Long-chain omega-3s

There are two types of omega-3 fatty acids:

• Essential omega-3 fatty acids: The only omega-3 fatty acid that is required and must be obtained from the diet is ALA (alpha-linolenic acid).
• Long-chain omega-3 fatty acids: Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are included in this category. Because ALA may be used to make them, they are not regarded as essential.

Your brain and eyes need long-chain omega-3 fatty acids for supporting structure. The growth of the brain and lowering incidence of inflammation, depression, breast cancer, and attention deficit hyperactivity disorder appear to be other benefits of a healthy diet (ADHD). Studies consistently demonstrate that compared to omnivores, vegetarians and vegans have up to 50% lower blood and tissue concentrations of EPA and DHA. Most medical professionals agree that 200–300 mg should be sufficient daily. Algal oil supplements can help vegans meet this suggested dose.