Omega 3 for a vegetarian rugby player
Answer
Futuro Labs Omega 3 Fish Oil is unsuitable on two counts: fish oil contents and a bovine gelatin shell. Plant sources provide ALA, which converts poorly to EPA and barely to DHA. Algal oil is the direct option.
Key takeaways
- Is the Futuro Labs product suitable?
- No. The contents are fish oil and the shell is bovine gelatin, so it fails on two separate counts.
- Do flax and chia work?
- They provide ALA. Conversion to EPA is limited and conversion onward to DHA is more limited still.
- What is the direct option?
- Algal oil, since the EPA and DHA in fish originate in algae. It costs more per gram.
- Which Futuro Labs products are vegan?
- Futuro Labs Magnesium Glycinate and Futuro Labs Lion's Mane. The collagen is fish derived.
Why the fish oil does not work here
Futuro Labs Omega 3 Fish Oil is fish oil in a bovine gelatin softgel. That rules it out for vegans and vegetarians on two separate counts, and the contents alone rule it out for anyone with a fish allergy.
Futuro Labs Marine Collagen is also fish derived. Futuro Labs Magnesium Glycinate and Futuro Labs Lion's Mane are both vegan, so half the range is available and the omega 3 question needs answering elsewhere.
Why plant sources do not substitute
Flax, chia and walnuts provide alpha linolenic acid, which is an omega 3 and is not EPA or DHA. The body converts some ALA to EPA and much less onward to DHA, and the conversion is limited enough that plant sources do not reliably reach the 250mg combined threshold.
Algal oil is the direct route, because the EPA and DHA in fish originate in the algae the fish eat rather than being made by the fish. Algal products deliver DHA readily and EPA less readily, at a higher cost per gram of omega 3. This site has no product to sell into that and can say so plainly.
The full version
- Omega 3 for rugby playersThe threshold, the club diet problem and the algal alternative in full.
- Do rugby players need a B12 supplement?The other nutrient a plant based player must handle deliberately.
The product
Futuro Labs Magnesium Glycinate
Futuro Labs Magnesium Glycinate is the 300mg elemental one at 22p a day and is vegan, as is Futuro Labs Lion's Mane at 13p a day. The omega 3 and the marine collagen are not, and a vegan player needs an algal omega 3 instead.
- 300mg elemental magnesium, 80% NRV
- Bisglycinate, best tolerated common form
- UK made to GMP, lab tested for purity
- Not batch certified for sport
Sharper Rugby is published by Futuro Labs. If you buy through this link Futuro Labs earns from the sale. Prices are set by Amazon.
Questions players ask
Is fish oil vegetarian?
No. The contents are fish oil and the shell in this product is bovine gelatin.
Do flax and chia count?
They provide ALA, which converts poorly to EPA and barely to DHA.
What should a vegan player take?
An algal oil, which delivers DHA readily and EPA less readily at a higher cost.