4 min readBECAUSE WE’RE LIVING in the Age of Controversy of course there’s debate online over whether you should take fish oil supplements or an alternative. Critics of fish oil supplements say that many of the products available to consumers have oxidized, which renders the supplements less effective or ineffective. (That claim is, in fact, backed up by an 2023 analysis done by Consumer Labs, an independent evaluator of health products.)
One alternative to fish oil supplements is algae oil, which advocates say has all the omega-3 fatty acid benefits.
Avery Zenker, a registered dietitian based in Calgary, Alberta, Canada, says algae oil has increased in popularity as a source of omega-3 fatty acids because it’s an alternative to fish oil that's suitable for vegans and vegetarians.
But how effective are algae oil supplements? And are they any better than fish oil supplements? We explored the latest research.
What is algae oil?
OBVIOUSLY, IT’S OIL extracted from algae. “Algae themselves are part of a mostly aquatic photosynthetic group of organisms called ‘protista.’ These algae can be found everywhere there is water and are the food for many other [forms of] marine life,” says Paul T. Jaeckel, a registered dietitian based in New York City.
Algae isn’t technically a plant or an animal but it can photosynthesize like plants. This biology is important because algae can produce high amounts of omega-3 fatty acids, mainly DHA (docosahexaenoic acid) and sometimes EPA (eicosapentaenoic acid), Zenker says. “It's cultivated in a controlled environment, ensuring consistency and purity, making it an attractive alternative for those seeking omega-3s without consuming fish or fish oil supplements."
Are algae oil supplements effective?
SCIENCE ISN’T ENTIRELY sure.
Many supplement companies claim that algae oil can reduce inflammation, support brain health, help your heart, aid your eyes, ease joint pain, and even improve your gut health.
These companies argue that all this is based on the premise that omega-3 fatty acids—like those found in fish (or algae)—have been shown to have these effects in humans.
Except there’s one big caveat: Science has found that eating a diet rich in foods that contain omega-3 fatty acids produces benefits. When researchers have looked at omega-3 supplements, the results are mixed.
Plus, when it comes to algae oil, there’s still not a lot of research on supplementation in humans. For what science does exist on a benefit-by-benefit breakdown, here’s where we’re at.
Cardiovascular Health
Some research from the early part of this century seems to indicate that algae oil supplementation might help improve heart health markers in people with and without heart disease. The primary mechanism is that algae oil supplements may lower levels of triglycerides, reduce arterial plaque, and potentially lower blood pressure due to their DHA content.
“Algae oil provides a direct source of DHA and sometimes EPA, the two types of omega-3 fatty acids that are most beneficial for health,” says Zenker.
“DHA in algae oil is particularly noted for its ability to improve heart health by reducing inflammation and improving [HDL] cholesterol levels,” she says.
Since those studies from the early 2000s, however, that hasn’t been much in the way of strong scientific evidence for algae oil supplementation and heart health. Unless you’re a healthy horse or lab rat, that is.
Brain Function
While algae oil has been used in treatment for mood disorders like depression and ADHD, there’s not a ton of high-quality research done on large populations taking algae oil supplements. Yes, there’s some science building around the potential for algae oil supplementation and brain health, but it’s far from a sure thing.
Joint Health
“Omega-3 fatty acids are known for their anti-inflammatory properties, which can be beneficial for those dealing with joint pain or arthritis, potentially reducing inflammation and easing discomfort,” says Zenker. But, again, that’s omega-3s in general, not algae oil supplements specifically.
Gut Health
Per Zenker, omega-3s in general have been shown to support gut health due to their anti-inflammatory properties.
One study indicated that adding algal oil to the diet may help reduce inflammation and aid in the repair of the mucous membrane. Additionally, there are some indications that the DHA in algae oil may have benefits in reducing the progression of colitis. But still, this is emerging research.
Are algae oil supplements safe?
YOU’LL WANT TO talk to a trusted healthcare professional before adding any supplement to your routine.
Jaeckel cautions that there is one thing of particular interest for men to consider when consuming a lot of algae oil or any omega-3 supplement: “There may be an increased risk for things like prostate cancer, which has been shown in multiple studies,” he says.
In general, it's always important to read the ingredient label for any ingredients you may be avoiding for any reason, such as allergy or intolerance, says Zenker.
“As with any supplement, more is not always better, and it's possible to have too much,” she says. “Also be aware of storing algae oil properly and keeping an eye on the best before date, as oils can go rancid.” Yes, just like fish oil.
Should you take algae oil?
MEH.
Experts agree that you should be eating more omega-3s through food, not supplements. Doing so can contribute to a “lowering of triglyceride levels which normally increase the risk for atherosclerosis, heart disease, and stroke,” says Jaeckel. Omega-3s are important for the formation and structure of cell membranes, as they help make up that phospholipid bilayer layer. Algae oil is less studied than fish sources of omega-3, and the existing evidence is far from conclusive.
Paul Kita is a Deputy Editor at Men's Health, where he has covered food, cooking, nutrition, supplements, grooming, tech, travel, and fatherhood at the brand for more than 15 years. He is also the author of two Men's Health cookbooks, Guy Gourmet and A Man, A Pan, A Plan, and the winner of a James Beard Award.
Perri is a New York City-born and -based writer; she holds a bachelor’s in psychology from Columbia University and is also a culinary school graduate of the plant-based Natural Gourmet Institute, which is now the Natural Gourmet Center at the Institute of Culinary Education. Her work has appeared in the New York Post, Men's Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She's probably seen Dave Matthews Band in your hometown, and she'll never turn down a bloody mary. Learn more at VeganWhenSober.com.
