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
- šæ 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.
- š¬ Both blood tests and dry eye clinical testing were performed to measure the effects of the algae-based supplement.
- š§Ŗ 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.
- š 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.
- š 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.
- š¤ Algae-based omega-3 supplements are often richer in DHA than EPA, which could affect absorption and overall omega-3 index levels.
- šļø Despite the lower omega-3 index, the speaker's dry eye symptoms improved slightly based on a SPEED questionnaire, though biomarkers didnāt change much.
- š The composition and bioavailability of omega-3s can vary between individuals and supplements, potentially influenced by factors like genetics, gut microbiome, and diet.
- š± The speaker noted the ecological and allergen-free benefits of algae-based omega-3s, though they personally returned to using fish oil supplements afterward.
- š©ŗ 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 speakerās dry eye symptoms?
-The speakerās 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 speakerās 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 itās 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
š§Ŗ 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.
š 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.
šæ 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 yearās 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.
š§Ŗ 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.
š§¬ 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.
š 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 didnāt significantly impact dry eye biomarkers.
š± 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.
š¬ 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 supplementās 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
š”Vegan Omega-3 Supplement
š”Dry Eye
š”Omega-3 Index
š”Bioavailability
š”Tear Film Osmolarity
š”MMP-9 Testing
š”DHA and EPA
š”Baseline
š”Clinical Self-Study
š”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 supplementĀ for three months, doing both blood tests as wellĀ Ā
as clinical dry eye testing to measure itsĀ effects. Then, I compared it to the resultsĀ Ā
I got the previous year when I did similarĀ testing using regular fish oil omega-3s.
I did this because I have both patients inĀ the clinic and viewers here on YouTube whoĀ Ā
are either vegan, have a fish allergy, orĀ simply choose not to take a fish oil-basedĀ Ā
supplement for other reasons. As an eye doctor,Ā we know that omega-3s have benefits for dry eye,Ā Ā
as well as for retinal andĀ brain health. Unfortunately,Ā Ā
there are not many published studies on vegan orĀ algae-based omega-3s specifically for the eyes.
So, I figured, hey, let's use myself as aĀ guinea pig and see how this works out. ToĀ Ā
do this self-study, I did an omega-3 bloodĀ test again, as well as testing for my dryĀ Ā
eye biomarkers. This followed almost theĀ exact same protocol I used in my previousĀ Ā
video when I took fish oil-based supplements.
Starting off with my omega-3 blood tests,Ā I did a new baseline using OmegaQuant,Ā Ā
which is an omega-3 blood test you can orderĀ online. For this, I actually did a completeĀ Ā
six-month washout period where I didnāt takeĀ any omega-3 supplements of any kind at all,Ā Ā
so it was purely based on my diet. WithĀ that baseline score, I had a 5.28%, whichĀ Ā
is sadly not very good. For reference, you want anĀ omega-3 index score somewhere between 8% and 12%.
In case you're curious, the type of diet I wasĀ eating at that time was mostly a whole-food,Ā Ā
plant-based Mediterranean dietĀ with oily fish, like salmon,Ā Ā
about twice a week. I also hadĀ my baseline dry eye testing,Ā Ā
which included measurements for my tear filmĀ osmolarity (or salt content of my tears),Ā Ā
the MMP-9 testing (an inflammatory markerĀ often found in the tear film with dry eye),Ā Ā
and I also measured my tear film breakup time,Ā as well as my tear film lipid layer thickness.
From there, I started taking a vegan,Ā algae-based omega-3 every single day. WhatĀ Ā
I took was the vegan oil provided by PRN,Ā the same company that made the fish oil IĀ Ā
took in the previous video. But just like in theĀ previous video, no, this is not an advertisementĀ Ā
or a sponsored video. This is somethingĀ I just decided to do on my own.
The unique thing I did here in the studyĀ is that I didnāt just take one servingĀ Ā
every dayāI actually took two servingsĀ of this oil daily. I did this because,Ā Ā
in the previous testing withĀ PRN fish oil supplements,Ā Ā
I was taking about 2,400 milligrams of fishĀ oil-based omega-3s every day. The algae-basedĀ Ā
liquid is only about half that, so I doubledĀ the dose to make the results more comparable.
I then tracked my supplement intake onĀ an app called Medisafeānot a sponsor,Ā Ā
but something one of my patients told me aboutĀ to help track medications and supplements,Ā Ā
and I found it pretty helpful. I alsoĀ kept track of my dry eye symptoms onĀ Ā
a dry eye questionnaire that I keptĀ on my phone during this self-study.
After three months, I was quite surprised.Ā First, letās talk about my blood tests. Again,Ā Ā
I used a blood test from OmegaQuant, and I didĀ their complete report, which includes not justĀ Ā
your omega-3 index but also your omega-6 andĀ arachidonic acid levels. Thankfully, those twoĀ Ā
turned out great, but my omega-3 index score wasĀ only 7.52%, which was not what I was expecting.Ā Ā
I honestly thought it would be higher,Ā especially since I was taking double the dosage.
