Micronutrients & recovery
Stearidonic acid (SDA) is a more effective plant-based precursor for increasing EPA levels than alpha-linolenic acid (ALA) because it bypasses the rate-limiting delta-6-desaturase enzyme step in the conversion pathway.
If you cannot take fish or algae oil, look for supplements containing Stearidonic Acid (SDA) from sources like Echium plantagineum or Buglossoides arvensis (Ahiflower). These provide more EPA than equivalent amounts of standard flax or chia oil because they skip the hardest step of conversion in your body.
Because direct dietary supplementation of SDA (instead of ALA) can bypass the first rate-limiting step, foods rich in SDA are more beneficial than ALA is for increasing the EPA levels in the body.
Why this rating
Based on biochemical pathways and specific study citations (Cumberford and Hebard) regarding SDA-rich oils.
Source
Omega−3 Polyunsaturated Fatty Acids (PUFAs): Emerging Plant and Microbial Sources, Oxidative Stability, Bioavailability, and Health Benefits—A Review
Ramesh Kumar Saini et al. · Antioxidants · 2021
DOI 10.3390/antiox10101627
More from this paper
- Direct supplementation with EPA and DHA is significantly more effective for cardiovascular health and raising the n-3 index than consuming alpha-linolenic acid (ALA) from plant sources, due to the extremely low and variable bioconversion rate of ALA to EPA/DHA in humans.Good
- Genetic variants in the FADS1-2-3 gene cluster significantly reduce the bioconversion of ALA to EPA/DHA, making direct EPA/DHA supplementation necessary for populations with high prevalence of these variants (e.g., Americans, East Asians).Good
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