Without diet planning, vegans and vegetarians have low omega-3 intakes and blood levels; and in some cases, older vegans have close to no DHA in the blood. It is not clear whether these lower blood levels are harmful (and it is not likely to be well understood any time soon). Because DHA supplements are relatively expensive we suggest two options for vegetarians under Step 1.
Step 1: DHA Suppplement
Caution: Too much omega-3s can result in bleeding and bruising. If you have reason to believe you have problems with easy bleeding or bruising, or are already consuming plenty of omega-3s, consult a health professional before following these recommendations or adding more omega-3 to your diet.
Step 2: Minimize Omega-6 Oils
Step 3: Add some ALA
1/5 oz English* walnuts (3 halves)
1/4 tsp of flaxseed oil
1 tsp of canola oil
1 tsp ground flaxseeds
*English walnuts are the typical walnuts for sale in grocery stores. They are distinct from black walnuts.