I tried VEGAN Omega 3 for 3 months - As good as Fish Oil?

Summary

In this self-experiment, an eye doctor compares the effects of vegan algae-based omega-3 supplements with traditional fish oil on dry eye symptoms and omega-3 levels. After three months of taking a double dose of algae-based supplements, the doctor's omega-3 index improved but did not reach the levels achieved with fish oil. While dry eye symptoms showed slight improvement, clinical biomarkers remained unchanged. The doctor discusses potential reasons for the differences, such as bioavailability and supplement composition, and encourages consulting with a doctor before starting any omega-3 regimen.

Takeaways

• 🌿 The speaker conducted a self-study using a vegan, algae-based omega-3 supplement for three months, comparing it to a prior test with fish oil-based omega-3s.
• 🔬 Both blood tests and dry eye clinical testing were performed to measure the effects of the algae-based supplement.
• 🧪 The speaker's baseline omega-3 index was 5.28%, which is below the recommended range of 8-12%. This was measured after a six-month washout period from all omega-3 supplements.
• 🐟 During the test, the speaker consumed double the daily serving of the algae-based supplement to match the omega-3 dosage of fish oil from a previous year.
• 📉 After three months, the speaker's omega-3 index only rose to 7.52%, lower than the 9.54% obtained with fish oil, suggesting possible differences in bioavailability.
• 🤔 Algae-based omega-3 supplements are often richer in DHA than EPA, which could affect absorption and overall omega-3 index levels.
• 👁️ Despite the lower omega-3 index, the speaker's dry eye symptoms improved slightly based on a SPEED questionnaire, though biomarkers didn’t change much.
• 🔄 The composition and bioavailability of omega-3s can vary between individuals and supplements, potentially influenced by factors like genetics, gut microbiome, and diet.
• 🌱 The speaker noted the ecological and allergen-free benefits of algae-based omega-3s, though they personally returned to using fish oil supplements afterward.
• 🩺 The speaker advises people to check their omega-3 levels through blood tests and consult doctors before starting any supplements.

Q & A

What was the purpose of the study conducted by the speaker?

The speaker wanted to compare the effects of a vegan, algae-based omega-3 supplement on dry eye symptoms and omega-3 blood levels to those from regular fish oil-based omega-3s. This was done to provide insights for patients and viewers who avoid fish oil.

Why did the speaker choose to take a vegan algae-based omega-3 supplement?

The speaker chose to take a vegan algae-based omega-3 supplement because some patients and viewers are vegan, have fish allergies, or prefer not to take fish oil-based supplements.

How did the speaker measure the effects of the omega-3 supplements?

The speaker used both blood tests (OmegaQuant) and clinical dry eye tests, including tear film osmolarity, MMP-9 testing, tear film breakup time, and lipid layer thickness measurements.

What was the result of the speaker's omega-3 index score after taking the vegan algae-based supplement?

After three months of taking the vegan algae-based omega-3 supplement, the speaker's omega-3 index score was 7.52%, which was lower than the 9.54% achieved with fish oil supplements the previous year.

Why might the algae-based omega-3 supplement have resulted in a lower omega-3 index score?

The speaker speculated that bioavailability differences, the specific composition of the supplement (higher DHA compared to EPA), and individual variability could have contributed to the lower omega-3 index score.

How did the vegan omega-3 supplement affect the speaker’s dry eye symptoms?

The speaker’s dry eye symptoms showed slight improvement over the course of three months, as seen in their SPEED questionnaire scores, although the clinical biomarkers for dry eye did not change significantly.

What challenges did the speaker face when interpreting the results of the study?

The speaker found it difficult to draw definitive conclusions about the effectiveness of the algae-based omega-3 supplement for dry eye due to the complexity of dry eye, other routine treatments being used, and already good baseline levels.

What are the potential benefits of vegan algae-based omega-3 supplements according to the speaker?

Vegan algae-based omega-3 supplements offer ecological sustainability, are allergen-free, and are free from pollutants. However, the speaker noted that bioavailability and composition differences could affect how well the body absorbs them.

What was the speaker’s recommendation regarding omega-3 supplements?

The speaker recommended doing an omega-3 blood test to check individual levels before deciding on a supplement type, as it’s difficult to know if one is absorbing the proper amount without testing.

What was the final conclusion of the speaker regarding their personal use of omega-3 supplements?

The speaker decided to return to taking fish oil supplements from PRN, but acknowledged that both vegan and fish oil omega-3 supplements have benefits and should be chosen based on individual needs and preferences.