Ask most people what omega-3 is and they'll say fish oil. That's not wrong, but it's not the whole story. Omega-3s are a family of fats, and the most important ones don't actually start in fish.
What are the three types of omega-3?
- ALA (alpha-linolenic acid) is found in plant foods such as flaxseed, chia, hemp seeds and walnuts. It's essential: your body can't make it.
- EPA (eicosapentaenoic acid) is found mainly in fatty fish and algae.
- DHA (docosahexaenoic acid) is also found mainly in fatty fish and algae. According to the NIH Office of Dietary Supplements, DHA is especially high in the brain and eyes and is present in breast milk.
Your body can turn some ALA into EPA and DHA, but not much: tracer studies estimate about 6% to EPA and 3.8% to DHA. That's why the long-chain forms are worth getting directly. Our guide to ALA vs. EPA vs. DHA goes deeper.
Where does DHA come from?
Here's the surprise: fish don't make DHA themselves. They get it by eating microalgae, and it builds up through the food chain. Fish oil supplements depend on catching large numbers of fish to extract it.
Microalgae can be grown in tanks, away from the ocean, and their DHA works just as well. In a randomized study, algal-oil DHA capsules and cooked salmon raised blood DHA levels equally.
Why we make our omega-3 from algae
Head & Heart is our plant-based DHA: 500 mg of DHA per serving from algae, not fish, and vegan. We third-party test every batch for heavy metals and contaminants, and you can take it any time of day, with or without food. If you're plant-based, how to get vegan omega-3 covers your food options too.
