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.

Outlines

00:00

🧪 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.

05:12

📊 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.

Keywords

💡Vegan Omega-3 Supplement

A vegan omega-3 supplement is a plant-based alternative to traditional fish oil omega-3 supplements. It is usually derived from algae, which is a source of both DHA and EPA, the two main types of omega-3 fatty acids. In the video, the speaker discusses using a vegan, algae-based omega-3 supplement to compare its effects on dry eye symptoms and omega-3 blood levels to those of a fish oil-based supplement.

💡Dry Eye

Dry eye is a condition where the eyes do not produce enough tears or the right quality of tears, leading to discomfort and visual problems. The speaker, who is an eye doctor, mentions using omega-3 supplements to potentially alleviate dry eye symptoms. This condition is a central focus of the video, as the speaker conducts self-experiments to assess the impact of omega-3 supplements on dry eye biomarkers.

💡Omega-3 Index

The omega-3 index is a measure of the amount of omega-3 fatty acids (EPA and DHA) in the blood. It is expressed as a percentage of the total fatty acids and is used to assess omega-3 status in the body. In the video, the speaker uses an omega-3 index blood test from OmegaQuant to monitor his omega-3 levels before and after taking the vegan supplement, noting changes from a baseline score of 5.28% to 7.52%.

💡Bioavailability

Bioavailability refers to the proportion of a nutrient that is absorbed and utilized by the body. The speaker mentions bioavailability to explain why his omega-3 index score was lower with the vegan supplement compared to fish oil, suggesting that the algal omega-3 might not have been as well absorbed by his body due to differences in the chemical forms of DHA and EPA.

💡Tear Film Osmolarity

Tear film osmolarity is a measure of the salt concentration in the tear film. It is an important indicator of dry eye severity. In the video, the speaker uses this biomarker to evaluate the effectiveness of the vegan omega-3 supplement on his dry eye symptoms, noting that his osmolarity levels remained largely unchanged throughout the study.

💡MMP-9 Testing

MMP-9 testing measures the presence of matrix metalloproteinase-9, an inflammatory marker that is often elevated in individuals with dry eye disease. The speaker conducted MMP-9 testing as part of his dry eye assessment and found that his levels were negative at baseline and did not change after taking the vegan supplement.

💡DHA and EPA

DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are two primary forms of omega-3 fatty acids. They are found in high concentrations in fish oil but can also be obtained from algae. The speaker highlights the differences in DHA and EPA concentrations between the vegan and fish oil supplements he tested, noting that the vegan supplement had a higher DHA to EPA ratio, which might have affected his blood test results and absorption.

💡Baseline

In research, baseline refers to initial measurements taken before the start of an intervention. The speaker mentions his baseline omega-3 index and dry eye biomarkers before starting the vegan supplement, which he compares to the results after the intervention to evaluate any changes. He also mentions doing a six-month washout period to establish a new baseline for accurate comparisons.

💡Clinical Self-Study

A clinical self-study is a form of informal research where an individual tests a hypothesis on themselves. The speaker conducted a self-study by comparing the effects of vegan and fish oil omega-3 supplements on his dry eye symptoms and omega-3 levels. This self-experimentation allowed him to share personal insights with his audience but also highlighted the limitations of drawing broad conclusions from individual results.

💡Medisafe

Medisafe is a medication management app that helps users track their supplement and medication intake. The speaker used this app during his self-study to ensure he took the correct dosage of the vegan omega-3 supplement daily. He mentions it as a useful tool, although not sponsored, that helped him maintain consistency throughout his experiment.

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.