I tried VEGAN Omega 3 for 3 months - As good as Fish Oil?
Summary
TLDRIn 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.
Outlines
🧪 Personal Omega-3 Study: Comparing Vegan Algae-based vs Fish Oil
The narrator conducted a self-experiment by taking a vegan, algae-based omega-3 supplement for three months, tracking its impact through blood tests and dry eye evaluations. This was compared to previous tests done using fish oil supplements. The purpose was to explore omega-3 benefits for people who prefer not to take fish oil for various reasons, particularly in relation to eye health, despite limited studies on algae-based omega-3s.
📊 Initial Omega-3 Blood Test and Diet Baseline
The study began with a baseline omega-3 blood test after a six-month washout period, during which no omega-3 supplements were taken. The result was a 5.28% omega-3 index, considered suboptimal. The narrator's diet during this period was a plant-based Mediterranean diet with occasional fish. Dry eye baseline tests measured tear film osmolarity, inflammation markers, and lipid layer thickness.
🌿 Algae-Based Omega-3 Supplement and Study Methodology
The narrator took PRN's vegan algae-based omega-3 supplement for three months, doubling the daily dosage to match the fish oil intake in the previous year’s study. Supplement tracking was done using the Medisafe app. Dry eye symptoms were also tracked through a questionnaire to monitor any changes throughout the study.
🧪 Surprising Blood Test Results After Three Months
After three months, the omega-3 index only rose to 7.52%, lower than expected and below the 9.54% score from the previous year with fish oil. The narrator investigated possible reasons, including differences in bioavailability between algae-based and fish oil supplements, especially the variations in DHA and EPA ratios, individual absorption, and factors like genetics or diet.
🧬 Differences in DHA and EPA Omega-3 Composition
The algae-based supplement provided more DHA (1,300 mg) than EPA (660 mg), compared to the fish oil's higher EPA (1,700 mg) and lower DHA (560 mg). This difference in composition and potential variability in absorption likely contributed to the lower omega-3 index score. Despite the lower score, the index improved compared to baseline levels.
👁 Dry Eye Symptoms and Biomarkers: Mixed Results
The dry eye symptoms improved slightly based on the SPEED questionnaire, but clinical biomarkers remained mostly unchanged. Tear osmolarity, inflammatory markers, and tear breakup time stayed consistent, while lipid layer thickness in one eye may have worsened due to a questionable baseline reading. Overall, the algae-based omega-3 didn’t significantly impact dry eye biomarkers.
🌱 Conclusion: Algae-Based Omega-3s as a Viable Alternative
The narrator concluded that algae-based omega-3s are a good substitute for fish oil, with environmental and allergen-free benefits. However, differences in composition and bioavailability between products and individuals were noted. The narrator switched back to fish oil but encouraged others to consider their omega-3 levels through blood tests to ensure proper absorption.
🔬 Final Thoughts and Recommendations
While the omega-3 study showed some improvement in the omega-3 index and dry eye symptoms, no definitive conclusions were drawn regarding the algae-based supplement’s effectiveness on dry eye due to the complexity of the condition. The narrator recommended continued testing and consultations with healthcare providers to tailor supplements for individual needs.
Mindmap
Keywords
💡Vegan Omega-3 Supplement
💡Dry Eye
💡Omega-3 Index
💡Bioavailability
💡Tear Film Osmolarity
💡MMP-9 Testing
💡DHA and EPA
💡Baseline
💡Clinical Self-Study
💡Medisafe
Highlights
A three-month study comparing the effects of vegan, algae-based omega-3 supplements to fish oil omega-3s on dry eye and omega-3 blood levels.
Vegan omega-3s were chosen for individuals who avoid fish oil due to allergies, dietary choices, or other reasons.
The study tracked omega-3 blood levels and dry eye biomarkers using blood tests and clinical dry eye testing.
Initial blood tests showed an omega-3 index of 5.28%, which is below the ideal range of 8% to 12%, after a six-month omega-3 washout period.
