Algal oil is the perfect plant-based alternative to conventional fish oil. Learn all about this sustainable omega-3 source here!
Table of contents
BRAINEFFECT HACK: Are you interested in natural algae oil as a source of Omega 3? Then our VEGAN OMEGA 3 is just right for you.
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1. What is algal oil?
Algal oil is a vegetable oil extracted directly from algae. It is one of the most potent natural sources of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) . These are unsaturated fatty acids from the class of valuable omega-3 fatty acids.
Until now, the ideal natural source of DHA was considered to be fish. However, most fish get their high DHA levels from their food, algae . A good DHA level is especially important for cold-water fish such as salmon, pike, and the like, as it prevents their membrane cells from becoming stiff in cold temperatures.
Omega 3 from algal oil is just as effective as omega 3 from fish . In 2008, the Journal of the American Dietetic Association published a study comparing the effectiveness of algal oil capsules with salmon. The results indicated that algae-based DHA capsules and cooked salmon appear to be bioequivalent [1].
2. How is algal oil produced?
Oil extraction is, in most cases, a rather costly process. Ultimately, the oil must be extracted in the most gentle way possible, preserving the plant's natural nutrient content.
Algal oil is primarily produced using mechanical processes: ultrasound, expellers, or an expression press. For both methods, the algae must first be dried. To produce sufficient algal oil, the machines used then consume a great deal of energy to extract the oil.
Most manufacturers prefer the expression press . It is important that the algae mass used is cleaned beforehand, as it often contains easily oxidizable constituents such as other undesirable fatty acids. These reduce the shelf life of the oil , which is particularly problematic during further processing.
Other methods for extracting algal oil are based on chemical processes such as fluid extraction or extraction using hexane solvents. Alternatively, enzymatic extraction of the oil is also possible: In this process, the enzymes react with water, acting as a natural solvent. While this process is natural and therefore particularly gentle, it is also one of the most expensive methods of oil extraction.
Oils extracted using chemical processes are least recommended. The solvents used in these processes reduce the quality of the algae oil and are otherwise not exactly high on the list of substances you should definitely ingest.
3. Algae oil vs. fish oil - The comparison
So, which is better – algal oil or fish oil? In terms of EPA and DHA, both are equally good. However, in terms of production, sustainability, and application, algal oil clearly has the edge.
Of course, fish oil is absolutely unsuitable for vegans and vegetarians : after all, anyone who doesn't eat animals doesn't want to take food supplements from animal sources!
At the same time, estimates suggest that over 70% of the world's fish species have been completely exploited or have at least declined significantly. Aggressive fishing techniques, which are often used especially during periods of low populations, also threaten the well-being of other underwater animals and harm the ecosystem.
Algal oil Omega-3 is unbeatable in this context because it is simply many times more sustainable than fish oil : The algae used are usually cultivated under controlled biological conditions and harvested in a resource-saving manner.
But fish oil, with its intense flavor, is also unpopular, not only among vegetarians and vegans. Unfortunately, the strong fish flavor often remains clearly noticeable in fish oil products, even in capsule form. Supplements containing algal oil, on the other hand, are generally pleasantly tasteless.
4. What does algal oil do?
Algal oil provides your body with an extra dose of valuable omega-3 fatty acids. These fatty acids fulfill many different functions in our bodies. Among other things, they ensure that some of our most central organic processes can function normally.
One of the most important functions of omega-3 fatty acids is the maintenance of normal brain function and normal vision . Both the eye and the human brain are enriched with omega-3 fatty acids . Their great importance for our brain makes an adequate supply of omega-3 fatty acids equally essential for the cognitive development of children and the cognitive functions of adults [2].
In addition, DHA contributes to normal heart function . As a result, it is also involved in regulating our heart rate. It also contributes to maintaining normal blood pressure and, together with EPA, to maintaining normal triglyceride concentrations in the blood [3].
If you consume sufficient DHA through your diet, you actively support the smooth functioning of your mental processes . A deficiency in omega-3 fatty acids can manifest itself in, among other things, concentration problems and fluctuations in performance. Algae oil can therefore give you a particularly good boost, especially when it comes to your mental performance .
In addition, Omega 3 fatty acids also support your immune system.
BRAINEFFECT HACK: Our ESSENTIALS VEGAN OMEGA 3 contains valuable algal oil in a particularly highly concentrated form. Just two capsules cover your entire daily DHA requirement. Ideal for high performers and office athletes with limited time and ambitious goals!
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5. Conclusion
Omega 3 from algal oil is perfect for supporting your mental performance. As a vegan and sustainable alternative to fish oil, it's particularly suitable for vegans and vegetarians . The fact that it's tasteless makes it a welcome dietary supplement even for omnivores who don't like fish.
When choosing a suitable supplement, you should try to avoid chemically extracted oils whenever possible . This will ensure you get the best possible nutrient content and that your product contains no traces of solvents, etc. The easiest way is to take ready-made algae oil capsules , but algae oil is also available in liquid form. In this form, it's perfect as an addition to shakes, smoothie bowls, and other recipes.
6. Sources
[1] Arterburn LM; Oken, H.A.; Bailey Hall, E.; Hamersley J.; Kuratko CN; Hoffman, J. P (2008), Algal-oil capsules and cooked salmon: nutritionally equivalent sources of docosahexaenoic acid, Journal of the American Dietetic Association, Volume 108, Issue 7, p. 1204 - 1209, https://www.ncbi.nlm.nih.gov/pubmed/18589030 .
[2] Derbyshire, E. (2018), Brain Health across the Lifespan: A Systematic Review on the Role of Omega-3 Fatty Acid Supplements, Nutrients, Volume 10, Issue 8, p. 1094, https://www.mdpi.com/2072-6643/10/8/1094 .
[3] Guo, XF; Li, K.L.; Li, J.M.; Li, D. (2019), Effects of EPA and DHA on blood pressure and inflammatory factors: a meta-analysis of randomized controlled trials, Critical reviews in food, science and nutrition, Volume 59, Issue 20, p. 3380 - 3393, https://www.ncbi.nlm.nih.gov/pubmed/29993265 .
