When you think of algae, you probably imagine greenish, slippery carpets floating on the sea or lake water. What you may not know, however, is that algae are cultivated specifically to obtain the omega-3 fatty acids they contain in abundance. These fatty acids offer a whole range of health benefits. In this article, we will therefore take a closer look at these marine organisms.
At the end of the article there is a voucher for our Vegan Omega-3 waiting for you.
It’s worth reading on!
The most important nutrients in algae: Omega-3 fatty acids
Omega-3 fatty acids are a subgroup of omega-n fatty acids and are unsaturated compounds that our body cannot produce itself. However, because it needs these essential nutrients to live, it is dependent on taking them in from food.
Some of the functions these nutrients have in our body include regulating inflammation and supporting heart function and the immune system.
A study published in the journal Marine Drugs looks at certain types of algae, such as the microalgae Schizochytrium and Ulkenia, which, in addition to alpha-linolenic acid (ALA), also contain two of the most important types of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
The omega-3 fatty acids are converted in the body into hormone-like substances that act as signaling molecules and are involved in a variety of biological mechanisms of action.
Algae oil has many uses: it is first purified and then can be used in many different ways. This includes, for example, being used as a component in animal, poultry and fish feed. So if you eat eggs, chicken or farmed salmon that have had omega-3 fatty acids in their production, then these fats probably come from algae oil.
You can now even find algae oil in baby food. This is intended to meet infants' need for healthy fats.
The benefits of algae oil
There are several points that speak in favor of algae oil as a preferred marine source of omega-3 fatty acids :
- For example, as a study published in the journal Biomolecules explains, fish organisms are not able to produce EPA and DHA themselves. They obtain these substances by eating algae. Thus, plants are the primary sources of omega-3 fats in fish.
- Algae oil is considered one of the few vegan sources of EPA and DHA.
- A two-week study of 31 people in 2014 showed that taking 600 mg of DHA from algae oil per day increased blood levels by the same percentage as taking the same amount of DHA from fish oil.
- Because algae grow very quickly and do not contribute to overfishing, they may be more sustainable than fish oil supplements.
- Because it is grown and purified under controlled conditions, algae oil is free of toxins that can be found in fish and fish oils.
- It also appears to carry a lower risk of digestive disorders and tends to be more digestible due to its neutral taste.
Possible health benefits of algae oil
There is much evidence to suggest that people whose diets have a higher content of omega-3 fatty acids are better able to cope with certain health risks.
A study published in the journal Critical Reviews in Food Science and Nutrition shows a significant increase in DHA levels in the blood of test subjects who consumed algae oil, even in vegetarians or people who do not eat fish - so it is probably just as effective as fish oil.
Let’s look at different examples of the effects of algae oil and also what science has to say about it.
Algae oil could reduce inflammation
Omega-3 fatty acids can reduce inflammation in the body. That is at least what an animal study suggests, the results of which were published in the journal Biochemical Society Transactions . It showed that omega-3 supplements could help control conditions such as arthritis, colitis and asthma.
Another 2017 study over 12 weeks in which 60 participants with rheumatoid arthritis (RA) were given 5,000 mg of omega-3 daily showed that the severity of symptoms decreased. They also reported less pain and less tender joints compared to the placebo group.
Of course, further studies are needed to confirm these results.
It could improve heart health
Omega-3 supplements can lower blood pressure and improve blood vessel function, which may reduce the risk of heart attack or stroke, according to research published in the journal Nutrition, Metabolism & Cardiovascular Diseases .
Also, other studies using DHA-rich algae oil have shown that taking 1,000-1,200 mg per day reduced triglyceride levels by up to 25 percent and also improved cholesterol levels.
Finally, a review of 13 studies involving a total of 127,000 participants - published in the Journal of the American Heart Association - found that taking omega-3 supplements from various marine sources can reduce the risk of heart attack and all heart diseases, as well as death from these diseases.
Possible support in the treatment of depression
People diagnosed with depression often have lower levels of EPA and DHA in their blood. An article in the Pharmazeutische Zeitung cites research that appears to support the effectiveness of omega-3 fatty acids in treating depression.
In addition, an analysis of studies involving more than 150,000 participants found that those who ate more fish had a lower risk of developing depression. The lower risk could be partly due to a higher intake of omega-3, if the results published in the Journal of Epidemiology and Community Health are to be believed.
Algae oil could be good for the eyes
Do you suffer from dry eyes or tired eyes? Taking an omega-3 supplement may help minimize your symptoms. A 2015 study suggests that these supplements reduce the rate at which tears evaporate.
This also seems to be confirmed by another experiment. In it, subjects who suffered from eye irritation caused by wearing contact lenses or working on a computer for more than 3 hours a day were given 600 - 1,200 mg of combined EPA and DHA. The symptoms disappeared in all groups.
How to take algae oil
According to the European Food Safety Authority (EFSA), products with a manufacturer-recommended intake of up to 5 g EPA and DHA (in combination) or 1.8 g EPA (individually) per day are safe for adults.
You can take algae oil at any time of the day, but most manufacturers recommend taking it with a meal, especially one containing fat, as this macronutrient aids absorption.
Also keep in mind that the unsaturated fats in algae oil supplements can oxidize and become rancid over time. Be sure to store jelly or capsules in a cool, dry place, keep liquid supplements in the refrigerator, and discard any products that smell bad.
What are possible side effects?
In general, omega-3 supplements are considered safe, especially if you follow the dosage recommendations provided by the various supplement manufacturers.
Unlike fish oil - which can cause a fishy aftertaste, heartburn, belching, indigestion and nausea - these side effects were rarely seen with algae oil in studies, according to research published in the American Journal of Therapeutics .
However, when taking higher doses, side effects or interactions (e.g. with anticoagulant drugs) must be expected. Higher doses can change the flow properties of the blood, prolong bleeding time and thus increase the risk of bleeding.
If you suffer from diabetes, it can be difficult to control your blood sugar and your immune system can be adversely affected. LDL cholesterol levels can also increase.
So talk to your doctor beforehand if you suffer from such illnesses and want to use algae oil.
By the way, if you take algae oil, you should make sure to choose a high-quality product that contains no artificial additives and has been tested for pesticides and heavy metals.
Conclusion: Algae oil is the omega-3 source for all
Algae oil is the plant-based source of EPA and DHA, which fish and other marine creatures also use to meet their needs. The omega-3 fats contained in the oil, especially EPA and DHA, are vital for the smooth functioning of many of the body's processes.
These fats are said to have positive properties in the fight against inflammation, heart health, the treatment of depression and certain eye diseases.
In addition, algae oil is a sustainable alternative for people who want to eat a vegan diet or who cannot consume fish oil for other reasons.
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