You’ve heard of fish oil, yes? Fish oil is the main source for omega-3 EPA eicosapentaenoic acid (EPA) and docohexaenoic acid (DHA), with EPA and DHA considered by many scientists to be the most important components. The third component is alpha-linolenic acid (ALA), a plant-based source of omega-3 fatty acids, which is found in some nuts (like walnuts), seeds (think flaxseed and chia), and oils and is a way for vegetarians and vegans to get omega-3s without eating fatty fish (such as salmon or anchovies) or taking fish oil supplements.
But fish oil is not the only source for omega-3 EPA and DHA and omega-3 ALA is not the only choice for vegans or vegetarians. Say hello to algal oil.
Algal oil features marine-based omega-3 fatty acids EPA and DHA that are suitable for vegans and vegetarians, sourced from specific types of algae.
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Algae itself includes 40,000 species that range from single-celled microscopic organisms known as microalgae to macroalgae like kelp and seaweed. Dietary supplements containing algal oil (and therefore usually both omega-3 EPA and DHA) can be sourced from marine algae or grown in laboratories. In fact, according to this article, it’s easy to increase the amount of omega-3s in algae by manipulating their exposure to UV light, oxygen, sodium, glucose and temperature.
Large marine algae such as seaweed are macroalgae and may look like plants to you and me, but not to botanists or marine biologists, or basically anyone in the know. For one thing, most plants have a vein-like vascular system, but large marine algae don’t. You may see these omega-3s labeled on supplements as seaweed oil or algae oil, as well as algal oil. (Be sure to read the label to know what you’re getting.)
Then there are microalgae which can only be seen under a microscope, as their name would imply, and they, too, are sources for algal oil. Found in the sea and in freshwater, but also on land, microalgae are plant-like substances that are usually photosynthetic and aquatic, but not with true roots, stems, leaves, or vascular tissue, according to this article. Spirulina is one example of microalgae containing omega-3 EPA and DHA.
You may have noted we said plant-like. Algae are not considered true plants, nor are they considered animals. Their family is categorized as protists. And, we’re just going to give you this definition as published in a scientific article from Molecular Biology of the Cell. Heads up: you may need a dictionary. Here we go: “Marine protists are a polyphyletic group of organisms playing major roles in the ecology and biogeochemistry of the oceans, including performing much of Earth’s photosynthesis and driving the carbon, nitrogen, and silicon cycles.”
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What are the Main Ingredients in Algal Oil?
First off, algal oil supplements can be rich sources of omega-3 EPA and DHA the amount of which can range broadly according to the brand of dietary supplement being purchased. That’s one reason to compare labels for the amounts, as well for serving sizes.
And interestingly enough, fatty fish don’t produce their own omega-3 EPA and DHA. Their source for these fatty acids is algae, specifically microalgae, which is part of the fatty fish diet.
Omega-3s are not the only omega fatty acids found in algal oil. There are also omega-9 fatty acids, another healthful fat, this one a monosaturated fat as opposed to the polyunsaturated fats in omega-3s. From a scientific standpoint, the terms polyunsaturated and monounsaturated refer to the chemical structure, e.g., the number of double bonds found in the nutrient. Polyunsaturated fats contain two or more double bonds, while monounsaturated fats like omega-9 have only one double bond.
Oleic acid is perhaps the best-known omega-9 fatty acid. Oleic acid is readily available in plenty of foods, including nuts and seeds, plant and seed oils and salad dressings. Olive oil is extremely rich in omega-9s, while other oils (cashew, almond, avocado) are relatively good sources.
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The American Heart Association recommends that the majority of your fats be monounsaturated and polyunsaturated fats. Read more about omega-9s in this blog.
If you’re consuming foods with algal oil, here are some of the other nutrients you’ll find. For example, seaweed (and dried seaweed) contains iodine and tyrosine, both thyroid function-supporters as well as small amounts of vitamins A, C, E and K, and folate, zinc, sodium, calcium and magnesium.
Spirulina, too, offers a variety of nutrients, including sodium, potassium and iron and smaller amounts of magnesium and vitamin C. And both seaweed and spirulina contain all of the essential amino acids. Read more here.
If you’re taking algal oil supplements, read the label to see what other nutritional ingredients are included.
What are the Health Benefits of Algal Oil?
It depends on who you ask. This article from Men’s Health says this: “It’s worth repeating: there’s plenty of research done on the health benefits of the different types of omega-3s, but not a ton done on algae oil itself.”
The article continues, advising that many people supplement with algae oil for these benefits: to reduce inflammation, support brain health, cardiovascular health, eye health, joint health, joint pain, gut health or help manage blood lipids. But the reporter was not convinced, claiming that the scientific jury is still out on the actual benefits of algae oil.
We understand where he’s coming from. However, keep in mind that algal oil is a vegetarian source of EPA and DHA and that omega-3 EPA and DHA have a rich library of research, with more than 50,000 studies — 5,000 of which are human clinical trials.
BLOG: Do Omega-3 Supplements Expire?
The article also mentions that the primary function of algae oil may be to boost your intake of omega-3s, “thanks to its high content of the [omega-3 EPA and DHA] fatty acids.” To that, we add that if that is the reason you’re taking algal oil, you can actually take a simple, finger prick blood test to determine if your objective is being reached. OmegaQuant offers several at-home tests to determine the levels of EPA and DHA in your red blood cells.
An article in the American Heart Association News states that “omega-3 fatty acids play an important role in heart and brain health. They’ve been linked to a stronger immune system, reduced inflammation and lower blood pressure and triglycerides, reducing the risk for heart disease and cognitive decline. But most people in the U.S. don’t include enough omega-3s in their diets.”
In addition to heart health benefits, other articles point to omega-3s’ potential benefits for helping reduce symptoms of dry eye, easing inflammation, helping depression, and the growth and development of babies. Read more here and here.
Why Sustainability Matters
If sustainability matters to you, and it does for a growing number of people, algae may be more sustainable than fish oil supplements. The reason? Algae doesn’t contribute to overfishing and it is plentiful and grows rapidly.
This article adds that algae is a more environmentally friendly product than fish oil, which is harvested using unsustainable mass-scale fishing methods. As climate change continues to negatively impact marine life, choosing algae oil produced in laboratories is the more nature-conscious choice, says the author.
It should be pointed out, however, that many leading fish oil suppliers and manufacturers are taking steps to ensure the sustainability of both fish oil and algal oil, as discussed in this piece. In addition, a representative of the Global Organization for EPA and DHA (GOED) Omega-3 noted that “just because you aren’t using fish to produce the oil doesn’t necessarily make the end product more sustainable. Just like with fish oils, a rigorous life-cycle assessment is necessary to determine the environmental impact of manufacturing algal omega-3 oils.”
Bottom line: If you’re going to choose an algal oil omega-3 supplement, whether it’s for the potential health benefits, to raise your blood levels of EPA and DHA, because you’re a vegan or vegetarian or because you support sustainability efforts—or for all these reasons—it’s a smart choice to select a algal oil supplement that contains both EPA and DHA omega-3 fatty acids. Check the label! And remember to regularly test your blood levels to be sure you’re in the sufficient or optimal range for omega-3 EPA and DHA blood levels.
