Algae oil is a plant-based oil derived from algae, plant-like microorganisms that live in aquatic environments. When you think of algae, you might picture the green film that floats in ponds or covers rocks along the shore. The algae oil in supplements is a bit different: It comes from algae grown in laboratory settings, ensuring a pure, clean product.
As a plant-based alternative to fish oil, algae oil is an excellent choice for those who don’t consume fish or want a sustainable, eco-friendly source of omega-3s. It is a rich source of omega-3 fatty acids, including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), with many benefits for heart, brain, and joint health.
1. Reduce Swelling and Inflammation
Omega-3 fatty acids in algae oil, including DHA and EPA, have powerful anti-inflammatory effects. Inflammation is a natural immune response that helps fight infection or heal injuries. When it becomes chronic, inflammation can contribute to many conditions, including autoimmune diseases, cardiovascular disease, gastrointestinal and neurodegenerative disorders, and mental health conditions.
Omega-3 fatty acids in algae oil help reduce inflammation by influencing the body’s inflammatory response on a cellular level (within individual cells within a living organism). Studies show that regular omega-3 intake can reduce levels of inflammatory molecules associated with chronic inflammatory conditions, such as C-reactive protein (CRP) and interleukin-6 (IL-6).
Algae oil may help control symptoms associated with chronic conditions affecting the heart, brain, gastrointestinal system, joints, and skin.
2. Aid in Brain Functions
Omega-3 fatty acid DHA is a building block for brain cells, making up 10% to 20% of total fats in the brain. Adequate DHA intake is essential for optimal cognitive function, including memory, attention, and problem-solving skills. Some studies suggest that DHA intake may prevent age-related cognitive decline and prevent or slow the progression of neurodegenerative conditions, which damage the nervous system, like Alzheimer’s disease.
3. Preventing Preterm Birth
Taking algae oil during pregnancy may lower the risk of early preterm delivery (before 34 weeks gestation) and its associated risks, including infant mortality and developmental delays. Current recommendations suggest pregnant people take prenatal supplements containing 200 milligrams (mg) of omega-3 DHA to support fetal brain development and prevent preterm birth.
However, new evidence suggests that taking 1,000 mg of DHA during the second half of pregnancy (20 weeks and beyond) may offer more protective benefits against early births.
4. Improving Mental Health and Neurodivergence Symptoms
The omega-3s in algae oil may help improve mood and relieve symptoms of mental health conditions like depression and anxiety. Omega-3 fatty acids are essential for the brain’s production of mood-regulating neurotransmitters, including dopamine and serotonin.
Research shows that taking omega-3 supplements may reduce symptoms of anxiety and depression by supporting the production of mood-regulating neurotransmitters (chemical messengers), including dopamine and serotonin. It also helps reduce low-grade inflammation, which can contribute to the development of mental health disorders.
Algae oil may also be a helpful supplement in managing symptoms of attention deficit hyperactivity disorder (ADHD) and autism spectrum disorder (ASD). Research shows that people with ADHD often have lower levels of omega-3s, and supplementation could help improve focus and attention, reduce impulsivity, and support emotional stability.
For people on the autism spectrum, some evidence suggests that 1,300–1,500 mg of EHA and EPA daily for 16 to 24 weeks may positively affect social communication, behavior, and emotional regulation.
5. May Support Heart Health
Omega-3s from algae oil are well-known for their heart-health benefits. They help lower blood pressure, reduce levels of triglycerides (a fat in the blood) and low-density lipoprotein (LDL) cholesterol (“bad” cholesterol), as well as raise levels of high-density lipoprotein (HDL) cholesterol (“good” cholesterol).
These factors combined contribute to a healthier cardiovascular system and lower the risk of heart disease. In people with existing heart disease, evidence suggests that omega-3 supplementation reduces the risk of major cardiovascular events, including heart attack and stroke.
6. May Help Eye Health
Whether from algae oil or other sources, omega-3s protect vision and eye health. DHA in algae oil helps maintain the structure and function of the retina—the light-sensitive tissue at the back of the eye that sends visual signals to the brain, allowing you to see.
Research shows that adequate omega-3 intake lowers the risk of age-related macular degeneration (AMD), which can cause vision loss as you age. Omega-3s like DHA and EPA also support tear production and reduce eye inflammation, which can help prevent or relieve dry eye syndrome symptoms.
Benefits of Cooking With Algae Oil
By cooking with algae oil, you can incorporate essential fatty acids into your diet while enjoying the versatility of a healthy, sustainable oil. Algae oil has a high smoke point, around 485 degrees F, making it ideal for high-heat cooking methods like frying, roasting, or sautéing. You can use it without worrying about the oil burning easily or losing its nutritional benefits.
Algae oil has a light, neutral, slightly buttery taste that won’t overpower your dishes. In recipes, you can substitute algae oil for other cooking oils, like vegetable or canola oil, to give your meals an added boost of omega-3s. It works well in sautéing vegetables, frying eggs, making smoothies or soups, or drizzling over popcorn for a healthy snack.
