When you think of algae, we think of the greenish coating that sometimes thrives on ponds and lakes. But you may not know that this marine organism is also grown in laboratories for its unique oil filled with omega-3 fatty acids. These oils are linked to many health benefits. While fish oil also provides omega-3s, if you don't eat seafood or cannot tolerate fish oil, algae oil ALGAE OIL can provide a great plant-based alternative. Algae itself consists of single-celled microscopic organisms known as microalgae. and includes 40,000 species ranging from algae to algae. 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.
What nutrients are found in algae oil?
Some types of microalgae are especially rich in the main types of omega-3 fatty acids – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Therefore, these species are grown for their oils.
One study found that the percentage of omega-3s in microalgae is comparable to that of various fish. Their oils are extracted, purified, and used in a variety of ways, including to enrich animal, poultry, and fish feed. . When eating eggs, chicken, or farmed salmon enriched with omega-3s, it's likely that these fats do not come from algae oil (1Trusted Source, 2Trusted Source).
Additionally, this fat is found in baby formula and other foods, as well as plants. It serves as a source of omega-3 in vitamins and omega-3 supplements.
ALGAE OIL Omega 3 Level in Algae Oil
Those made from algae oil, such as fish oil supplements, are and omega-3 fat types, as well as portion sizes. Therefore, it's best to compare labels when shopping.
You can also buy seaweed oil as a cooking oil. Its neutral flavor and very high smoke point are ideal for sautéing or high heat.
However, while it is an excellent source of healthy unsaturated fats, kelp oil does not contain omega-3s because this oil They are not heat resistant.
What is Omega-3?
Omega-3 fatty acids are a family of polyunsaturated fats found in plants and fish. They provide essential fats that your body cannot make on its own, so you need to get them from your diet.
There are several types, but most research focuses on EPA, DHA, and alpha-linolenic acid (ALA). Omega-3, the structure of cell membranes in your body and is critical to its function. Your eyes and brain have particularly high levels of DHA.
They also make compounds called signaling molecules that help regulate inflammation and help various parts of your body, including your heart and immune system.
Best sources
ALA is found mostly in fatty plant foods. The best dietary sources include flaxseeds and their oils, chia seeds, walnuts, canola and soybean oils.).
Both EPA and DHA are found in fish and seafood. Herring, salmon, anchovies, sardines and other oily fish are the richest dietary sources of these oils.
Seaweed and algae also contain EPA and DHA. Since fish cannot produce EPA and DHA, they obtain them by eating microalgae. Thus, algae are sources of omega-3 fats in fish.
ALGAE OIL Algae Oil and fish oil
Algae are considered the primary source of omega-3 fats and all fish – whether You get your omega-3 content by eating seaweed – whether wild or farmed.
One study found that algae oil supplements are nutritionally equivalent to cooked salmon and work the same way as fish oil in your body.
Just as the fatty acid composition of fish depends on their diet and fat stores, the fat in algae fluctuates depending on species, growth stage, seasonal changes and environmental factors.
It also carries a lower risk of digestive upset. and tends to be associated with fewer taste complaints due to its neutral flavor.
ALGAE OIL Potential health benefits
Research has shown that people with high levels of omega-3 fats may experience certain health problems. It reveals that it carries a lower risk for conditions. In this context, The effect appears strongest in people who eat fish rather than taking supplements. Still, evidence suggests that supplements may help.
Most studies examine fish oil rather than algae oil. However, studies using the latter reveal a significant increase in blood DHA levels even in vegetarians or those who do not eat fish – so it is likely just as effective.
May support heart health
Omega-3 supplements may lower blood pressure and improve blood vessel function, which may reduce your risk of heart attack or stroke.
Omega-3s have also been shown to lower triglyceride levels.
Studies using DHA-rich algal oil have shown that taking 1,000-1,200 mg per day reduced triglyceride levels by as much as 25% and also improved cholesterol levels.
In addition, a review of 13 clinical studies in more than 127,000 people found noted that taking omega-3 supplements from various marine sources reduces the risk of heart attack and overall heart disease, as well as the risk of death from these conditions.
May reduce depression
People diagnosed with depression often have lower levels of EPA and DHA in their blood. Accordingly, an analysis of studies involving more than 150,000 people found that those who ate more fish had a lower risk of depression. The lower risk may be due in part to higher omega-3 intake.
People with depression who take EPA and DHA supplements often notice an improvement in their symptoms. Interestingly, an analysis of 35 studies in 6,665 people determined that EPA was more effective than DHA for treating this condition.
ALGAE OIL Dosage and use
Health organizations recommend you get 250-1,000 mg of combined EPA and DHA daily.
If you don't eat fish at least twice a week, you may be deficient in these fats. Thus, a supplement may help compensate.
Note that algae oil supplements provide varying amounts of these fatty acids. Try to choose one that provides at least 250 mg of combined EPA and DHA per serving. They can be found in specialty stores and online.
High trig If you have high blood pressure or high blood pressure, ask your healthcare provider if you need to take a higher dose.
While you can take it at any time of the day, most manufacturers recommend taking supplements with a meal, especially one containing fat, as it helps with absorption of this macronutrient.
Remember that unsaturated fats in seaweed oil supplements can oxidize and solidify over time. Be sure to store gels or capsules in a cool, dry place, refrigerate liquid supplements, and avoid taking any that smell bad.
ALGAE OIL Possible side effects
Omega-3 supplements are often is considered safe. It has minimal side effects unless you take very high doses.
There is no set upper limit, but the European Food Safety Authority claims that it is safe to take a dose of 5,000 mg of EPA and DHA per day.
Although fish oil can cause a fishy aftertaste, heartburn, belching, indigestion, and nausea, only a few of these side effects have been reported with algae oil
Some omega-3 supplements It can also interact with medications, so it is always better to talk to your healthcare provider beforehand.
In summary;
Algae oil contains two omega-3 essential oils that are essential for your health. It is a plant-based source of 3 oils, EPA and DHA.
Provides the same benefits as fish oil, making it a better choice if you don't eat fish, follow a plant-based diet, or cannot tolerate the taste or effects of fish oil.
Taking seaweed oil may reduce your risk of heart disease, fight inflammation, and support brain and eye health.
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