Omega 3 from algae is not a replacement for fish oil but the source of it. Fish do not make EPA and DHA themselves; they get it from the algae they eat. An algae oil capsule skips that step. Below you can read how much omega 3 you need per day, what the difference is between ALA from flaxseed and EPA and DHA from fish or algae, what applies during pregnancy, and what to look for in a supplement.
Three omega 3 fatty acids, two kinds
The best-known omega 3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is plant-based and is found mainly in flaxseed oil, and also in rapeseed oil, walnuts, seeds and kernels. EPA and DHA are also called fish fatty acids and are found mainly in oily fish such as salmon, herring, sardines and trout, and in shellfish. Your body can only convert ALA into EPA and DHA to a limited extent. Anyone who eats no fish and relies on flaxseed does get ALA, but little EPA and DHA. That is where the alga comes in: the microalga that the fish themselves eat makes EPA and DHA directly.
How much omega 3 per day?
The Dutch Health Council advises adults 200 milligrams of EPA and DHA a day, which corresponds to one portion of fish a week, preferably oily fish. For children up to 18 there is no norm. During pregnancy the advice is 250 milligrams of EPA and DHA plus 100 milligrams of DHA a day, when breastfeeding 200 milligrams of EPA and DHA plus 100 milligrams of DHA. That is the table of the Netherlands Nutrition Centre.
Anyone who eats no fish misses the health effects of fish, according to the Nutrition Centre, but can get EPA and DHA through a supplement, from fish oil or from algae oil. In fairness the Nutrition Centre adds that there is insufficient research on whether a supplement does the same as eating fish. More is not better here either: at high doses of EPA and DHA, the risk is greatest around 4 grams a day, the chance of heart rhythm disorders increases. Stick to the recommended amount on the label.
What EPA and DHA contribute to
These claims are approved in the EU, each with a minimum daily intake as a condition:
- EPA and DHA contribute to the normal function of the heart, at 250 milligrams of EPA and DHA a day
- DHA contributes to the maintenance of normal brain function and of normal vision, at 250 milligrams of DHA a day
- Maternal intake of DHA contributes to the normal brain and eye development of the foetus and of breastfed infants, at 200 milligrams of DHA a day on top of the recommended omega 3 intake
Those conditions are the reason to read the label. A product that puts “omega 3” on the front may only carry the heart claim if the daily dose reaches 250 milligrams of EPA and DHA.
Omega 3 during pregnancy
The Nutrition Centre advises pregnant women to eat fish twice a week, once oily and once lean, and warns against species such as tuna, mackerel, sardines and eel. If twice a week does not work out, the advice is to take an omega 3 supplement with 250 to 450 milligrams of DHA every day throughout the pregnancy. Algae oil is a logical choice for that: it provides DHA without the worries about mercury and other substances that accumulate in large predatory fish. Discuss the choice with your midwife.
Why algae instead of fish?
Three reasons. It is plant-based, so suitable for anyone who eats vegan or vegetarian. It sidesteps the pressure of fishing on the sea. And the alga does not come into contact with the contaminants that accumulate in fish, such as heavy metals and microplastics, because it is grown in closed tanks. What you give up: algae oil is usually more expensive per milligram of EPA and DHA than fish oil, and the ratio often leans more to DHA than EPA. For anyone who eats fish, eating fish itself is the cheapest and best-researched route.
What to look for in a supplement
The milligrams of EPA and DHA per capsule, not the total of “omega 3” or “algae oil”. A capsule with 500 milligrams of algae oil can contain 150 milligrams of EPA and DHA, or 350. Take omega 3 with a meal containing some fat; it is fat-soluble and is absorbed better that way. The time of day does not matter. If you take blood thinners, consult your doctor before starting an omega 3 supplement.
The omega 3 capsules from algae oil by Together contain per softgel 207 milligrams of DHA, 123 milligrams of EPA and 22 milligrams of DPA, together 330 milligrams of EPA and DHA. One a day thereby reaches the advice of 200 milligrams and the condition of 250 milligrams for the heart claim. For the DHA claim (250 milligrams of DHA) one softgel falls just short. The capsule is fully plant-based, including the shell. During pregnancy the manufacturer advises one softgel with a varied diet and two with a diet without fish.
Prefer to chew: the omega 3 gummies by Vegums provide 60 milligrams of DHA and 31.5 milligrams of EPA per gummy, so 183 milligrams at the adult dose of two. That is a light top-up and stays below the threshold for the claims. They are suitable for children from 3 years, with one gummy a day.
Frequently asked questions about omega 3 from algae
How much omega 3 per day do you need?
200 milligrams of EPA and DHA a day for adults, which corresponds to one portion of oily fish a week. Pregnant women 250 milligrams of EPA and DHA plus 100 milligrams of DHA a day.
Is omega 3 from algae as good as fish oil?
They are the same fatty acids, EPA and DHA, from the source where fish get them themselves. Watch the milligrams per capsule; those differ more between products than the source does.
Do you get enough omega 3 from flaxseed or walnuts?
You get ALA from them, the plant-based omega 3 fatty acid. Your body converts only a small part of it into EPA and DHA. Anyone who eats no fish and wants EPA and DHA ends up with algae oil.
When do you take omega 3?
With a meal containing some fat, at any time of day. Take it daily at a fixed moment.
Can you take too much omega 3?
Yes. At high doses of EPA and DHA, especially around 4 grams a day, the chance of heart rhythm disorders increases. Stick to the recommended amount on the label.
Is algae oil suitable during pregnancy?
Yes. If fish twice a week does not work out, the advice is 250 to 450 milligrams of DHA a day from a supplement. Algae oil provides DHA without the substances that accumulate in large predatory fish. Discuss it with your midwife.
