Vegan omega-7 supplements sources

Vegan Omega-7 Supplements: Plant-Based Sources and Benefits

Introduction

While omega-3 and omega-6 fatty acids often dominate nutritional discussions, omega-7 fatty acids represent an often-overlooked yet significant component of a comprehensive health regimen. For those following plant-based diets, identifying reliable vegan sources of omega-7 can present unique challenges. This article explores the various plant-based options for omega-7 supplementation, their health benefits, and how to incorporate them into a vegan lifestyle.

What Is Omega-7?

Omega-7 fatty acids, primarily palmitoleic acid, belong to the family of monounsaturated fats. Unlike essential fatty acids that must be obtained through diet, the human body can synthesize omega-7 to some extent. However, supplementation may provide additional benefits beyond what endogenous production offers.

Research suggests that omega-7 fatty acids contribute to metabolic health, cardiovascular function, and skin integrity. Their anti-inflammatory properties have garnered increasing attention in nutritional science communities, particularly for those seeking holistic approaches to wellness.

Plant-Based Sources of Omega-7

The most common source of omega-7 fatty acids is sea buckthorn oil, derived from the berries and seeds of the sea buckthorn plant (Hippophae rhamnoides). However, several other plant-based sources exist that are suitable for vegans:

1. Sea Buckthorn Oil

Sea buckthorn remains the premier vegan source of omega-7, containing approximately 30-40% palmitoleic acid. The bright orange berries of this plant yield an oil rich not only in omega-7 but also in antioxidants, vitamins, and other beneficial compounds.

Notable supplements include:

Ora Organic Sea Buckthorn Oil Capsules
Garden of Life Sea Buckthorn Oil
Nordic Naturals Sea Buckthorn Oil
New Chapter Sea Buckthorn Force

These supplements typically come in capsule form, with recommended dosages ranging from 500-1000mg daily.

2. Macadamia Nut Oil

Macadamia nuts and their oil represent another significant vegan source of omega-7 fatty acids. While the concentration is lower than sea buckthorn (approximately 17-20%), macadamia oil offers excellent culinary versatility alongside its nutritional benefits.

Available supplements include:

Now Foods Macadamia Oil
Sports Research Macadamia Oil Softgels
Dr. Adorable Macadamia Nut Oil

3. Avocado Oil

Avocado oil contains modest amounts of omega-7 fatty acids alongside abundant omega-9 fatty acids. Its mild flavor profile makes it an excellent addition to both supplement regimens and culinary applications.

Vegan-friendly options include:

Nutiva Organic Avocado Oil
BetterBody Foods Avocado Oil Supplements
Sports Research Avocado Oil

Health Benefits of Vegan Omega-7 Supplements

The scientific literature increasingly acknowledges several potential health benefits associated with omega-7 fatty acid supplementation:

Metabolic Health

Research published in the Journal of Clinical Lipidology suggests that palmitoleic acid may positively influence insulin sensitivity and glucose metabolism. A 2016 study found that omega-7 supplementation was associated with improved markers of metabolic syndrome in participants with elevated lipid profiles.

Cardiovascular Support

Omega-7 fatty acids appear to benefit cardiovascular health through multiple mechanisms. A comprehensive review in Advances in Nutrition noted that palmitoleic acid may help maintain healthy cholesterol levels already within normal range and support arterial flexibility.

Skin and Mucous Membrane Health

Traditional uses of sea buckthorn, the primary vegan source of omega-7, have centered around skin health. Contemporary research in the International Journal of Molecular Sciences confirms the potential benefits of omega-7 for skin hydration, elasticity, and barrier function.

Anti-Inflammatory Properties

Chronic low-grade inflammation underlies numerous health concerns. Studies published in Lipids in Health and Disease suggest that omega-7 fatty acids may help modulate inflammatory responses, potentially benefiting those with inflammatory conditions.

How to Choose Quality Vegan Omega-7 Supplements

When selecting a vegan omega-7 supplement, several factors warrant consideration:

Source Integrity

The geographical origin of plant materials can significantly impact supplement quality. Sea buckthorn grown in pristine environments, such as the Tibetan Plateau or Scandinavian regions, often yields superior oils.

Look for supplements that specify:

Wildcrafted or organically grown source materials
Sustainable harvesting practices
Full traceability from harvest to finished product

Extraction Methods

The extraction process directly influences the nutritional integrity of omega-7 supplements. Cold-pressed oils retain more beneficial compounds than those extracted using high heat or chemical solvents.

Premium supplements like Pure Synergy Organic Sea Buckthorn and Flora Sea Buckthorn Oil emphasize their solvent-free extraction methods.

