this post was submitted on 21 Sep 2025
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Omega-3 Supplementation? (slrpnk.net)
submitted 2 weeks ago by reallykindasorta@slrpnk.net to c/vegan@slrpnk.net
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I was going to pick up some chia seed oil capsules to see if they helped improve my lipid panels but got drawn into a research rabbit-hole and am now a bit lost. Is it useless to take Omega-3s that don’t have both DHA and EPA? Anyone feel like they have a good grasp on this?

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[–] MxRemy@piefed.social 2 points 2 weeks ago (1 children)

Only partially related but, I've been trying out the handful of seaweed derived cooking oils and been pretty satisfied. At least in terms of the cooking itself anyway... I can only hope they're actually useful for your health.

[–] Novocirab@feddit.org 8 points 2 weeks ago* (last edited 2 weeks ago) (2 children)

Of note, for anyone else reading along: Pretty much all Omega 3 fatty acids get destroyed when cooked.

[–] MxRemy@piefed.social 5 points 2 weeks ago* (last edited 2 weeks ago)

Oh yeah 100% important!! I should've been more specific, cooking just as in like "it tastes good and you can put it in your food".

[–] MxRemy@piefed.social 1 points 1 week ago (1 children)

Oh wait update question to this! I often see it recommended to eat small oily fish to get DHA, but almost all the small oily fish people eat are tinned. Don't those get heated in the tinning process?

[–] Novocirab@feddit.org 2 points 1 week ago* (last edited 1 week ago) (1 children)

Excellent question. I don't know; I would suspect cooking to lower contents but they might have been very high beforehand, so relevant amounts remain. However, a quick search has lead me to this document where they have actually found measurements to increase after cooking: https://hal.science/hal-03215360/document Ctrl+F "regarding cooking"

211 Regarding cooking methods, grilled fish had higher FA [fatty acid] contents, especially

212 EPA+DHA and MUFA, than steamed fish, as well as than T_0 fish (all in dry weight). A higher

213 FA content measured after grilling might be related (i) to changes in the fillet texture that

214 might improve FA extraction from tissue, as high heating is commonly used by the industry

215 for fish oil extraction (Adeoti & Hawboldt, 2014); or (ii) to FA exchanges with the

216 subcutaneous fat beneath the skin (fillets were cooked with the skin), favoured by the

217 increasing temperature.

So this matter is complex.

[–] MxRemy@piefed.social 2 points 1 week ago* (last edited 1 week ago)

Whoaa, who'd have guessed! The whole topic of fish/algae oils in general seems not to have any real sure facts yet. Either way, probably can't go wrong by eating them anyway, hopefully?

EDIT: "eating them" aka the algaes, I mean, lol. This is a vegan comm afterall!