The participant followed a plant-based Mediterranean diet with oily fish twice a week, leading to a low baseline omega-3 index score.
The study involved taking a vegan algae-based omega-3 supplement twice a day to match the previous intake of 2,400 mg of fish oil omega-3.
Blood tests after three months showed an omega-3 index score of 7.52%, an improvement but lower than the 9.54% achieved with fish oil omega-3s in the previous year.
Research indicates that algae-based omega-3s, particularly DHA, may have lower bioavailability compared to EPA-rich fish oil omega-3s.
The vegan supplement contained a higher concentration of DHA (1,300 mg) compared to EPA (660 mg), whereas the fish oil had a higher EPA content.
Factors like genetics, gut microbiome, and diet variability could contribute to differences in omega-3 absorption.
The participant's dry eye symptoms showed slight improvement, but dry eye biomarkers like osmolarity and inflammatory markers remained unchanged.
Tear film lipid layer thickness appeared to worsen slightly, possibly due to the quality of baseline measurements.
The study highlighted differences in omega-3 composition and bioavailability between vegan and fish oil supplements.
Vegan omega-3s are promoted for their sustainability and absence of allergens and pollutants, although more research is needed to improve bioavailability.
The participant plans to return to fish oil supplements but encourages regular blood testing to assess individual omega-3 levels.
Transcripts
So I took a vegan, algae-based omega-3 supplement for three months, doing both blood tests as well
as clinical dry eye testing to measure its effects. Then, I compared it to the results
I got the previous year when I did similar testing using regular fish oil omega-3s.
I did this because I have both patients in the clinic and viewers here on YouTube who
are either vegan, have a fish allergy, or simply choose not to take a fish oil-based
supplement for other reasons. As an eye doctor, we know that omega-3s have benefits for dry eye,
as well as for retinal and brain health. Unfortunately,
there are not many published studies on vegan or algae-based omega-3s specifically for the eyes.
So, I figured, hey, let's use myself as a guinea pig and see how this works out. To
do this self-study, I did an omega-3 blood test again, as well as testing for my dry
eye biomarkers. This followed almost the exact same protocol I used in my previous
video when I took fish oil-based supplements.
Starting off with my omega-3 blood tests, I did a new baseline using OmegaQuant,
which is an omega-3 blood test you can order online. For this, I actually did a complete
six-month washout period where I didn’t take any omega-3 supplements of any kind at all,
so it was purely based on my diet. With that baseline score, I had a 5.28%, which
is sadly not very good. For reference, you want an omega-3 index score somewhere between 8% and 12%.
In case you're curious, the type of diet I was eating at that time was mostly a whole-food,
plant-based Mediterranean diet with oily fish, like salmon,
about twice a week. I also had my baseline dry eye testing,
which included measurements for my tear film osmolarity (or salt content of my tears),
the MMP-9 testing (an inflammatory marker often found in the tear film with dry eye),
and I also measured my tear film breakup time, as well as my tear film lipid layer thickness.
From there, I started taking a vegan, algae-based omega-3 every single day. What
I took was the vegan oil provided by PRN, the same company that made the fish oil I
took in the previous video. But just like in the previous video, no, this is not an advertisement
or a sponsored video. This is something I just decided to do on my own.
The unique thing I did here in the study is that I didn’t just take one serving
every day—I actually took two servings of this oil daily. I did this because,
in the previous testing with PRN fish oil supplements,
I was taking about 2,400 milligrams of fish oil-based omega-3s every day. The algae-based
liquid is only about half that, so I doubled the dose to make the results more comparable.
I then tracked my supplement intake on an app called Medisafe—not a sponsor,
but something one of my patients told me about to help track medications and supplements,
and I found it pretty helpful. I also kept track of my dry eye symptoms on
a dry eye questionnaire that I kept on my phone during this self-study.
