not to have to eat fish so it would be great to see a video for options for those on blood thinners.