Why Does Every Vegan Need To Supplement Omega-3?

Why Does Every Vegan Need To Supplement Omega-3?

Emma Seiteri, 2019.

Are you a vegan and do you eat chia seeds, linseeds, hemp, walnuts and dark green leafy greens in abundance and therefore think that you must be sorted for your omega-3? Well, you might need to rethink that after you’ve read this!

WHAT ARE OMEGA-3 FATTY ACIDS?

There are a few different omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These two omega-3 fatty acids are also called essential fatty acids, because our bodies are not capable of producing them so we need to get them from our diet.

A third omega-3 fatty acid is called alpha-linolenic acid (ALA). Omega-3 fatty acids found in plant sources are in the form of alpha-linolenic acid. Our bodies can’t utilize ALA, so  it needs to be converted into its usable forms before it can be utilized. Even high amounts of ALA are not sufficient enough, because the conversion ratio from ALA to its usable forms is very poor in our bodies (Gerster, 1998). The essential omega-3 fatty acids DHA and EPA are something every vegan needs to supplement, because it is almost impossible to get adequate amounts of ALA daily from your diet to be converted to its usable forms.

There is only one plant based source of omega-3 fatty acids that includes DHA and EPA, and that is microalgae (Doughman, 2007). Microalgae is a diverse group of eukaryotic organisms that mostly live in marine environments, but also in fresh water and soil environments. The DHA in microalgae is the only plant based equivalent to animal derived DHA. What that means is that only way to get sufficient DHA is to use supplements derived from microalgae (Bernstein, 2012). The supplement derived from microalgae is called algae oil.

Vegans who do not supplement essential fatty acids tend to have reduced concentrations of EPA and DHA. Actual omega-3 deficiencies are rare (Rosell, 2005), but it most definitely does not mean that lower levels of DHA or EPA won’t have any negative health effects. It seems like if the human body is depleted of essential fatty acids, it has some adaptive mechanisms to fight that. But as said, low levels of circulating omega-3 fatty acids can lead to various health issues. That is why it is imperative to supplement essential omega-3 fatty acids in form of DHA and EPA.

WHY ARE OMEGA-3 FATTY ACIDS IMPORTANT?

There are a few reasons why omegas are a must for fitness, health and performance.

  • Omega-3 fatty acids have been shown to reduce triglyceride levels in humans (Bernstein, 2012). High triglyceride levels is a risk factor for cardiovascular disease, so getting in sufficient omega-3 fatty acids can lower the risk of stroke, heart attack and heart disease.
  • Omega-3 fatty acids have been shown to have anti-inflammatory properties (Bloomer, 2009). They may aid recovery from your workouts as it reduces inflammation in the body.
  • There has also been some evidence that omega-3 helps with weight loss (Kunesová, 2006), but the evidence is not yet substantial.
  • Omega-3s also play a big role in regulating cholesterol (Wei, 2011) and blood pressure (Woodman, 2002).
  • Omega-3 fatty acids have been shown to have positive effects on various mental health issues such as depression (Martins, 2009).

WHAT SHOULD I TAKE AND HOW MUCH?

One of the best products in the market for vegan omega-3 is Myprotein Vegan Omega. Myprotein Vegan Omega is a very potent source of both EPA and DHA derived from microalgae.

If you find softgels hard to swallow they also have a Vegan Liquid Omega in a refreshing tangerine flavor, which is pure DHA. Seriously, this tastes so good! This is also such a good option for non vegans if you hate the fishy taste of normal fish oil/fishy burps!

The dosage varies from individual to individual, but the daily dose for adults should be anywhere around 2500mg of EPA & DHA combined.

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If you do decide to purchase from Myprotein feel free to use code EMMAMYP to get -30% off of your next order!

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References:

Gerster H. Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)?. Int J Vitam Nutr Res. (1998)

Doughman SD, Krupanidhi S, Sanjeevi CB. Omega-3 fatty acids for nutrition and medicine: considering microalgae oil as a vegetarian source of EPA and DHA. Curr Diabetes Rev. (2007)

Bernstein AM, et al. A meta-analysis shows that docosahexaenoic acid from algal oil reduces serum triglycerides and increases HDL-cholesterol and LDL-cholesterol in persons without coronary heart disease. J Nutr. (2012)

Rosell MS, et al. Long-chain n-3 polyunsaturated fatty acids in plasma in British meat-eating, vegetarian, and vegan men. Am J Clin Nutr. (2005)

Bloomer RJ, et al. Effect of eicosapentaenoic and docosahexaenoic acid on resting and exercise-induced inflammatory and oxidative stress biomarkers: a randomized, placebo controlled, cross-over study. Lipids Health Dis. (2009)

Kunesová M, et al. The influence of n-3 polyunsaturated fatty acids and very low calorie diet during a short-term weight reducing regimen on weight loss and serum fatty acid composition in severely obese women. Physiol Res. (2006)

Wei MY, Jacobson TA. Effects of eicosapentaenoic acid versus docosahexaenoic acid on serum lipids: a systematic review and meta-analysis. Curr Atheroscler Rep. (2011)

Woodman RJ, et al. Effects of purified eicosapentaenoic and docosahexaenoic acids on glycemic control, blood pressure, and serum lipids in type 2 diabetic patients with treated hypertension. Am J Clin Nutr. (2002)

Martins JG. EPA but not DHA appears to be responsible for the efficacy of omega-3 long chain polyunsaturated fatty acid supplementation in depression: evidence from a meta-analysis of randomized controlled trials. J Am Coll Nutr. (2009)

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New Year New Me – Why This Is Your Time To Succeed?

