Key takeaways
- Algae oil is a plant-based source of omega-3 fatty acids (EPA and DHA) that works the same way in the body as fish oil. It may be more sustainable and is free from toxins that can be present in fish oil.
- Taking algae oil supplements may support heart health by reducing triglyceride levels and blood pressure. It may also help with depression, eye health, and inflammation.
- Health organizations typically recommend 250 to 1,000 mg of combined EPA and DHA daily. Algae oil is generally safe and usually causes fewer digestive side effects than fish oil.
When you think of algae, you may picture the greenish film that sometimes develops on ponds and lakes.
However, this marine organism is also cultivated in laboratories for its unique oil, which is rich in omega-3 fatty acids. These fats are linked to many health benefits.
While fish oil also supplies omega-3s, algae oil may provide a great plant-based alternative if you don’t eat seafood or can’t tolerate fish oil.
Algae itself includes thousands of species that range from single-celled microscopic organisms known as microalgae to kelp and seaweed. All types rely on energy from sunlight or ultraviolet (UV) light and carbon dioxide.
This article explains everything you need to know about algae oil, including its nutrients, benefits, dosage, and side effects.
Certain species of microalgae are especially rich in two of the main types of omega-3 fatty acids — eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). As such, these species are grown for their oil.
A 2025 article notes that the omega-3s in microalgae are comparable to that of omega-3 in fish oils
It’s also possible to increase the amount of omega-3s in algae by manipulating their exposure to UV light, oxygen, sodium, glucose, and temperature.
Their oil is extracted, purified, and used in a variety of ways, including to enrich animal, poultry, and fish feed. When you eat eggs, chicken, or farmed salmon that’s enhanced with omega-3s, it’s possible that these fats come from algae oil.
Plus, this oil serves as a source of omega-3s in infant formula and other foods, as well as plant-based vitamins and omega-3 supplements.
Levels of omega-3s in algae oil
Like fish oil supplements, those made from algae oil vary in their amounts and types of omega-3 fats, as well as their serving sizes. Thus, it’s best to compare labels when shopping.
The table below shows the nutrition information for several popular brands of algae oil supplements.
| Brand/ serving size | Total omega-3 fats (mg) | EPA (mg) | DHA (mg) |
|---|---|---|---|
| Nordic Naturals Algae Omega (2 soft gels) | 715 | 195 | 390 |
| Vegan True Non-Fish Omega-3s (2 soft gels) | 600 | 180 | 360 |
| Ovega-3 Plant-Based Omega-3 (2 soft gels) | 500 | 95 | 280 |
| Nature’s Way NutraVege Omega-3 Liquid (1 teaspoon — 5 milliliters) | 1,000 | 600 | 400 |
You can also buy algae oil as a cooking oil. Its neutral flavor and very high smoke point make it ideal for sautéing or high-heat roasting.
However, while it’s an excellent source of healthy unsaturated fats, culinary algae oil doesn’t contain any omega-3s because these fats aren’t heat-stable.
Omega-3 fatty acids, in algae oil and from other sources, are a family of polyunsaturated fats from plants and fish. They supply essential fats that the body can’t make on its own, so you have to get them from your diet.
Several types exist, but most research
ALA is known as a parent fatty acid because your body can make EPA and DHA from this compound. However, the process is limited, so it’s best to get all three from your diet.
Omega-3s are critical to the structure and function of cell membranes throughout your body. Your eyes and brain have especially high levels of DHA.
They also make compounds called signaling molecules, which help regulate inflammation and aid various parts of your body, including your heart and immune system.
The best sources of omega-3s
ALA is found mostly in plant foods oils, namely:
- canola
- flaxseed
- soybean
Both EPA and DHA are found in fish and marine foods. Herring, salmon, anchovies, sardines, and other oily fish are the richest dietary sources of these fats.
Seaweed and algae also supply EPA and DHA. Because fish aren’t able to produce EPA and DHA, they get it by eating microalgae. Thus, algae are the sources of the omega-3 fats in fish.
Algae is considered a primary source of omega-3 fats, and all fish — whether wild or farmed — get their omega-3 content by eating algae.
Just as the fatty acid composition of fish depends on their diet and fat stores, the fat in algae fluctuates based on the species, stage of growth, seasonal variations, and environmental factors.
All the same, scientists are able to select and grow certain strains that are higher in omega-3s. As algae grows very quickly and doesn’t contribute to overfishing, it may be more sustainable than fish oil supplements.
What’s more, because it’s grown under controlled conditions and purified, algae oil is free from toxins that may be present in fish and fish oils.
It also seems to pose less risk of digestive upset and — due to its neutral flavor — tends to be associated with fewer taste complaints.
The omega-3 in algae oil may offer numerous health benefits.
However, it’s important to note that most studies examine fish oil rather than algae oil.
While more research is necessary, some possible benefits of omega-3
- supporting heart health and reducing the risk of conditions such as coronary heart disease
- helping reduce the risk of depression
- supporting eye health and reducing the risk of conditions such as dry eye disease
- reducing inflammation
According to the
Keep in mind that algae oil supplements provide varying amounts of these fatty acids. It is best to speak with a healthcare professional for dosage recommendations based on individual circumstances, as some people may require a lower or higher dosage.
While you can take it at any time of day, most manufacturers recommend supplementing with a meal — especially one that contains fat, as this macronutrient aids absorption.
Remember that the unsaturated fats in algae oil supplements can oxidize over time and go rancid. Be sure to store gels or capsules in a cool, dry place, refrigerate liquid supplements, and discard any that smell bad.
Algae oil is generally considered safe. Omega-3 supplements have
Anecdotally, some people have reported experiencing:
- heartburn
- belching
- digestive upset,
- nausea
Omega-3 supplements may also interact with some medications. In particular, omega-3s may have blood-thinning effects and can affect anticoagulant medications like warfarin, increasing the risk of bleeding.
It’s always good to talk with a healthcare professional if you are considering taking algae oil. They can advise on suitability based on individual circumstances.
Algae oil is a plant-based source of EPA and DHA, two omega-3 fatty acids that are essential for supporting health.
It provides the same benefits as fish oil but it may be a better choice if you don’t eat fish, if you follow a plant-based diet, or if you can’t tolerate the taste or aftereffects of fish oil.
While more research is necessary, taking algae oil may help reduce the risk of heart disease, fight inflammation, and support brain and eye health. It’s best to speak with a healthcare professional before taking the supplements.