Algae-Based Omega-3 Supplements: Are they good for you?

For years, maybe decades now, we’ve heard about how essential omega-3s, and more specifically, DHA and EPA, are for our health. Fish oil has been the standard source of omega-3s, and mounds of research support its use. However, some people don’t eat animal products. Others have grown concerned about overfishing and would prefer an alternative source for omega-3 supplements. These consumer demands led to the development of algae oil, a vegan and sustainable omega-3 source. At first, consuming an oil derived from that slimy green stuff might sound strange. But, when you think about it, fish oil is high in omega-3s because fish eat algae. So, we shouldn’t be surprised that if we can consume it in some way, we’ll get the same omega-3s the fish get without needing to consume it from them. This article isn’t to convince you to ditch fish oil. We use it regularly. Instead, I only hope to give you an alternative if fish oil isn’t your thing. Hopefully, being healthy is your thing, and the research shows that for optimal health, you need to get in more omega-3s than your diet provides. What is algae oil? When you hear “algae”, your mind might picture greenish blobs floating on the surface of a pond or ocean. But, there’s so much more to these simple organisms. They are tiny, yet powerful, factories capable of creating essential nutrients like Omega-3 fatty acids. So, what exactly is algae oil? Algae oil is a plant-based oil derived directly from algae. Unlike fish or krill oil, it doesn’t come from animals, but from microalgae cultivated in controlled environments. This is why it’s a go-to source of Omega-3 for those on a vegan or vegetarian diet. Here’s how it works. Algae are grown in large, closed systems where they can be fed with carbon dioxide and sunlight. As they grow, they produce oil rich in docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)—the most beneficial types of Omega-3 fatty acids.Lenihan-Geels, G., Bishop, K. S., & Ferguson, L. R. (2013). Alternative Sources of Omega-3 Fats: Can We Find a Sustainable Substitute for Fish? Nutrients, 5(4), 1301–1315. https://doi.org/10.3390/nu5041301 Once the algae are mature, the oil is extracted, purified, and voila—you’ve got algae oil. The best part is that this process doesn’t contribute to overfishing or disrupt marine ecosystems. Quite the opposite: it’s a sustainable practice that reduces carbon dioxide in the atmosphere. But beyond its green credentials, the real power of algae oil lies in its high-quality Omega-3 content. Algae Oil and Omega-3s Omega-3s are a type of polyunsaturated fat that your body can’t produce on its own, meaning you need to get them from your diet.Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in nutrition, 3(1), 1–7. https://doi.org/10.3945/an.111.000893 There are three types you should know about: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is commonly found in plant-based foods like flaxseeds, chia seeds, and walnuts. Your body can convert ALA to EPA and DHA, but the conversion rate is extremely low.Brenna, J. T. (2002). Efficiency of conversion of alpha-linolenic acid to long chain n-3 fatty acids in man. Current Opinion in Clinical Nutrition and Metabolic Care, 5(2), 127–132. https://doi.org/10.1097/00075197-200203000-00002 That’s where EPA and DHA, the Omega-3 superstars, come into play. They’re primarily found in fatty fish and algae. So where does algae oil fit into all of this? Algae oil is an incredibly potent source of DHA and EPA, meaning it provides these valuable Ome