Should Vegans Take DHA to Preserve Brain Function?

This is why I recommend 250mg a day of a pollutant-free source of long-chain omega-3 fatty acids.

Why not just eat fish or take fish oil? See:

How else can we protect our brains? See, for example:

This concludes my 2016 update of the latest science omega-3’s—I hope it was useful!

Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM

Image Credit: WOLKE108 via Pixabay.

[jonathanoakley]

For any vegans that haven't been tested for Omega 3, despite eating loads of flax and chia EVERY day me and my wife's scores came back around 2% half the minimum recommendation Greger is stating here of 4.4%. Think vegans need to be very careful relying on the ALA > DHA/EPA conversion. FYI we don't cook using oils and only eat moderate amounts of Omega 6.

[VeganLinked]

I had my Omega 3 index test done by two different Labs. Both came back below 4 and one below 3. I'm probably going to start supplementing because when I completed and analysis on absolute risks between chronic disease risk with low DHA and disease risk with supplementation, supplementation risk was significantly lower, almost astronomically lower.

Still, it's important to state that our current disposition really hasn't changed.

At this time, there is no direct study linking vegan DHA supplementation specifically to brain health or the prevention of neurodegenerative diseases. Most of the research on DHA and brain health focuses on general populations, with vegans being underrepresented in these studies.

Some research has focused on the general DHA levels in vegans, such as Perrin et al. (2018), which showed that vegans tend to have lower DHA levels, particularly in their breast milk. This suggests that vegans, who often have lower dietary intake of DHA, may need supplementation to reach similar levels to omnivorous populations, but it does not make a direct link to brain health or neurodegenerative disease prevention.

Furthermore, there are studies that examine the potential cognitive benefits of DHA in general, but they have not been replicated specifically in vegan populations. As of now, any suggestion that vegans may need DHA supplementation for brain health is based on extrapolations from studies on DHA’s known functions in the brain (such as neuroprotection, cognitive development, and anti-inflammatory properties) rather than specific vegan-based research.

Therefore, it is important to note that the idea of supplementation for vegans is more precautionary, given the general understanding of DHA’s role in brain health, but there is no direct, cause-and-effect study on vegan populations specifically in this context. If or when such studies become available, they would provide stronger evidence.

[patrickvanmeter]

So that is what was in the toilet yesteday morning. I'm 75 and my brain has gotten so small I think I passed it yesterday.

[mattfreedom]

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!

[Noelciaaa]

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!

[WFranklinW]

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.

[ofevie]

It's not in the daily dozen app! Why?

[waltersumofan]

"until....now"
"double-blind, randomized, interventional study"

[VivaLasVeggies]

Wish he would have mention some products or companies?

[PraxeoIogy]

Thank you Dr. Greger! You Rock! You are such an important

[kentvandervelden]

Despite the more efficient delivery of DHA from algal derived DHA than conversion of ALA from flax seed, I still prefer the flax seed as it seems less likely to be adulterated than processed algal inserted into capsules. Could be wrong of course.

[danas]

he doesn't breakdown the ratio of the 250 EPA/DHA which would be helpful

[-Kerstin]

There's a misstake in video editing at 2:10 where he says "Until this study was published" right as the transition shows the exact same study again.

[jonathanrodriguez]

Dr. Greger is there an Algae based supplement you would recommend? I've looked through several but they either contain carageenan, caramel coloring, or lack sufficient amounts of DHA/EPA according to this video.

[dctrex]

Well, doc, you are literally a lifesaver! 👍👏👏

[Hyper-Linkman]

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.

[ShalomSimplified]

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. :)

[sunnysun]

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.

[HispanicImpression]

Can you recommend some vegan ways how to get enough long-chain omega3 (EPA/DHA) by eating
in order to get at least 4.4%? Yesterday I've figured out that seaweed like nori seaweed and other seaweeds containing even more jodine is not a good way. And now I'm researching if other sources are a good way. I have another question: You recommend 250 mg long-chain omega3 (EPA/DHA) per day, but is it also fine to make 1 meal a week with something which contains 1750 mg long-chain omega3 (EPA/DHA)?

[kanemason]

Just ordered some algal DHA from iHerb. Works out to be $33 a month taking the dose Recommended in this video.