Poor bioavaliability of flaxseeds,

Flaxseed oil contains omega-3s in the form of alpha-linolenic acid (ALA) from which the body can make eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the principal omega-3s found in fish oil. The conversion is not highly efficient from ALA to DHA and EPA. Estimates of the rate of conversion range from 5% to 25%. This means that it is necessary to take 4–20 times more than the amount of fish oil omega-3s to get the same amount from flaxseed oil. Moreover, this conversion rate degrades further with age.

Furthermore, (this shouldn’t be a problem with huel) vitamins B3, B6, B12, C, zinc, and magnesium are required by your body to covert ALA to EPA and DHA and without these you will not absorb any of these beneficial fats. This is actually one of the main arguments against a Vegetarian or Vegan diet as these are the most difficult nutrients to get enough of while on this diet.

I’ve been looking around and I have found that the best source of omega 3 is Microalgae.
While fish oil has become famous for its omega-3 fatty acid content, fish don’t actually produce omega 3, instead accumulating their omega 3 reserves by consuming microalgae. These omega3 fatty acids can be obtained in the human diet directly from the microalgae that produce them.

I’m not really sure how much or what microalgae is the best to take but spirulina is one of the most marketed. It is a good source of ALA, EPA and DHA. One thing to note about spirulina supplements though is that there is no natural source of b12 in it, only a psuedo b12 that inactive in humans and may interfere with the bioavaliability of other b12s, so this is something to keep in mind as most companies who grow and sell it claim it is a great source of b12.

What is everyone else’s thoughts on this?

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The lowest rate I’ve actually seen in any study is 8.5% - 8% of ALA to EPA, and 0.5% to DHA. That rate also increases in those consuming no DHA or EPA, so I’ve always taken a worst case figure as 10% conversion.

This download lists various different recommended omega 3 intakes (in terms of DHA and EPA), and generally, recommendations are 500mg per day for healthy individuals, 1000mg per day for those with diseases like coronary heart disease, and 1200mg for those with hypertriglyceridemia (rising up to 4000mg with doctor supervision).

Based on that download and a 10% conversion rate, 5g of ALA is sufficient for healthy individuals, 10g for those with CHD, and 12g for unsupervised sufferers of hypertriglyceridemia. Huel exceeds all of these, so I don’t think it’s necessary to take any more. However, if you do still want to, it may work out cheaper to just buy algal oil, which is what contains the EPA and DHA. The best one I’ve seen is this one.

I hope that helps!

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The problem with fish oil is that toxins are easily stored in fats and oceans are far from clean with all pollutants, dead zones and all that, on top of that is is very easy for fish oil to spoil so it is better to look elsewhere. Seems like body can’t convert enough short chain acid in long one from flaxseed or other sources so additional supplementation is a must.
Spirulina seems like a good option but there is a possibility of cross-contamination of spirulina with blue algae that can produce neurotoxins so make double and triple sure you have the cleanest spirulina possible, no “no name” spirulina from china or something like this :). Technically spirulina is not algae it is cyanobacteria on the other hand Chlorella is plant, real green algae and looks like a little bit better option, or you can do both or even grow your own in fish tank in home :slight_smile:

B12 occur in nature, bacteria produce B12 and some animals have that bacteria in their guts but most are supplemented by B12 like humans, fun fact humans also produce B12 in their guts but it is to low in the line and can’t be absorbed. Natural untreated water like in clean mountain streams, lakes can have enough B12 in only 1L of water, but water from taps comes from a treatment plant and are cleaned and everything in it are killed so no B12 there.
B12 have couple types Cyanocobalamin - synthetic version, cheap, long shelf life, most popular, inactive and your body need to make it to an active form and remove cyanic after that from the body if you have good working kindness, digestive tract, no history of cyanic poisoning etc. If not this could be a potential problem.
But there are couple more active form of B12 like Methylcobalamin ( most popular) Hydroxocobalamin and Adenosylcobalamin, best way is to try Methylcobalamin and have yourself tested if everything is ok with levels of B12 there are people that respond better to other types of B12. Your body at once can absorb only 1,5-2 mcg + 1% of the whole dose you take so you have to make calculations how much you need to take. Good thing is that you can take like 5000mcg once a week and all absorbed B12 are stored in you body for some time and rest are easily excreted in urine, if you took to much you only get more expensive urine, there is no evidence that you can overdose B12.
So if there is addition of B12 in spirulina/ chlorella make sure it is no Cyanocobalamin or get one without B12 at all to be sure.

I covered the conversion in my article here. There is more than sufficient.