Is Algae Oil as Good as Fish Oil? Uses, Benefits and Side Effects

Algae oil is an omega-3 supplement extracted from microalgae. Yes, algae oil can be just as effective and healthy as fish oil, with one caveat: To enjoy equal health benefits, you need to choose an algae oil that contains both DHA and EPA omega-3s.

Many health experts promote the benefits of adding fish oil to your daily diet. This supplement contains high amounts of omega-3 fatty acids, so by taking fish oil, you can positively impact your heart health and other areas of your body. 

Of course, not everyone enjoys swallowing a fishy-tasting capsule or liquid. Vegans and vegetarians may also object to consuming a fish-based product. Luckily, plenty of alternative, vegan-friendly oils can supply you with omega-3. 

Algae oil is one of the most popular fish oil substitutes, but is this plant-based supplement as effective as fish oil? Read on to learn more about the benefits and uses of algae oil. 

Algae oil is an omega-3 supplement extracted from microalgae. Like fish oil, algae oil contains the omega-3 docosahexaenoic acid (DHA). Some algae oil formulations also contain the omega-3 fatty acid eicosapentaenoic acid (EPA). You can purchase algae oil as a capsule or as a liquid. 

At first, the idea of consuming algae as a supplement may make you feel squeamish. Like most people, you probably associate algae with the slimy green film that often coats the glass of neglected aquariums and clouds the surfaces of ponds. 

Don’t worry, though. Algae oil doesn’t resemble or taste like a slimy plant. Manufacturers produce this oil through a few simple steps: 

1. Farm the microalgae. Select and grow appropriate microalgae species that contain omega-3 fatty acids, also known as n-3 long-chain polyunsaturated fatty acids. The chosen algae are grown in laboratories. 
2. Extraction. Oil is extracted from the microalgae through a low-oxidation process to avoid a fishy or unpleasant taste. 
3. Refinement. Manufacturers refine the crude algae oil in a multi-stage process that may involve degumming, bleaching, and deodorization. Refining crude algae oil improves its appearance and smell, making the liquid more palatable for consumers. 
4. Add shelf stabilizers. The producer may insert additional antioxidants like tocopherols as a final step to preserve the oil. Antioxidants then help reduce damage to cells caused by aging, cancer, macular degeneration, and other conditions. 

The resulting oil should have a nutty or vegetable taste.  

Like fish oil, algae oil is mainly used as an omega-3 supplement. These essential fats aid cell receptors, hormone production, and other bodily processes. The human body can’t create them by itself, though. Instead, you must obtain omega-3s by consuming them in supplements or foods like certain leafy greens, fish, flax seeds, nuts, and vegetable oils. 

Other non-supplemental uses of algae oil include:   

• Baby food. Adding algae oil to infant formulas can promote brain growth and physical development, especially for prematurely born babies. 
• Cosmetics. When used in skin care products like body lotion, algae oil can increase blood circulation and reduce skin irritation. 
• Diesel oil. Fuel manufacturers can transform algae oil into biodiesel as a more sustainable alternative to fossil fuels. 
• Food. Manufacturers may add algae oil to cereals, dairy products, and other foods to provide consumers with an additional source of DHA. 

Algae oil contains DHA and sometimes EPA, two omega-3 fatty acids that positively impact the heart and other body parts. Taking algae oil regularly can: 

• Decrease triglycerides, a fat that can increase your risk of cardiovascular disease
• Help lower your blood pressure
• Lower the risk of stroke 
• Promote the growth of brain cells 
• Slow the buildup of plaque in your arteries, reducing your risk of a heart attack

Algae oil may also improve your mental health. Research suggests that DHA and EPA help regulate serotonin function, which can promote overall cognitive wellness. 

You may particularly benefit from taking algae oil if you have one of these mental health conditions: 

• ADHD
• Anxiety
• Bipolar disorder
• Depression 
• Impulsive behavior 
• Postpartum depression 
• Schizophrenia 

Because algae oil is affordable and low-risk, adding this supplement to your daily regimen is an easy way to boost your mental health and protect your heart. 

Yes, algae oil can be just as effective and healthy as fish oil, with one caveat: To enjoy equal health benefits, you need to choose an algae oil that contains both DHA and EPA omega-3s. All fish oils already contain both fatty acids. DHA and EPA have anti-inflammatory properties that can decrease your risk of developing cardiovascular disease and help regulate your immune system. 

Algae oil also has several significant health and environmental advantages over the more popular fish oil. These benefits include: 

• Fewer contaminants. Fish occupy a higher spot on the food chain than microalgae and ingest more contaminants. Research shows that, for example, fish oil can contain polychlorinated biphenyls (PCBs). PCBs are toxic chemicals that can cause birth defects and other disorders. In contrast, algae oil contains no detectable PCBs, making it a safe alternative for pregnant and nursing women. 
• More sustainability. Algae oil 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. 
• A vegan source: Because algae oil is extracted from plants, no animals or fish are harmed.  

Omega-3 supplements like algae and fish oil typically only produce mild side effects. Possible adverse effects of taking algae oil, though, can include: 

• Bad breath
• Diarrhea
• Foul-smelling sweat
• Headache
• Heartburn
• Nausea 

Yes, algae oil can be a healthy alternative to fish oil. Both supplements will provide appropriate levels of omega-3 fatty acids, though not all algae oils contain EPA. Still, by regularly consuming either of these oils, you can help protect yourself against heart disease, stroke, and other serious health conditions. 

Algae oil has several clear advantages over fish oil. If you’re a vegan or vegetarian, you can use algae oil as a humane alternative. Algae oil is also more sustainable than fish and reduces your risk of consuming harmful contaminants like PCBs. Opting to use algae oil over fish oil will protect you from these potentially dangerous chemicals. 

Overall, if you’re looking for an effective omega-3 supplement, algae oil is a safe bet. When you take your daily dose, you can feel satisfied knowing that your choice is helping both your body and the environment.