Omega-3s: Different Sources, Different Benefits?

It’s Q&A Day at 10almonds!

Have a question or a request? We love to hear from you!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

No question/request too big or small 😎

❝Is it better to have fish oil for omega 3 or flax, or eggs, or something else? Is there any difference?❞

Short answer: each have their merits and yes there are differences!

There is also the very “something else” option that is seaweed, which is very much in its own category. People think of seaweed as a plant, and the reality is… It might be. Ish. If we stretch the definition a certain way. It’s complicated. Seaweed can be a lot of different things but is usually some kind of composite of different kinds of algae which, when it comes to taxonomical classification, can be subject to vigorous debate. Taxonomists can agree they are all of the domain Eukaryota, but that doesn’t tell us much (it’s a classification that’s so broad as to include yeasts, jellyfish, sunflowers, octopodes, mushrooms, and you).

Learn more: A Deeper Dive Into Seaweed ← this one’s specifically about nori seaweed

From a nutritional standpoint, the most fundamental consideration is the question of which omega-3 it is, since the omega-3 fatty acids are:

• Alpha-linoleic acid (ALA)
• Eicosapentaenoic acid (EPA)
• Docosahexanoic acid (DHA)

ALA is most readily found in certain seeds and nuts (chia seeds and walnuts are top contenders), while EPA and DHA are most readily found in certain fish (hence “cod liver oil” being a commonly available supplement, though actually cod aren’t even the best source—salmon and mackerel are better; cod is just cheaper to overfish, making it the cheaper supplement to manufacture).

For more on that about salmon, see: Avocado vs Smoked Salmon – Which is Healthier?

And if you are going to be eating fish, then definitely see: Farmed Fish vs Wild Caught: Important Differences

However, seaweed (of various kinds) also usually has EPA and DHA, escaping the “plants don’t usually have these” factor by virtue of arguably not being a plant.

When deciding between those options, there are two main ways of looking at this:

• ALA is sufficient alone, because it is a precursor to EPA and DHA, meaning that the body will take ALA and convert it into EPA and DHA as required
• EPA and DHA are superior because they’re already in the forms the body will use, which makes them more efficient

As with most things in health, diversity is good, so you really can’t go wrong by getting some from each source.

Unless you have an allergy to fish or nuts, in which case, definitely avoid those!

If you’re going for eggs specifically, then do note that nutritionally best are omega-3 enriched eggs, which means the hens were fed extra omega-3, usually in the form of flax seeds.

Also, free-range is better healthwise than others. Do bear in mind that unless they really are from your backyard, or a neighbor’s, chances are that the reality is not what the advertising depicts, though. There are industry minimum standards to be able to advertise as “free-range”, and those standards are a) quite low b) often ignored, because an occasional fine is cheaper than maintaining good conditions.

So if you can look after your own hens, or get them from somewhere that you can see for yourself how they are looked after, so much the better!

Check out the differences side-by-side, though:

Pastured vs Omega-3 vs “Conventional” Eggs: What’s the Difference?

However!

If you’re going to do that, then you could always cut out the middlehen by just eating flax directly.

And if you’re going to do that, then remember in turn that milled flaxseed is a lot more absorbable than whole forms that your stomach acid has to break down from the outside to get at the nutrients.

Same deal with chia seeds: If You’re Not Taking Chia, You’re Missing Out

Want to learn more?

For more on the benefits of omega-3s, see:

What Omega-3 Fatty Acids Really Do For Us

And, perhaps surprisingly: Why Healthy Teeth May Depend On Omega-3 & Exercise

Want to try some?

We don’t sell it, but here for your convenience is an example product on Amazon ← this one’s from algae, which (as discussed) is very comprehensive 😎

Enjoy!