Looking back and comparing to theĀ year before, when I was using justĀ Ā
fish oil-based omega-3s, my score then wasĀ 9.54%āmuch better. So, why? How could this be?
Well, I dug into the research and found a fewĀ explanations. First, bioavailability. It turnsĀ Ā
out there are quite a few publications supportingĀ the bioavailability of omega-3s from algal oil,Ā Ā
especially in the form of DHA omega-3. ThereĀ are different fatty acid forms of omega-3s,Ā Ā
and perhaps this specific form of algal omega-3Ā oil just didnāt absorb well in my system.
Secondly, the composition of omega-3 supplementsĀ varies considerably, especially with algae-basedĀ Ā
omega-3s. Many vegan algae-based omega-3Ā supplements have a higher concentrationĀ Ā
of DHA omega-3 compared to EPA omega-3. When IĀ was taking double the dosage of this supplement,Ā Ā
I was getting roughly 1,300 milligramsĀ of DHA a day and about 660 milligramsĀ Ā
of EPA. But with the fish oil I took theĀ previous year, it was almost the reverse:Ā Ā
around 1,700 milligrams of EPA and 560 milligramsĀ of DHA. It could be that my body didnāt absorbĀ Ā
these different compounds the same way, whichĀ may have affected my omega-3 index score.
And of course, it could justĀ be individual variability,Ā Ā
depending on things like genetics,Ā gut microbiome composition,Ā Ā
or even differences in my diet this yearĀ compared to last year. But, no matter what,Ā Ā
my omega-3 index score did go up comparedĀ to my baseline diet alone, so thereās that.
But what about my dry eye symptoms andĀ biomarkers? How did those turn out? Well,Ā Ā
it looks like my dry eye symptoms didĀ improve, at least a little. You can seeĀ Ā
this by looking at my SPEED questionnaireĀ scoresāthey gradually improved over theĀ Ā
course of the three months. However, my dry eyeĀ biomarkers in the clinic didnāt change much.
At baseline, my osmolarity levels wereĀ about the same as they were at the end.Ā Ā
My inflammatory markers were negative atĀ baseline and remained unchanged. My tearĀ Ā
breakup time was good at the beginningĀ and again didnāt change. However,Ā Ā
my tear film lipid layer thickness may haveĀ gotten worse. I should mention that theĀ Ā
baseline for my right eye lipid layer wasĀ on an unreliable scan, so thatās on me.
Overall, what Iāve learned from thisĀ self-study and further research isĀ Ā
that vegan algae-based omega-3s can be a goodĀ substitute for fish oil-based omega-3s. However,Ā Ā
there are definite compositionalĀ and bioavailability differencesānotĀ Ā
only between different brands butĀ possibly even between individuals.
Regardless, itās a positive thingĀ that both researchers and industry areĀ Ā
investing in algae-based omega-3s. They have clearĀ advantages in terms of ecological sustainability,Ā Ā
as well as being allergen- and pollutant-free.Ā Plus, it seems like researchers are finding newĀ Ā
ways to engineer algae-based omega-3 formulasĀ that may be more bioavailable in the future.
That said, Iāve personally gone back to takingĀ the regular fish oil supplement from PRN. ButĀ Ā
I think no matter what people chooseāwhether veganĀ formulas, fish oil, or diet aloneāitās a good ideaĀ Ā
to consider doing a blood test to see where yourĀ omega-3 levels are. Otherwise, thereās really noĀ Ā
way to know if you're getting the right amountĀ or if youāre absorbing what you think you are.
If you're curious about your omega-3 levelsĀ and want to check out OmegaQuant, I do haveĀ Ā
a discount code, and Iāll put the link in theĀ description below. And this is very important:Ā Ā
donāt just take my word for it. DefinitelyĀ consult with your family doctor or eyeĀ Ā
doctor before taking any supplements or ifĀ you have concerns about your eye health.
As far as my dry eye slightly improvingĀ over the course of this self-study,Ā Ā
I donāt think I can draw a definitiveĀ conclusion that these omega-3s did orĀ Ā
didnāt help, mostly because dry eye is veryĀ complex, and other factors were involved,Ā Ā
such as the fact that I continued my personal dryĀ eye routine before and during the test period,Ā Ā
and my baseline levels were already good.Ā So, again, itās hard to make that conclusion.
But if you have dry eye and would likeĀ to know more about my personal dry eyeĀ Ā
routine or what supplements I continueĀ to take for eye health and dry eye,Ā Ā
check out my next few videos over here. Otherwise,Ā thank you so much for watching. Iād love toĀ Ā
read your comments. Keep an eye out, andĀ Iāll see you in the next videos. Peace.
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