Algae vs Fish Oil: Which is Better?

algae oil vs fish oil

Algae oil and fish oil are both popular sources of omega-3 fatty acids, which have been shown to be supportive of human health. But which one is better?

In this article, we'll take a closer look at the pros and cons of each and explore the research on which one might be the better choice for your supplement cabinet. 

Whether you're looking to improve your heart health, boost your brain function, or simply increase your overall well-being, this article will provide you with the information you need to make an informed decision.

We'll cover the production, nutritional value, safety, and environmental impact of algae and fish oil supplements.

So, let's dive in and explore the world of omega-3s.

Is Algae Oil or Fish Oil Better?

Let's start off with our verdict.

Overall, algae oil is the better choice when considering sustainability, purity, and suitability for vegetarians and vegans. It generally has a lower environmental impact and is less likely to contain harmful contaminants. While fish oil naturally contains both types of essential omega-3 fatty acids, EPA and DHA, it carries risks of pollution and environmental degradation. Therefore, for a more ethical and cleaner source of omega-3s, algae oil is recommended.

Algae Oil vs Fish Oil: How are they Produced?

Firstly, the production methods for algae oil and fish oil are quite different.

Algae oil is produced through microalgae cultivation, which involves growing the algae in large tanks, ponds, or glass tubes (the highest quality, as used by Phytality), usually in a controlled environment, such as a greenhouse.

The microalgae are fed a mixture of nutrients, light and carbon dioxide, and the oil is extracted from the microalgae once they have grown to a sufficient size.

Fish oil, on the other hand, is produced from the tissue of oily fish. The fish are typically caught in the wild or farmed, and the oil is extracted from the fish through a process called rendering.

This process involves cooking the fish at high temperatures to separate the oil from the other fish parts. The oil is then refined, deodorized, and sometimes winterized to remove impurities and improve its stability.

Some common microalgae that produce oil include Dunaliella salina, Nannochloropsis, and Schizochytrium sp. This last one is becoming a major Omega 3 industry player due to its high growth rate and ability to produce lipids. It is what we use in our Clean Omega product.

Fish oil for supplements is derived from the tissues of fatty fish, such as salmon, cod, anchovies or krill.

Conclusion: Algae oil can be produced sustainably without needing to destroy marine habitats.

Composition and Nutritional Value of Algae Oil vs Fish Oil.

Here is a comparison of the composition of algae and fish oil:

  1. Omega-3 fatty acids: Species of both algae and fish oil contain EPA and DHA, which are essential omega-3 fatty acids believed to have anti-inflammatory properties (1). The specific types and amounts of EPA and DHA can vary depending on the algae or fish oil type. For example, some studies have found that algae-based supplements can contain higher levels of EPA and DHA than fish oil supplements (2, 3). Since species of fish can contain both EPA and DHA, however, whereas different species of algae must be blended to create both in a single supplement.
  2. Other nutrients: Algae and fish oil can contain other nutrients, such as proteins, vitamins, minerals, and antioxidants (4, 5). The specific nutrients and their amounts can vary depending on the algae or fish oil type. For example, some algae, such as spirulina and chlorella, are rich in protein and other nutrients, while some fish oil, such as cod liver oil, are rich in vitamins A and D (6, 7).
  3. Contaminants: Fish oil can contain impurities, such as mercury and polychlorinated biphenyls (PCBs), that can harm human health if consumed in large amounts (8). On the other hand, algae are generally considered a purer source of omega-3 fatty acids and are less likely to contain contaminants (9).

Regarding nutritional value, both oils are rich sources of omega-3 fatty acids and have potential health benefits. However, the oils' composition is different, which may affect how well the body can absorb and utilize the omega-3s. 

Conclusion: Fish oil contains both EPA and DHA making it a better single source of Omega-3. However, the potential toxicity of fish oil outweighs this benefit significantly.

While no single algal strain contains significant amounts of EPA and DHA, this can be overcome by getting DHA from our Clean Omega capsules, and your EPA from our marine phytoplankton powder, the highest plant based source of EPA.

Algae vs Fish Oil Environmental Impact

Here is a comparison of how algae oil and fish oil are made:

  1. Algae oil - Here at Phytality we produce our algae in a closed-loop bioreactor which is essentially a large series of glass tubes inside a greenhouse. The emphasis at every stage of the process is on purity, sustainability and safety: we do not interact or harm any marine environment, so the product is completely ethical. This can't be said for every algae oil production facility, however. Some producers use open ponds which can pose risks of contamination as they are exposed to wind, rain, and wildlife, which can introduce harmful bacteria, viruses, or other pathogens into the water. Another risk of using open ponds is the potential for genetic contamination or unintended crossbreeding. Algae can reproduce rapidly, and if different strains of algae are grown in close proximity, they may interbreed, resulting in hybrid or mutated strains. 
  2. Fish oil: Fishing has a significant environmental impact. Overfishing and destructive fishing practices can lead to the depletion of fish populations, disrupt marine ecosystems, and harm non-targeted species. Harvesting fish for their oils can also create waste and pollution in the form of discarded bycatch, energy consumption, and greenhouse gas emissions from fishing vessels. Additionally, the production of fish oils requires processing, which can generate waste and pollutants that harm the environment.