After three months, I was quite surprised. First, let’s talk about my blood tests. Again,
I used a blood test from OmegaQuant, and I did their complete report, which includes not just
your omega-3 index but also your omega-6 and arachidonic acid levels. Thankfully, those two
turned out great, but my omega-3 index score was only 7.52%, which was not what I was expecting.
I honestly thought it would be higher, especially since I was taking double the dosage.
Looking back and comparing to the year before, when I was using just
fish oil-based omega-3s, my score then was 9.54%—much better. So, why? How could this be?
Well, I dug into the research and found a few explanations. First, bioavailability. It turns
out there are quite a few publications supporting the bioavailability of omega-3s from algal oil,
especially in the form of DHA omega-3. There are different fatty acid forms of omega-3s,
and perhaps this specific form of algal omega-3 oil just didn’t absorb well in my system.
Secondly, the composition of omega-3 supplements varies considerably, especially with algae-based
omega-3s. Many vegan algae-based omega-3 supplements have a higher concentration
of DHA omega-3 compared to EPA omega-3. When I was taking double the dosage of this supplement,
I was getting roughly 1,300 milligrams of DHA a day and about 660 milligrams
of EPA. But with the fish oil I took the previous year, it was almost the reverse:
around 1,700 milligrams of EPA and 560 milligrams of DHA. It could be that my body didn’t absorb
these different compounds the same way, which may have affected my omega-3 index score.
And of course, it could just be individual variability,
depending on things like genetics, gut microbiome composition,
or even differences in my diet this year compared to last year. But, no matter what,
my omega-3 index score did go up compared to my baseline diet alone, so there’s that.
But what about my dry eye symptoms and biomarkers? How did those turn out? Well,
it looks like my dry eye symptoms did improve, at least a little. You can see
this by looking at my SPEED questionnaire scores—they gradually improved over the
course of the three months. However, my dry eye biomarkers in the clinic didn’t change much.
At baseline, my osmolarity levels were about the same as they were at the end.
My inflammatory markers were negative at baseline and remained unchanged. My tear
breakup time was good at the beginning and again didn’t change. However,
my tear film lipid layer thickness may have gotten worse. I should mention that the
baseline for my right eye lipid layer was on an unreliable scan, so that’s on me.
Overall, what I’ve learned from this self-study and further research is
that vegan algae-based omega-3s can be a good substitute for fish oil-based omega-3s. However,
there are definite compositional and bioavailability differences—not
only between different brands but possibly even between individuals.
Regardless, it’s a positive thing that both researchers and industry are
investing in algae-based omega-3s. They have clear advantages in terms of ecological sustainability,
as well as being allergen- and pollutant-free. Plus, it seems like researchers are finding new
ways to engineer algae-based omega-3 formulas that may be more bioavailable in the future.
That said, I’ve personally gone back to taking the regular fish oil supplement from PRN. But
I think no matter what people choose—whether vegan formulas, fish oil, or diet alone—it’s a good idea
to consider doing a blood test to see where your omega-3 levels are. Otherwise, there’s really no
way to know if you're getting the right amount or if you’re absorbing what you think you are.
If you're curious about your omega-3 levels and want to check out OmegaQuant, I do have
a discount code, and I’ll put the link in the description below. And this is very important:
don’t just take my word for it. Definitely consult with your family doctor or eye
doctor before taking any supplements or if you have concerns about your eye health.
As far as my dry eye slightly improving over the course of this self-study,
I don’t think I can draw a definitive conclusion that these omega-3s did or
didn’t help, mostly because dry eye is very complex, and other factors were involved,
such as the fact that I continued my personal dry eye routine before and during the test period,
and my baseline levels were already good. So, again, it’s hard to make that conclusion.
But if you have dry eye and would like to know more about my personal dry eye
routine or what supplements I continue to take for eye health and dry eye,
check out my next few videos over here. Otherwise, thank you so much for watching. I’d love to
read your comments. Keep an eye out, and I’ll see you in the next videos. Peace.
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