Evidence-Based Nutrient Recommendations

Omega-3 Recommendations Updated

We haven’t posted in a few months due to an extensive update of Omega-3s Part 2—Research, and carefully reviewing and updating our omega-3 recommendations:

    • We’ve removed the recommendation to avoid oils high in omega-6 because the evidence for that requirement has been lacking.
    • For those wanting to follow more prudent recommendations, instead of recommending a DHA supplement as the only alternative, we now also include the option of increasing ALA by 2,000 mg per day.
    • We’ve added a table for the Dietary Reference Intakes for ALA for all age groups.
  • We added a table of plant foods that are plentiful in ALA.

The new recommendations can be found in Daily Needs.

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  • If you have a question about whether it's okay to cut supplements in half or combine supplements to achieve the dose we recommend, the answer is “Yes.” Be aware that nutrient recommendations are only estimates—it's not necessary to consume the exact amount we recommend every single day.
  • We aren't able to respond to questions about which brands of supplements to take.
  • We cannot provide personal nutrition advice for specific health conditions. If you need private counseling, here's a list of plant-based dietitians and we especially recommend VeganHealth contributor Taylor Wolfram, MS, RDN, LDN.
  • We urge you to consult with a qualified health professional for answers to your personal questions.