Which dietary source is recommended for a woman seeking to increase her intake of eicosapentaenoic acid (EPA) while adhering to a plant-based diet?

The recommended dietary source for increasing eicosapentaenoic acid (EPA) intake while following a plant-based diet is algal supplements. Algal oil is derived from algae and is one of the few plant-based sources that provide EPA directly, making it an excellent choice for individuals who do not consume fish or fish products. This is particularly important for those following a vegan or vegetarian diet because traditional sources of EPA, such as fatty fish, are not included in their diets. Algal supplements typically contain both EPA and docosahexaenoic acid (DHA), another omega-3 fatty acid that supports heart and brain health.

Other options, such as flax seeds, olive oil, and walnuts, while healthy, do not provide EPA directly. Instead, they contain alpha-linolenic acid (ALA), which the body can convert to EPA, but the conversion process is inefficient and often does not yield sufficient amounts to meet physiological needs. This is why for individuals specifically looking to increase EPA intake, algal supplements are the most effective choice within a plant-based framework.