We’ve all heard about the health benefits of omega-3s. These essential fatty acids need to come from the diet since the body cannot produce them. Thanks to its anti-inflammatory properties, omega-3 can help improve cognitive function, reduce the risk of chronic illnesses, and alleviate inflammation. So, which one should you choose? In this article, we'll compare algae oil (plant-based) and fish oil (animal-based). While they may seem very similar, they are two completely different sources of omega-3. In the end, we’ll help you determine which is the best for your goals and needs
What Is Algae Oil?
Algae oil (or algal oil) is derived from various species of algae, with some of the most common types being Schizochytrium, Nannochloropsis, and Ulkenia. Algae are aquatic microorganisms, such as kelp and seaweed, that serve as a sustainable source of omega-3 fatty acids since they only need water and sunlight to survive.
Algae-based supplements are made from cultivated algae, grown on farms or in the sea. In some cases, algae may be fortified with additional nutrients to enhance their nutritional value. While algae cultivation and encapsulation still involve several steps, they remain more environmentally friendly than fish oil.
What Is Fish Oil?
Fish oil is produced from fatty fish, such as salmon, herring, mackerel, or sardines. The process involves extracting oil and water from the chosen fish. A centrifuge is then used to separate them.
While fish oil can be a good source of omega-3, its content depends on the diet of the fish. Wild-caught fish, which feed on algae, tend to be higher in omega-3 fatty acids. However, farmed-raised fish tend to have a lower omega-3 content.
Algae Oil vs. Fish Oil: Similarities
As mentioned, vegetarian algae oil and fish oil are two popular sources of omega-3 fatty acids. While they come from different sources, they possess several similarities.
High in omega-3 fatty acids: Both algae oil and fish oil are high in omega-3 fatty acids. They are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), crucial for brain and heart health.
Improved heart health: Research shows that both algae oil and fish oil can help reduce cholesterol levels and increase “good” cholesterol, resulting in improved heart health.
Enhanced brain health: Both algae and fish oil contain DHA, an essential omega-3 fatty acid for optimal brain development and function. Evidence also suggests it can decrease the risk of age-related brain disease, such as Alzheimer’s.
Reduced inflammation: Omega-3 fatty acids are known for their anti-inflammatory properties. As a result, it can help reduce the risk of chronic illnesses and joint pain.
Beneficial for eye health: DHA also plays an important role in maintaining a healthy vision. Both options, algae and fish oil, can help decrease the risk of age-related eye problems, such as macular degeneration.
Algae Oil vs. Fish Oil: Differences
While algae and fish oil have similarities, they have more differences stemming from their sources, composition, and environmental impact. Here are some of the differences between algae oil and fish oil.
Source: The most obvious difference is their source. Algae oil is derived from algae, while fish oil is derived from fish.
Type of omega-3s: DHA and EPA are the most common types of omega-3 fatty acids. DPA, another omega-3 type, is primarily found in algae and to a lesser extent in fish oil. While both options contain EPA and DHA, the ratio between them depends on the source. The omega-3 content in fish is influenced by its food sources and may not consistently provide the optimal ratio or the essential DPA. In contrast, algae oil tends to be more consistent, often featuring an optimal ratio, and some variants may also contain the essential DPA fatty acid.
Vegan-friendly: Since algae oil is plant-based, it is suitable for vegans and vegetarians.
Environmental impact: Algae oil is considered more sustainable and environmentally friendly than fish oil. Algae oil doesn’t lead to overfishing and can be produced in a controlled environment with a low ecological footprint.
Taste and smell: Fish oil is known for its distinctive fishy taste and odor, which can be off-putting for some people. It often leads to an unpleasant aftertaste and can occasionally cause digestive issues, such as bloating and burping. In contrast, algae oil tends to have a milder taste and smell, making it more palatable.
Allergy-friendly: Algae oil offers a safer option for people allergic to seafood to get their omega-3s without triggering an allergic reaction.
