The Importance of Omega-3 Fatty Acids
While the human body makes most of the fat we need, it can’t make omega-3s. Everyone from athletes to babies needs omega-3 fatty acids in their diet. And we can only get omega-3s from the food we eat or the supplements we take.
Omega-3s are hugely important for many bodily processes. They are an integral part of cell membranes throughout the body and affect the function of the cell receptors in these cell membranes. They also play a role in making hormones that regulate blood clotting, the contraction and relaxation of artery walls, and inflammation responses throughout the body.
Omega-3 deficiency is associated with lower intelligence, depression, heart disease, arthritis, cancer, and many other health problems.
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Algae Omega-3 Benefits for Your Health
Algae oil contains 2 types of omega 3s, DHA and EPA, which are two of the most important omega-3 fatty acids that we normally only get from animal sources like fish. Algal oil also contains other important fatty acids called omega-9 fatty acids.
Together, these fatty acids provide many health benefits.
- Healthy Heart – The omega-3 fatty acids help to reduce the risk of cardiovascular disease. EPA and DHA can help lower blood pressure and triglycerides as well as improve blood vessel function.
- Healthy Eyes – Omega-3s help slow how quickly your tears evaporate, easing symptoms of dry eyes. EPA and DHA can also help ease eye irritation in those who wear contacts or work in front of computers. Omega 3s may even help to lower the odds of age-related macular degeneration.
- Ease Inflammation – Omega-3 fatty acids can help ease inflammation that occurs in those with rheumatoid arthritis and other inflammatory conditions, helping to reduce pain and swelling.
- Help with Depression – Some studies show that people with depression notice an improvement in their symptoms when they include omega-3 fatty acids in their diet.
- Keep Your Baby Healthy – Both EPA and DHA are vital for the growth and development of babies. It’s important for nursing mothers to get adequate amounts of EPA and DHA as their babies get their omega-3 fatty acids from breastmilk. Some infant formulas are fortified with algal oil to make sure that formula-fed babies get their essential fatty acids.
Sources of Omega-3
The three most important types of omega-3s are ALA, EPA and DHA. ALA generally comes from plant sources and EPA and DHA generally comes from marine sources. The human body can convert ALA to EPA and DHA, however the conversion rate is low.
ALA from Plant Sources
ALA is found in many plant sources and adequate amounts can be sourced from eating a whole food plant based diet. Plants high in ALA include flaxseed oil, flax seeds, chia seeds and walnuts. Foods with moderate amounts of ALA include hemp seeds, navy beans, avocado, edamame, oatmeal and whole wheat bread.
EPA and DHA from Marine Sources
Both EPA and DHA are mainly found in seafood, including fatty fish and algae. For this reason, they are often called marine omega-3s. EPA and DHA concentrations are highest in mackerel, salmon, herring, sardines and caviar. Grass-fed animal products also contain some EPA and DHA.
Can we Simply Convert ALA to EPA and DHA?
Not effectively. ALA, the most common omega-3 fat, can be converted into EPA and DHA. However, this conversion process is inefficient in humans. According to studies, on average, only 1–10% of ALA is converted into EPA and 0.5–5% into DHA.
The conversion rate also depends on adequate levels of other nutrients, such as copper, calcium, magnesium, zinc, iron, and vitamins B6 and B7. In addition, some omega-6 fatty acids compete for the same enzymes needed for this process further further complicating conversion rates.
For these reasons it is important to get ALA from plant sources and EPA and DHA from marine sources.
Omega-3 From Algae?
What we call algae includes 40,000 different species that range from single-celled microscopic organisms known as microalgae to kelp and seaweed. Almost all of these types, including the ones we are talking about here, photosynthesis and rely on energy from sunlight and carbon dioxide, the same as plants. Like some types of fish, certain species of microalgae are especially rich in two of the main types of omega-3 fatty acids — eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Usually, fish consume these microalgae and convert them into essential fatty acids that get stored in their tissue, which you eat. Algal oil skips the fish altogether. Algae is actually considered the primary source of omega-3 oil.
Algae Omega-3 Benefits vs Fish Oil
Algal oil contains the two most important omega-3 fatty acids, DHA and EPA as well as other important fatty acids called omega-9 fatty acids, just like fish oil.
Vegan – Completely plant (or protist, depending on how you classify algae) based.
- More Sustainable – Algae for algae oil is grown and not taken from processing seafood, which helps save our fisheries and oceans.
- Free from Toxins – Algae oil is grown under controlled conditions and purified, algae oil is free from toxins that may be present in fish and fish oils.
- Easier on the Stomach – Algae oil poses less risk of digestive upset, nausea, headache and diarrhea.
- Easier on the Taste Buds and Nose – Algae oil has a neutral flavor and tends to be associated with fewer taste complaints, no more smelly sweat or fish oil burps!
Cautions and Contraindications
Omega-3 dietary supplements may interact with the medications you take. For example, high doses of omega-3s may cause bleeding problems when taken with warfarin or other anticoagulant medicines. Check with your doctor before taking any new supplements or medications.
How Much Algae Oil to Take
Whether you are vegan, vegetarian or just don’t eat that much seafood, omega 3 supplementation is worth considering. Along with algae oil, other common omega-3 dietary supplements include fish oil, krill oil and cod liver oil. Different brands provide a wide range of doses and forms of omega-3s. The table below shows amounts of omega-3s in different algae oil brands.
Recommended amounts of ALA is 1600 mg per day for men and 1100 mg per day for women. Recommended amounts of EPA and DHA have not been established. However, most health organizations recommend a minimum of 250–500 mg combined EPA and DHA daily for healthy adults. The U.S. Food and Drug Administration recommends consuming no more than 5000 mg of EPA and DHA combined from dietary supplements.
| Brand/serving size | Total omega-3 fats (mg) | EPA (mg) | DHA (mg) |
|---|---|---|---|
| Nordic Naturals Algae Omega 3s (2 soft gels) | 715 | 195 | 390 |
| Sources Natural Vegan Omega 3s (2 soft gels) | 600 | 180 | 360 |
| Ovega-3 Vegan Algae Omegs 3s (1 soft gel) | 500 | 135 | 270 |
| Sports Research Vegan Omega 3s (2 soft gels) | 770 | 420 | 210 |
| Natures Way Extra Strength Vegan Omega 3s (1tsp-5 ml) | 1000 | 300 | 600 |
| FreshField Vegan Omega 3s Algae Oil (1 soft gel) | 260 | 35 | 225 |
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