The conversion rate varies by individual. Women convert ALA to DHA more efficiently than men, according to research.

Plant sources provide ALA (alpha-linolenic acid), which the body converts to EPA and DHA at rates of about 5-10% and <1% respectively. Studies show this conversion is inefficient. Should vegans supplement with algae-based EPA/DHA?

Flaxseeds, chia seeds, and walnuts are great ALA sources, but I also take algae supplements to be safe.

I use algae oil supplements. Studies show they're as effective as fish oil without the contaminants.

Research in the American Journal of Clinical Nutrition found that algae-based omega-3s significantly increase blood DHA levels.