Contaminant levels: Fish can accumulate toxins like mercury from the environment. Even though high-quality fish oils undergo several purification processes to remove these contaminants, there is always a slight chance of getting some. Since algae are cultivated in controlled environments, they typically have a lower contaminant content.
Price and availability: In some cases, algae oil may be slightly more expensive and less available than fish oil. This may be because it has a more specialized production method and a lower demand than fish oil.
When To Use Each: Algae Oil vs. Fish Oil
Choosing between algae and fish oils depends on several factors, such as dietary preferences, environmental concerns, and individual sensitivities. Here is a guide on when to select each option.
When To Choose Algae Oil
Following a plant-based diet: If you adhere to a vegetarian or vegan diet, algae oil is the optimal choice as it contains no animal products.
Fish allergies: For individuals allergic to fish and shellfish, algae oil serves as a safe alternative.
Environmental concerns: If product sustainability and environmental impact are paramount, algae oil is the more eco-friendly option.
Sensitivity to fish taste and smell: Algae oil is easier to digest and possesses a milder flavor and taste, making it suitable for those who experience digestive issues with fish oil.
Contaminant worries: Algae oil is less likely to contain contaminants compared to fish oil.
Enhanced brain and eye health: Algae oil may have a higher DHA content than fish oil, making it a superior choice for improving cognitive function.
When To Choose Fish Oil
Budget constraints: While not always the case, fish oil is typically more budget-friendly than certain algae oils.
Accessibility: Fish oil supplements are readily available in most pharmacies or health stores.
Non-vegetarian diet: If you do not have dietary restrictions concerning animal products, fish oil provides a convenient source of daily omega-3s.
Which One Is Better For You: Fish Oil or Algae Oil?
Now that you've explored the differences between fish oil and algae oil, you might be wondering which one is the superior choice for your omega-3 supplementation.
Fish oil does have its merits, including being more accessible and budget-friendly for many. However, when it comes to selecting the highest-quality omega-3 supplement, algae oil emerges as the clear winner.
Algae oil stands out for several compelling reasons. First and foremost, it's a sustainable choice. As previously discussed in this article, farmed-raised fish often contain lower levels of omega-3 fatty acids compared to algae. Additionally, wild-caught fish may be exposed to environmental pollutants, unlike algae cultivated in controlled environments. When seeking the best vegan omega-3 supplement to support brain health, selecting a product derived from Schizochytrium algae is crucial. This microalga is renowned for its exceptionally high DHA content, a critical component for both brain and eye health.
While many products don't openly disclose their algal source, Tahiro vegan omega-3 is sourced from Schizochytrium algae and offers an optimal blend of all three essential fatty acids: DHA, EPA, and DPA. This product aligns with environmental and ethical concerns and accommodates individuals adhering to both plant-based and traditional diets. Tahiro's vegan omega-3 bears the Health Canada-approved seal, attesting to its superior quality.
The clinically proven health benefits of omega-3 fatty acids include improved cognitive function, enhanced memory, and a reduced risk of heart-related issues. Choosing algae oil presents a sustainable and high-quality solution for achieving these benefits.
Is Algae The Only Source of Plant-Based Omega-3s?
No, algae are not the sole source of plant-based omega-3s. There are other plant-based options, including hemp seeds, flaxseeds, chia seeds, and walnuts. However, these alternatives are typically rich in ALA and have lower levels of DHA and EPA.
While ALA has the potential to be converted into EPA and DHA, this conversion process is known to be rather inefficient. Therefore, it's advisable to prioritize dietary sources that directly provide DHA and EPA for a more beneficial omega-3 intake.
Final Words
In conclusion, while both algae oil and fish oil are recognized omega-3 supplements, they possess distinct advantages. Despite sharing certain similarities, algae oil emerges as the superior choice due to its sustainability, more favorable omega-3 ratio, and improved digestibility. For those looking to enhance their overall health, particularly brain health, it is recommended to choose a Schizochytrium algae-based supplement. Tahiro's vegan omega-3 product is an excellent option, catering not only to individuals following a plant-based diet but also to those on a traditional diet seeking to improve their overall and brain health
Reviewed by