Formulation Considerations

Standalone omega-7 supplements offer targeted benefits, while formulations combining omega-3, -6, -7, and -9 provide broader spectrum support. The latter may benefit those seeking comprehensive fatty acid supplementation.

Supplements such as Deva Vegan Omega-3-6-7-9 provide balanced fatty acid profiles from entirely plant-based sources.

Third-Party Testing

Reputable supplements undergo independent verification for potency, purity, and absence of contaminants. Look for products featuring certification from organizations like USP, NSF International, or ConsumerLab.

Incorporating Omega-7 into a Vegan Diet

Beyond supplementation, several whole-food approaches can increase dietary omega-7 intake:

Macadamia nuts represent the most accessible whole food source, containing approximately 17% omega-7 fatty acids
Avocados provide modest omega-7 content alongside numerous other beneficial nutrients
Sea buckthorn berries, while less common, can be found as dried berries or juice in specialty stores

For culinary applications, cold-pressed macadamia and avocado oils make excellent additions to salad dressings, dips, and low-heat cooking preparations.

Dosage Recommendations

Clinical studies typically employ dosages ranging from 200-900mg of palmitoleic acid daily. For sea buckthorn oil supplements, which contain approximately 30-40% palmitoleic acid, this translates to roughly 500-2000mg of oil daily.

As with any supplement regimen, consultation with healthcare providers remains advisable, particularly for individuals with pre-existing health conditions or those taking medications.

Potential Interactions and Considerations

While generally well-tolerated, vegan omega-7 supplements warrant certain precautions:

Anticoagulant medications: Omega-7 fatty acids may enhance the effects of blood-thinning medications
Diabetes management: Potential influences on blood glucose regulation may necessitate monitoring for those with diabetes
Pregnancy and lactation: Limited research exists regarding safety during these periods

Conclusion

Vegan omega-7 supplements derived from sea buckthorn, macadamia, and avocado sources offer plant-based individuals access to this beneficial fatty acid family. The growing body of research supporting omega-7's role in metabolic, cardiovascular, and dermal health suggests meaningful applications for those seeking comprehensive nutritional support.

As with any nutritional intervention, the integration of omega-7 supplements works best within the context of a balanced diet and healthy lifestyle. By selecting high-quality, sustainably produced supplements and adhering to evidence-based dosage recommendations, vegans can effectively incorporate omega-7 fatty acids into their wellness protocols.

References

Bernstein, A. M., Roizen, M. F., & Martinez, L. (2014). Purified palmitoleic acid for the reduction of high-sensitivity C-reactive protein and serum lipids: A double-blinded, placebo-controlled study. Journal of Clinical Lipidology, 8(6), 612-617.
Cao, H., Gerhold, K., Mayers, J. R., Wiest, M. M., Watkins, S. M., & Hotamisligil, G. S. (2008). Identification of a lipokine, a lipid hormone linking adipose tissue to systemic metabolism. Cell, 134(6), 933-944.
Zielińska, A., & Nowak, I. (2017). Abundance of active ingredients in sea-buckthorn oil. Lipids in Health and Disease, 16(1), 95.
Makrantonaki, E., Zouboulis, C. C., & German National Genome Research Network. (2007). The skin as a mirror of the aging process in the human organism—State of the art and results of the aging research in the German National Genome Research Network 2 (NGFN-2). Experimental Gerontology, 42(9), 879-886.
Yang, Z. H., Miyahara, H., & Hatanaka, A. (2011). Chronic administration of palmitoleic acid reduces insulin resistance and hepatic lipid accumulation in KK-Ay mice with genetic type 2 diabetes. Lipids in Health and Disease, 10(1), 120.
Frigolet, M. E., & Gutiérrez-Aguilar, R. (2017). The role of the novel lipokine palmitoleic acid in health and disease. Advances in Nutrition, 8(1), 173S-181S.
Kallio, H., Yang, B., Peippo, P., Tahvonen, R., & Pan, R. (2002). Triacylglycerols, glycerophospholipids, tocopherols, and tocotrienols in berries and seeds of two subspecies (ssp. sinensis and mongolica) of Sea Buckthorn (Hippophaë rhamnoides). Journal of Agricultural and Food Chemistry, 50(10), 3004-3009.
Fatima, T., Snyder, C. L., Schroeder, W. R., Cram, D., Datla, R., Wishart, D., Weselake, R. J., & Krishna, P. (2012). Fatty acid composition of developing sea buckthorn (Hippophae rhamnoides L.) berry and the transcriptome of the mature seed. PLoS One, 7(4), e34099.

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