Nutritional Information
Algae oil is an excellent source of healthy fats. Its high omega-3 content (specifically DHA and EPA) makes it unique among plant-based oils. With no cholesterol or sodium, algae oil is a healthy choice for cooking and supplementation.
Nutrition facts for one tablespoon of algae oil:
| Nutrient | Amount |
|---|---|
| Calories | 120 |
| Protein | 0 grams (g) |
| Carbs | 0 g |
| Fat | 14 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 0 mg |
| Total saturated fatty acids | 0.499 g |
| Total monounsaturated fatty acids | 0.499 g |
| Total polyunsaturated fatty acids | 13 g |
| Total trans fat | 0 g |
| Total cholesterol | 0 mg |
Levels of Omega-3s
The omega-3 content in algae oil can vary depending on the brand and formulation of the supplement. Some algae oils and supplements contain higher amounts of DHA, some contain more EPA, and others are formulated to provide a more balanced ratio of DHA to EPA. Algae oil supplements, depending on the product, contain anywhere from 200 to 900 mg of omega-3s.
What Are the Best Sources of Omega-3s?
Omega-3s are vital for cell function and overall health. The body doesn’t produce omega-3s, so it’s important to acquire them through diet or supplements. The best sources of omega-3s include a variety of plant and animal-based foods, such as:
- Fatty fish, especially cold-water fatty fish, including salmon, mackerel, tuna, sardines, and herring
- Fortified foods, including certain brands of eggs, milk, yogurt, juices, and soy beverages
- Nuts and seeds, including flaxseeds, chia seeds, and walnuts
- Plant oils, including algae oil, flaxseed, soybean, and canola oils
Algae Oil vs. Fish Oil
Algae and fish oil are excellent sources of omega-3 fatty acids, but they differ in their environmental impact, taste, and dietary suitability.
Algae oil is made from marine algae, the original source of omega-3s that fish consume. Scientists can cultivate specific strains of algae with naturally high omega-3 levels, making it a sustainable, plant-based, and vegan-friendly option.
Fish oil is extracted from oily fish like salmon and mackerel, which raises sustainability concerns due to overfishing and its impact on marine ecosystems. Some fish oils may contain contaminants such as mercury, whereas algae oil is grown in controlled environments and purified to ensure it is toxin-free. Another advantage of algae oil is its taste, as its neutral flavor prevents the “fishy burps” or aftertaste that some fish oil users experience.
Both algae oil and fish oil are highly bioavailable, meaning the body absorbs and uses them efficiently. The choice between the two often comes down to personal preferences and dietary needs. Algae oil is an excellent option for those seeking a clean, eco-friendly, and vegan source of omega-3s, while fish oil remains a traditional and effective choice for those who consume animal-based products.
Dosage and How to Take It
The recommended daily intake of omega-3 fatty acids varies based on age, sex, dietary status, and overall health. In the United States, there is no established Recommended Dietary Allowance (RDA) for DHA and EPA, though experts typically recommend a combined intake of 250–500 mg/day for overall health.
While higher doses—up to 1,000 mg or more—may be helpful for specific uses (e.g., during pregnancy), the Food and Drug Administration (FDA) recommends consuming no more than 5 grams/day of EPA and DHA combined from supplements.
Algae oil is available in liquid and capsule forms, making it easy to incorporate into your routine. Capsules are a convenient supplement option, while liquid is useful when cooking. Always follow the dosage instructions on the product label or consult a healthcare provider to determine the right amount for your needs.
Possible Side Effects
Algae oil is generally well-tolerated, but like any supplement, some people may experience mild gastrointestinal discomfort, such as nausea, diarrhea, or heartburn.
- Gastrointestinal discomfort, such as nausea, heartburn, or diarrhea
- Fishy aftertaste, which is more common with fish oil but may occur with some algae oil products
Who Should Avoid It?
While algae oil is safe for most people, certain groups, such as the following, should exercise caution and talk to a healthcare provider before using algae oil:
- People with allergies: Although uncommon, some may have allergies to algae or algae-derived products.
- People on blood thinners: High omega-3 intake may increase the risk of bleeding, so it’s important to talk to a healthcare provider if you are taking anticoagulants (blood thinners) like Jantoven (warfarin) before supplementing with algae oil.
Summary
Algae oil is a plant-based, sustainable source of omega-3 fatty acids, particularly DHA and EPA, which support brain, heart, and eye health. It is available in capsule and liquid forms as a supplement or cooking oil. Algae oil is a plant-based, eco-friendly alternative to fish oil that provides an easy way to boost your omega-3 intake. While it’s generally well-tolerated, those with allergies or taking blood-thinning medications should consult a healthcare provider before use.
:max_bytes(150000):strip_icc()/ScreenShot2020-09-29at10.46.05AM-8b2f4ab0e9404529a4ab1e3bc782c78c.png)
اكتشاف المزيد من LoveyDoveye
اشترك للحصول على أحدث التدوينات المرسلة إلى بريدك الإلكتروني.