Omega-3s and My Fishy Decision

I’m about to embark on a new dietary experiment which is giving me mixed feelings so I’m here to talk about it.  My decision came about after recently receiving some disturbing lab results.  I’m all about honesty.  As much as I’d like everybody to think I am a vegan bursting with immaculate health, I have encountered a bump in my road and I’m ready to take action.

Earlier this year I participated in a research study entitled:  Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement.   Omega-3 fatty acids are fats that we need to get from our diet; our bodies cannot produce them.  Previous research has indicated that vegans often have low levels of these critically important fats.  The richest source is fatty fish like salmon and sardines.  For vegans, walnuts, ground flax seeds and chia seeds are good sources and I eat these on a regular basis.    Study results like this boosted my confidence that I was fine.  I thought there was no way I would be low but my blood sample showed otherwise.  In the reference range of 0.5%-10.6% my result was 2.4%.  Anything under 4% is considered undesirable and 8% or higher is optimal (according to OmegaQuant).  This is based on the levels of DHA and EPA in my blood.  DHA and EPA are beneficial fats found in fish– not the same thing as alpha-linolenic acid, the omega-3 found in plant sources.  The omega-3 fats found in plants like flax can be converted into DHA and EPA in the body, however this conversion is believed to be inefficient in some people.  While I was conscious of consuming plenty of omega-3s in my diet, the conversion to DHA and EPA wasn’t happening.  At least not in my blood– perhaps in my brain and other tissues it is good?  Maybe I am eating too many nuts and seeds that are high in omega-6s?  That’s the thing about all of this.  Nobody really knows for sure.  What I do know is that we understand very little about how various foods affect us and all I can do is go with the things science has established, doubts and all.  On the one hand, I still have my concern for mercury and other pollutants in fish as well as disgust at the horror that the fishing industry is causing– but I also don’t want to take any chances with my health and these results scared me.

I received a follow-up email with an opportunity to take part in phase 2 of the study where I would take a supplement (from algae) daily for 3 months and then get retested to see if my omega-3 levels have increased.  While I do take a B12 supplement, generally speaking I am not a fan of getting nutrients in pill form.  And algae?  I know it may be more humane but it doesn’t sound at all natural.  Fish have been consumed by humans since ancient history.  I doubt people ever had the urge to snack on algae.  And while I have chosen not to eat them, I do recommend fish and seafood consumption for my clients as a healthy food (in moderation).   After a long neurotic struggle inside my brain I decided to go with 1-2 servings of  fish per week.  Starting tonight.  Chris had some striped bass he caught himself that was in the freezer.   It’s not as high in omegas as salmon but it’s what we have.  We also have a can of sardines in the pantry which I plan to try next week.  Having such a strong reverence for life and love of all animals, I am not going to try to justify eating fish in any way other than to say that as a dietitian who is concerned with health I am going to do this.  And I am okay with it.  It feels very strange, after identifying with being vegan for over 12 years.  My way of life almost felt like my religion.  And now it’s changing.  It feels almost unreal and a part of me fears that other people will judge me but I have to get over that and do what I believe is right in this situation.

I like things simple, clear and black and white.  Rules provide structure.  Veganism offers that.  In a world filled with uncertainty and chaos, what you eat is one of the few things you can control.  When animals are abused and the earth and oceans destroyed and there is nothing you can do to stop it, living a vegan lifestyle makes you feel like at least you are doing your part.   But it doesn’t have to be all or nothing to make a difference.  Most days I will be vegan.  Other days I won’t.   Maybe after a few weeks I’ll decide to go back to avoiding seafood.  I still believe you can have a healthy life omitting all animal products and I respect anybody who chooses to do so… as well as those who choose to eat animals and their products.   I always felt pretty good eating the way I eat.  Is it possible I might even feel better adding some fish for it’s DHA and EPA?  Maybe this test result means nothing because in reality the science of nutrition is still in it’s infancy.  I don’t think I’ll ever know for sure.  But something clicked in my head and I’m ready to eat fish again.  For me, I need to lighten my “vegan rules” and see what happens.










Veganism out the window in 3…2…1…

My first non-vegan meal in over 12 years:  baked sweet potato and white potato, steamed spinach and grilled striped bass caught near Block Island by Chris.

I wasn’t really as appalled as I look-  I am the most un-photogenic person I know and just happen to have my eyes closed in most photos.  It would have been smart to take a few pics but hey, we wanted to eat.



Interested in Omega-3 information and vegan diets?  Here are a couple of links to check out:

The Vegan RD:  Omega 3 Fats in Vegan Diets  Omega 3 Fatty Acid Recommendations for Vegetarians

I’d love to hear anybody’s thoughts on this~


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6 Responses to Omega-3s and My Fishy Decision

  1. Jennifer says:

    I too became vegan for ethical reasons and I respect you greatly for making the choice you did. I have been vegan for three years but if I felt it was neccessary for my health I would make the same choice too, sourcing out my animal food sources as ethically as possible. Hopefully as you say this is a temporary solution but we cant fight for the planet and all it’s creation if we don’t take care of ourselves first.

    • Corinne Goff says:

      Thanks Jennifer! I never thought I’d eat animals again– it just goes to show that life is full of unexpected turns. As ethically as possible is definitely going to be a huge part of this. I appreciate your kind words!

  2. Lee says:

    I completely understand where you’re coming from! I eat a mostly plant-based diet, but do include a little animal protein here and there, particularly sustainably caught fatty fish to ensure adequate EPA and DHA. (Usually bone-in sardines, in the hopes that eating lower on the food chain will reduce my exposure to mercury and other toxins.) I’m with you–good health is more important than following “the rules” to the letter! 🙂

  3. Nancy Rondeau says:

    I also eat fish, wild caught salmon is a favorite, as well as tuna packed in olive oil and no red meat. Do not digest red meat very well and do not feel good when I have eaten it in the past. I know for me personally that I am better off with vegetables and grains. I find at my age I do better with very little pasta and bread because it helps keep my weight down. We all struggle to find what works best for us. For me it has been trial and error over many years of dealing with the cholesterol profile and all that it entails. Many things keep changing as science rejects old beliefs and adopts new ones. Everyday it seems something else is out and a new item of health whether it is a food or a supplement has been touted as the best thing for a certain aliment. We are all in the same boat as we sail around trying to find the best fit for our health. Good luck and I hope eating fish will help your situation.

    • Corinne Goff says:

      Thanks for sharing Nancy. You’re absolutely right- everyone needs to know themselves and discover how food affects their body because we are all different. If something is not working then that is a good indication that it’s time for a change. And I also agree with cutting down on breads and pastas to keep weight down– that’s great advice for just about everybody.

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