Micronutrients & recovery
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).
If you are of American or East Asian descent, your body is genetically less efficient at converting plant omega-3s (flax/chia) into active forms. You should prioritize direct sources of EPA and DHA (fish or algae oil) to ensure you get the benefits, whereas South Asian or African populations may have better conversion efficiency from plant sources.
These observations hypothesized that an ALA-rich diet can potentially help South Asian and African populations... because of the normal activities of ∆6- and ∆5-desaturase enzymes... whereas direct supplementation of EPA and DHA may be required for the American populations, because of the low conversion rate of ALA to VLC-PUFAs [47].
Why this rating
Cites genetic studies on allele frequencies and their correlation with conversion efficiency.
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
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