What is Algal Oil?

Algal oil is a vegetable oil extracted from micro-algae and provides important omega-3 fatty acids (DHA and EPA), just like fish oil.

It's considered a sustainable source of these fatty acids because algae, a renewable resource, is grown in controlled tanks and ponds. This helps reduce the impact on marine ecosystems.

Unlike fish oil, algae oil is completely plant-based, making it a suitable choice for vegetarians and vegans.

Where do the algae come from?

Most commercially available algae oil is extracted from the Schizochytrium algae. This microalgae is particularly valuable because it produces large quantities of the omega-3 fatty acid DHA.

Scientists have developed ways to optimize algae oil yields by controlling growing conditions such as temperature, light, and nutrients.

These techniques help algae produce omega-3 fatty acids more efficiently, particularly DHA. Algal oil is therefore increasingly considered a sustainable and healthy source of omega-3 fatty acids.

Types of algae oil

Algal oil comes in different varieties, depending on the type of algae used and the omega-3 fatty acids it contains.

Algal oil with DHA

Most algae oils contain only DHA, which among other things:

• Good for your brain (min. 250 mg per day); and
• Contributes to the maintenance of normal blood fat levels (min. 2 g per day)

Algal oil with both DHA and EPA

But the best algae oil contains both DHA and EPA. Algae that produce both include Crypthecodinium or Nannochloropsis . Taking DHA and EPA together is good for you:

• Blood pressure (min. 3 grams per day); * and you
• Heart (min. 250 mg per day)

Good to know: (*) When you use supplements, this should not exceed 5 grams together with your diet.

Benefits of Algal Oil

Although algae oil is often more expensive than fish oil, it offers several benefits.

Here are 5 important benefits of algae oil:

1. Completely suitable for vegetarians and vegans – as it has no animal origin.
2. Same effect as fish oil - Algal oil contains the same powerful omega-3 fatty acids as fish oil, namely EPA and DHA, but from a plant-based source. This means you can experience the same health benefits as with fish oil.
3. Good for the environment - By choosing algae oil, you help combat overfishing. Instead of harvesting fish from the sea, algae oil is sustainably farmed, which has a less harmful impact on the environment.
4. No burping - Algal oil has a mild, neutral flavor. No fishy burps or aftertaste.
5. Less contamination - Algae grows at the base of the food chain and is often cultivated in closed systems, meaning you're hardly exposed to any contamination. This makes algae oil a pure alternative to fish oil, which can sometimes contain heavy metals or other contaminants.

Tip: Because algae oil has a milder flavor, you can also add it to your daily smoothie or meal. It's important to add the algae oil only after cooking, as heating damages the algae and reduces its effectiveness.

What is ALA and is it in fish oil?

ALA (alpha-linolenic acid) is a plant-based omega-3 fatty acid and is mainly found in plant sources such as flaxseed, chia seeds, and walnuts, not in fish oil .

Although ALA and DHA/EPA are all omega-3 fatty acids, they are used and processed by the body in different ways.

ALA must first be converted into DHA and EPA in the body, but this conversion is often inefficient. Therefore, algae oil or fish oil is often more effective at increasing your omega-3 levels than vegetable oils, such as flaxseed oil. (1)

The difference between fish oil and algae oil

Fish are so rich in omega-3 fatty acids because they feed on algae or other algae-eating organisms. They themselves don't contain any omega-3 at all!

The healthy fatty acids from the algae accumulate in the fish's fatty tissue. These fats are extracted for fish oil supplements. Algal oil, on the other hand, is extracted directly from the microalgae.

This makes it a plant-based and vegan source of omega-3 fatty acids.

What is better: Fish oil or Algal oil?

Algal oil and fish oil are both effective sources of omega-3 fatty acids, provided the algal oil contains both DHA and EPA.  (2)

Not only are they equally effective, the absorption of omega-3 fatty acids from both fish oil and algae oil is also comparable.

The choice between the two depends mainly on personal preferences and ethical considerations.

Sources used

1. 1. Lane, K.E., Wilson, M., Hellon, T.G., & Davies, I.G. (2021b). Bioavailability and conversion of plant based sources of omega-3 fatty acids – a scoping review to update supplementation options for vegetarians and vegans. Critical Reviews in Food Science And Nutrition , 62 (18), 4982–4997. https://doi.org/10.1080/10408398.2021.1880364
   2. Ryan, L., & Symington, A. M. (2014). Algal-oil supplements are a viable alternative to fish-oil supplements in terms of docosahexaenoic acid (22:6n-3; DHA). Journal Of Functional Foods , 19 , 852–858. https://doi.org/10.1016/j.jff.2014.06.023