Researchers Create Plant-Based Oil To Replicate Omega-3s in Fish

According to a new study, genetically modified plants might be able to help you get omega-3 fatty acids in your diet if you do not eat fish.

People avoid fish and fish-based products for reasons such as taste, contamination concerns, cost, availability, and sustainability. However, fish—especially fatty fish like salmon and tuna—are rich in essential omega-3 fatty acids, which offer many health benefits.

Researchers have created an oil from a transgenic (genetically modified) plant that produces the key fatty acids by genetically inserting certain enzymes into plants. The result is a product called C. sativa oil.

The researchers published an update about their novel genetically modified oil in the journal Nutrition Bulletin in December 2020.

As Good As Fish Oil?

The researchers conducted a clinical trial to evaluate whether the consumption of the C. sativa oil provides similar plasma levels of the fatty acids as consuming fish oil.

In a double-blind, cross-over trial, the researchers gave test meals to a group of healthy people. Some of the meals contained omega-3 fatty acids (450 mg EPA + DHA) from either C. sativa oil and the others used commercial blended fish oil.

“Based on the study results, the transgenic C. sativa oil is just as effective as fish oil as an omega-3 supplement in terms of bioavailability, incorporation into blood lipids, and accumulation in plasma lipids,” Colleen Woods, MS, RDN, registered dietitian and owner of EdibleEdits.com tells Verywell. “It is also as well tolerated as fish oil, and may be more palatable.”

Other studies with a similar design have also yielded positive results. The new creation could be a welcomed alternative to fish and fish oil for people who would prefer to avoid these products.

The Health Benefits of Omega 3s

The human body can synthesize certain nutrients that we need, meaning that we don't have to get them through our diet. These nutrients are called non-essential because we do not have to consume them to meet our body's needs.

Essential nutrients, on the other hand, are nutrients that your body needs to function but cannot make on its own. That means we have to consume them to maintain our health.

DHA and EPA Omega-3 Fatty Acids

There are two omega-3 fatty acids that are key to health: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). The body can synthesize small amounts of these fatty acids, but not enough to meet the body's needs. That's why we need to consume omega-3s in our diet through food or supplements.

Omega-3s are mostly found in marine sources or fish oil supplements, but some foods like eggs are also fortified with them. Oily fish like salmon and tuna are key dietary sources of omega-3s.

The most recent Dietary Guidelines for Americans (2020-2025) recommend eating fish two to three times a week to get the benefits of these fatty acids.

Who Needs Omega 3s?

We all need omega-3 fatty acids to support our body's functioning, but some groups of people in certain health situations need them even more.

The American Heart Association (AHA) recommends that people with coronary heart disease get approximately 1 gram of EPA plus DHA omega-3 fatty acids a day. Pregnant people need omega-3 fatty acids to support fetal brain and eye development.

Getting enough omega-3s also offers preventative health benefits. “Consumption of adequate amounts of DHA and/or EPA are also linked to reduced risk of depression, migraine relief, and reduced risk of developing type 2 diabetes,” Brittany Scanniello, RD, a Colorado-based registered dietitian tells Verywell.

Limited Supply, Increased Demand

There is a need for an alternative source of these fatty acids that offer similar health benefits. Marine sources of EPA and DHA are decreasing as the demand for them increases, and some people avoid fish or fish products for other reasons.

“EPA and DHA production from seed oils is appealing as a source for fish farm feeding and direct use in humans, as most Americans are not getting enough long-chain omega-3s in their diets," Tom Brenna, PhD, professor of human nutrition a University of Texas at Austin, tells Verywell. 

A Solution for All?

If you follow a vegan lifestyle, can’t tolerate fish or fish oil supplements, or have other concerns about seafood intake, you'll benefit from having a non-fish way to meet your body's need for omega-3s. However, if you can include fish in your diet, doing so offers benefits that no pill can match.

"Seafood is not only the best dietary source of EPA and DHA; it is a whole package of essential nutrients including selenium, iron, zinc, and complete proteins that support growth, development, and maintenance of good health,” Brenna says.