Conclusion: Overall, the production of algae oil is typically considered to be more sustainable and environmentally friendly than the production of fish oil.  Algae can be grown in a controlled environment using non-potable water, and the production process generates fewer greenhouse gas emissions than fish farming.

You need to be judicious around the supplement you choose, however. as algae grown in open ponds can be contaminated. Here at Phytality, we consider sustainability at every step of the process, and our products are grown inland, away from the marine environment in a completely closed system.

Safety and Quality of Algae Oil vs Fish Oil

  1. Algae oil - Studies have shown that algae oil is well-tolerated and safe for consumption, with no known side effects or interactions with other medications. The only known concern with algae is the common use of solvents to to extract the lipids from the algae to produce the oil. The most widely used solvents are hexane and ethanol, which are effective at extracting the lipids but can pose potential health risks. At Phytality, we are one of the very few producers on the market who offer a 'solvent free' product. Instead, we use the more expensive 'swiss-water' method and this is the reason our product currently has a slightly higher price tag than many on the market.
  2. Fish Oil -  Fish oil can contain pollutants such as mercury, polychlorinated biphenyls (PCBs), and dioxins. These pollutants can harm human health, especially pregnant women, nursing mothers and young children.  To address this concern, it is recommended to choose fish oil supplements that have been purified through molecular distillation or other methods, if you are choosing a fish source of omega.

Our Verdict: Choosing a solvent-free algae supplement offers a safer choice than risking heavy metal and PCB contamination from fish.

Comparison of Algae Oil and Fish Oil: Which is Better?

Algae Oil Fish Oil
Generally considered to be a purer and more sustainable source of omega-3 fatty acids Can contain contaminants such as mercury and PCBs
Can be produced in a controlled environment using non-potable water Production can have environmental impacts, such as pollution and habitat destruction
The amount of omega-3s produced by algae can be manipulated by external factors such as temperature, oxygen levels, and exposure to UV light. The concentration of omega-3 fatty acids in fish varies depending on the species
No fish burps Fish burps and digestion Issues

 

Which is Better: Algae oil or Fish oil?

In summary, algae oil is a plant-based source of omega-3s, considered more sustainable and environmentally friendly, and suitable for vegetarians, vegans, and people who don't consume fish for religious or personal reasons. 

On the other hand, fish oil can contain pollutants such as mercury, polychlorinated biphenyls (PCBs), and dioxins.

FAQ's

Can Algae Replace Fish Oil?
Algae oil is a plant-based source of omega-3 fatty acids and is considered a suitable alternative for vegetarians, vegans, and people who do not consume fish. 

Can humans absorb omega-3 from algae?
One study suggests that algae oil may be absorbed almost twice as well as fish oil, although more research is needed.

  

References:
  1. Simopoulos AP. Omega-3 fatty acids in health and disease and in growth and development. Am J Clin Nutr. 1991;54(3):438-463.
  2. Zhang Y, et al. Comparison of fatty acid profiles and antioxidant content of microalgae, spirulina and Chlorella spp. J Sci Food Agric. 2010;90(9):1572-1579.
  3. Harel S, et al. Eicosapentaenoic acid-enriched microalgal oil reduces triglycerides and increases the LDL/HDL ratio in hyperlipidemic subjects. Lipids. 2010;45(1):37-46.
  4. Kris-Etherton PM, et al. Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Circulation. 2002;106(21):2747-2757.
  5. Kaur G, et al. Nutritional and therapeutic potential of algae. Crit Rev Food Sci Nutr. 2013;53(8):738-758.
  6. Suzuki H, et al. Nutritional value of spirulina as a protein source for human consumption. J Sci Food Agric. 1989;47(3):289-297.
  7. Kim HS, et al. Nutritional and physiological evaluation of Chlorella vulgaris for use as a human food ingredient. J Sci Food Agric. 2011;91(7):1320-1326.
  8. USDA. Mercury levels in commercial fish and shellfish (1990-2012). https://www.fda.gov/food/food-safety-modernization-act-fsma/are-there-any-risks-eating-fish-and-shellfish.
  9. Tsuchiya M, et al. Comparison of toxicities of microcystins produced by microalgae and cyanobacteria. Toxicon. 2002;40(7):

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