Omega-3 acids from fish or algae? Which choose?

Dietary supplements with Omega-3 acids usually come from fish oil and have an intense smell and taste that can be felt through the capsule. Even people who like and often eat fish often frown when they hear the word "fish oil". Representatives of the older generation also have negative associations with their childhood, when their parents forced them to swallow liquid oil from a spoon to strengthen their immunity.

Where do fish get Omega-3 acids?

We value fish oil due to the content of Omega-3 acids, as well as their individual types - DHA and EPA acids . They are not found in nuts, grains or seeds. However, fish do not produce these acids either. They obtain them from algae ¹ . Algae are the original source of Omega-3. This origin of these acids means that they are suitable for everyone , including vegans and vegetarians. Microalgae produce both EPA and DHA acids.

Omega-3 fatty acids from fish may be dangerous to your health.

The global demand for fish oil due to its content of Omega-3 acids is constantly growing. This also affects the scale of industrial fishing. Its scale has increased so much in recent years that it now poses a serious threat to the environment . The quality of the final product, i.e. fish oil, is also getting worse. It varies greatly depending on the season, fishing location and water pollution in that area. However, purifying fish oil from heavy metals and other unwanted residues is complicated and not always possible ² .

There also remains the problem of the stability of Omega-3 fatty acids from fish . As the oil is polyunsaturated and comes from cold-water fish, it needs appropriate storage conditions. When exposed to heat, light and air, it may quickly turn rancid , even inside the capsule. Studies on the stability of Omega-3 acids in popular Polish dietary supplements show that they may oxidize even during the shelf life ³ .

Globally, on average , every fifth fish oil supplement contains rancid Omega-3 acids ⁴ . Do they harm our health? Studies involving ⁵ animals say that in large doses they have a toxic effect . Some human studies indicate that supplementation with such acids in large doses may increase cholesterol levels ⁶ . This means that oxidized fish oil definitely changes its properties . And the smell and taste. The more rancid it is, the more intensely we feel it. After taking such capsules, we may feel an unpleasant taste in the mouth for a long time.

Why are Omega-3 fatty acids from algae a better choice?

By choosing Omega-3 fatty acids from algae, we immediately get rid of several problems. The cultivation of microalgae to obtain oil from them is controlled , so the risk of contamination of water and the oil itself is much lower than in the case of fish. Algae oil also has a less intense smell than fish oil. It is also a great alternative for people who are allergic to fish and seafood. They do not have to give up taking Omega-3 acids if they choose a good quality supplement with acids from microalgae.

Algae farming does not disturb the ecosystem because microalgae need much fewer resources compared to traditional crops. They also grow more abundantly. Moreover, algae currently produce 50% of the world's oxygen7 ^, and their cultivation is even beneficial for the planet. Algae are the oldest plant, they are the foundation of the life of the entire ecosystem of seas and oceans. All plants on Earth also historically come from a class of freshwater green algae.

Why is it worth supplementing Omega-3 acids?

Despite the constantly growing popularity of Omega-3 fatty acids, their recommended dose is consumed by less than 20% of the global population ⁸ . It's a pity, because these acids have multidirectional effects on the human body. They support brain function, including concentration and memory ^9,10 . They inhibit inflammatory processes and help maintain the condition of the immune system ^11,12,13 . They also contribute to maintaining a proper lipid profile , support the functioning of the heart and help reduce the risk of heart disease, heart attack and stroke. ^14,15,16 . Omega-3 acids also affect the quality of sleep in children and adults ^17,18 . They are important for our mental health. Their low level is associated with depression ^19,20,21 . Research shows that Omega-3 reduces the risk of developing colon cancer and breast cancer ^22,23 , as well as Alzheimer's disease and dementia ^24.25 . Omega-3 fatty acids are very important for pregnant women . They reduce the risk of premature birth and help support the development of the baby's brain and eyes ^26,27,28,29 . They can also be helpful in taking care of your beauty . They have a positive effect on the skin and support the fight against imperfections and help counteract them. They also have a beneficial effect on muscle regeneration during and after exercise ^31,32,33 .

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