New Year New Me – Why This Is Your Time To Succeed?

It is that time of the year again. This time last year you promised to change, and I bet you are not where you want to be right now. Why did you not succeed? Why do you keep failing over and over again, even though every time you promised this time it is your time? Do you feel like there must be something wrong with you, as you keep failing over and over again? Well let me tell you one thing.

Think of your biggest dream and fitness goal. Yes, visualise it right now. Take a moment to envision it as bright and real as you can.

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Now tell me, what is standing in between you and your biggest dreams?

Write these reasons down, right now.

Now think. What are these reasons really? How can you actually overcome these obstacles, or excuses? Take a real close look.

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This might surprise you but when you think of it, behind all the reasons and obstacles why you are not reaching your goals or succeeding is YOU. Yes. Only you stand in between you and your dreams.

How relieving it is to know that only you stand in between you and your success? You can do absolutely whatever you want, as long as you absolutely dedicate yourself to it. How? If you never quit you will never fail.

Every success story has one similar characteristic. And that is that all of those people never quit. They kept trying, even if they failed here and there, had a lot of step backs and trust me, felt like wanting to quit so many times. But they pushed through, and they got what they wanted.

THAT CAN BE YOU.

Who said that you can’t be one of those success stories? I know, it means a lot of sacrifices, a lot of persistence, a lot of saying no and ignoring little voices inside your head.

It is so much easier said than done, I know. Sometimes I’ve felt like I can never shook those little thoughts and thought patterns that want to sabotage my success. But you are not your thoughts, you are your actions. You do not have to act upon those thoughts that sabotage you. I tell you again, YOU DO NOT HAVE TO ACT UPON THOSE THOUGHTS THAT SABOTAGE YOU. It is hard, but it can be done.

If you are in this space I’m 99% sure you want to succeed in your fitness goals. New Year is here and this is the last time you say this is my time. Because this time you will succeed! And I’m giving you all the tools to succeed.

If last year this time you said you’ll change your lifestyle and get healthy and fit, now it is time for it, for real. I have just launched my first ever guide called 12 Week Vegan Bikini Transformation, which is a comprehensive 12 week program designed for ladies who want to get fit, lose weight, tone up and change their lifestyle for good. It includes a workout program, a cardio protocol, a vegan meal plan/macronutrient guidelines, a supplement guide and a recipe attachment, everything you need in order to succeed.

This program will give you the accountability and tools to succeed. And if you have ever thought of going plant based or trying more plant based diet, this is your chance! This guide will teach you how to eat plant based while still reaching your fitness goals. Trying plant based has never been easier!

CLICK HERE TO LEARN MORE ABOUT THE 12 WEEK VEGAN BIKINI TRANSFORMATION!

12 WEEK CHALLENGE (1)

And when things get hard… Remember this.

STICK TO YOUR PLAN!

The only thing that will keep you on track in the long term is staying consistent. Remember, if it was easy, everyone would be there walking around looking like fitness models. With this program you will get out of your comfort zone, you will try exciting new things and you will challenge yourself. Nothing great happens in the comfort zone. This 12 weeks will be the beginning of the change. As long as you stick to your plan, you will see absolutely mind blowing results in the end of it. I’m giving you all the tools you need to succeed. Use them wisely!

Who said this is not your time? Only you stand in between you and your dreams.

I can’t wait to see you succeed.

CLICK HERE TO PURCHASE THE 12 WEEK VEGAN BIKINI TRANSFORMATION

x Emma

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I’m Competing!

I’m Competing!

“Sometimes I feel like giving up, then I remember I have a lot of motherfuckers to prove wrong.”

After years of back and forth, I’ve finally decided to do what I’ve always wanted to do deep down. In about 20 weeks from now, I will step on stage for the first time as a bikini competitor! I can’t even describe how excited I am about this decision and damn, I’ve never been this motivated to succeed in my life!

Continue reading “I’m Competing!”

Why I Travel?

Why I Travel?

At the moment I’m overlooking the business district of Melbourne, while my fingertips glide through the keyboard of my laptop. I’m sitting in a chic little cafe in central business district, waiting to meet my friend for a lunch date. While I glance up and stare at all the rushing people in the busy street, I can only think of one thing. If I’ve ever left a part of me somewhere, it’s Australia. These past seven weeks in Australia I’ve probably experienced more than the whole three years I was “wasting” my time in uni.

I’ve been traveling around for three to four months now. This one quote about traveling popped up on my timeline the other day and in a weird way it touched me on a very very deep level, so I decided to dedicate a whole blogpost for it. It went something like this:

“People wait all week for Friday, all year for summer, all life for happiness. I travel.”

Continue reading “Why I Travel?”