Algal Oil - A Vegan Omega 3 Source
Fish oil is typically the first supplement that comes to mind when we think about optimising our omega-3 intake, but algal oil provides an effective alternative for those who don’t consume fish. Algal oil is a vegan source of omega-3 polyunsaturated fatty acids – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – which are essential for health, especially brain function.1,2
Are you omega-3 deficient?
Research suggests that you’re probably not getting enough omega-3s. Surprisingly, only 20% of Australians meet the recommended omega-3 intake for optimal health.3 Since oily fish and seafood are the richest sources of omega-3, deficiency can occur in those who avoid marine products, such as vegans and vegetarians.4 Vegetarian populations have up to 60% lower omega-3 levels in their blood compared to those who consume marine products.5
Many vegetarians rely on alpha-linolenic acid (ALA) from flax, chia and hemp seeds, walnuts, and canola or soy oil as their main dietary source of omega-3s. The human body can convert ALA to EPA and DHA, but the conversion rate is low.2,6 This is where supplementation becomes important, with algal sources of DHA capable of significantly improving blood DHA levels in vegetarians.5
Are algal oils environmentally sustainable?
With worldwide demand for omega-3 strong, there is increasing awareness of the environmental impacts of overfishing and potential depletion of fish stocks.2 Microalgae are the primary producers of EPA and DHA in the marine food chain.5 Algal oil offers a sustainable option that also helps protect our planet and its ecosystems into the future.
Farmed algal oil has minimal environmental impact, since it is not in contact with the marine environment and does not utilise chemicals or fertilisers for growth or processing. Due to strict growing conditions and refinement techniques, algal oil comes from a pure source and is toxin free. It is low allergenic, vegan, kosher, and halal.
Who may benefit from algal oil?
Almost everyone. EPA and DHA are involved in all stages of life, from pre- and postnatal development to healthy ageing. Studies show that algal DHA can improve pregnancy outcomes,7,8 support child cognition and behaviour,9-12 and improves learning and memory in older adults experiencing age-related cognitive decline.13
For Conscious Consumers
As the original source of EPA and DHA in the food chain, algal oil is an excellent option for optimising omega-3 essential fatty acid intake. Algal oil is the best choice for vegans and vegetarians, those with seafood allergies and environmentally conscious consumers of all ages looking to support their health.
If you’re looking for more quality, personalised advice, visit a naturopath or nutritionist. To find a practitioner near you, please use the Eagle Clinical Find a Practitioner search tool.
1. Sehl A, Caderby E, Bouhouda S, Rébeillé F, Griffiths H, Da Rocha Gomes S. How to algae oils change the omega-3 polyunsaturated fatty acid market? OCL. 2022;29:20. DOI: 10.1051/ocl/2022018
2. Liu Y, Ren X, Fan C, Wu W, Zhang W, Wang Y. Health benefits, food applications, and sustainability of microalgae-derived n-3 PUFA. Foods. 2022 Jun;11(13):1883. DOI: 10.3390/foods11131883
3. Meyer BJ. Australians are not meeting the recommended intakes for omega-3 long chain polyunsaturated fatty acids: results of an analysis from the 2011-2012 National Nutrition and Physical Activity Survey. Nutrients. 2016 Feb;8(3):111. DOI: 10.3390/nu8030111
4. Burdge GC, Tan SY, Henry CJ. Long-chain n-3 PUFA in vegetarian women: a metabolic perspective. J Nutr Sci. 2017;6:e58. DOI: 10.1017/jns.2017.62
5. Craddock JC, Neale EP, Probst YC, Peoples GE. Algal supplementation of vegetarian eating patterns improves plasma and serum docosahexaenoic acid concentrations and omega-3 indices: a systematic literature review. J Hum Nutr Diet. 2017 Dec;30(6):693-699. DOI: 10.1111/jhn.12474
6. Saini RK, Prasad P, Sreedhar RV, Akhilender Naidu K, Shang X, Keum YS. Omega-3 polyunsaturated fatty acids (PUFAs): emerging plant and microbial sources, oxidative stability, bioavailability, and health benefits-a review. Antioxidants (Basel). 2021 Oct;10(10):1627. DOI: 10.3390/antiox10101627
7. Carlson SE, Gajewski BJ, Valentine CJ, Kerling EH, Weiner CP, Cackovic M, et al. Higher dose docosahexaenoic acid supplementation during pregnancy and early preterm birth: a randomised, double-blind, adaptive-design superiority trial. EClinicalMedicine. 2021 Jun;36:100905. DOI: 10.1016/j.eclinm.2021.100905
8. Carlson SE, Colombo J, Gajewski BJ, Gustafson KM, Mundy D, Yeast J, et al. DHA supplementation and pregnancy outcomes. Am J Clin Nutr. 2013 Apr;97(4):808-815. DOI: 10.3945/ajcn.112.050021
9. Kuratko CN, Barrett EC, Nelson EB, Salem N. The relationship of docosahexaenoic acid (DHA) with learning and behavior in healthy children: a review. Nutrients. 2013 Jul;5(7):2777-2810. DOI: 10.3390/nu5072777
10. Richardson AJ, Burton JR, Sewell RP, Spreckelsen TF, Montgomery P. Docosahexaenoic acid for reading, cognition and behavior in children aged 7-9 years: a randomized, controlled trial (the DOLAB Study). PLoS One. 2012;7(9):e43909. DOI: 10.1371/journal.pone.0043909
11. McNamara RK, Able J, Jandacek R, Rider T, Tso P, Eliassen JC, et al. Docosahexaenoic acid supplementation increases prefrontal cortex activation during sustained attention in healthy boys: a placebo-controlled, dose-ranging, functional magnetic resonance imaging study. Am J Clin Nutr. 2010 Apr;91(4):1060-1067. DOI: 10.3945/ajcn.2009.28549
12. Ryan AS, Nelson EB. Assessing the effect of docosahexaenoic acid on cognitive functions in healthy, preschool children: a randomized, placebo-controlled, double-blind study. Clin Pediatr (Phila). 2008 May;47(4):355-362. DOI: 10.1177/0009922807311730
13. Yurko-Mauro K, McCarthy D, Rom D, Nelson EB, Ryan AS, Blackwell A, et al. Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline. Alzheimers Dement. 2010 Nov;6(6):456-464. DOI: 10.1016/j.jalz.2010.01.013