Is Fish Oil Really Better Than Algae Oil?

The development of food and extraction technologies, along with increased scientific awareness in the field of dietary supplements, now allows for a broader and more well-founded answer.

Fish oil is not the only source of valuable omega-3 fatty acids DHA and EPA. Algae oil, derived from the same microalgae that fatty fish (like salmon and mackerel) feed on, has long proven to be more than just a plant-based alternative to animal-based omega-3.

Thanks to its properties (purity, sustainability, high digestibility, bioavailability, better absorption, and plant-based origin), it is considered a high-quality dietary supplement.

A promising, recently published study on breast cancer (we reported on it here) on the benefits of omega-3 DHA specifically used algae oil.

The Extraction Process

The extraction process of omega-3 from algae has a clear advantage: it is a direct process that goes straight to the primary source without intermediate stages – in contrast to the fishery-based supply chain. The production of plant-based omega-3 is environmentally friendly.

The following illustration summarizes and compares the two omega-3 extraction methods

 

TG and EE: The Form Makes the Difference

One of the most discussed aspects in the comparison between fish oil and algae oil concerns their chemical form.

Algae oil – unlike fish oil, which is always in TG (triglyceride) form – can appear in two different forms: EE (ethyl ester) or TG (triglyceride).

The EE form is obtained through a synthetic process that alters the natural structure of the fatty acids. It is less stable and less absorbable.

The TG form, on the other hand, is natural, bioavailable, and well-tolerated – but significantly more expensive.

When buying plant-based omega-3, one should take a close look: algae oil in EE form is mainly used in lower-priced supplements. It is less effective both nutritionally and in terms of absorption.

Here is the comparison of the two forms (EE and TG)

Contaminants: A Risk Not to Be Underestimated

Another important aspect is the purity of the raw material. Some fish oil manufacturers do not publish analyses on heavy metals such as mercury or cadmium, which accumulate in the fish body along with the omega-3 fatty acids.

Algae, on the other hand, are generally cultivated in controlled environments with low risk.

Two Approaches Compared

Animal Origin

Fish store omega-3 in their body fat after feeding on microalgae. However, pollutants and heavy metals can also accumulate during this process.

The extraction process involves first catching the fish and then extracting the fatty acids from the animal organism.

Plant Origin

Omega-3 is extracted directly from marine microalgae – a primary source cultivated in controlled environments. The process is targeted and direct.

Microalgae naturally contain high concentrations of omega-3, especially DHA and EPA. In some algae species, the DHA content is particularly high, while EPA is negligible.

The following table compares plant-based and animal-based omega-3


Conclusion

Algae oil in TG form has the same nutritional value as fish oil, but is produced more sustainably, is safer, and is likely the only viable future source of high-quality omega-3 TG fatty acids.

Some Numbers

Commercial fishing is one of the greatest threats to the marine ecosystem. Although there are certification bodies such as Friends of the Sea, many fisheries do not adhere to sustainability criteria and continue to cause high bycatch rates – meaning unintended animals are caught and often killed.

Worldwide, an estimated 300,000 whales, dolphins, and porpoises die each year as bycatch after getting caught in fishing nets.

Fish oil remains the most popular product globally – not least due to its long-standing market presence and extensive scientific literature. However, algae oil is catching up fast: in several countries, more than 60% of consumers now prefer plant-based omega-3 – a sign of growing awareness and sustainability.