Different Sources of Omega-3 Fatty Acids
Omega-3 Fatty Acids (EPA and DHA) are well recognized as essential to good health. I have heard it said that proper brain development depends on getting enough of these fatty acids and there isn’t enough to go around for 8 billion people. I wonder about the crazy things people believe and do because of the lack of brain health from insufficient building blocks like EPA and DHA.
Popular Research Topic
A quick scan of PubMed shows over 38,000 published articles about omega-3s. But what about different sources of these fatty acids? In your research, you might see references to fish oil, krill oil, and algae. It is great to have options.
The question is no longer, should I be taking omega-3s, but what kind and how much?
Fish Oil History
Fish oil is first up as that was the original topic of research. Public health researchers noticed that people in extreme northern regions of the world tended to have reduced levels of cardiovascular disease in spite of consuming large amounts of animal fats like fish and even whale blubber. On closer examination, it was determined that the difference was due to large amounts of those omega-3 fatty acids.
In the 1980s, research was beginning to show that supplementation with fish oils could have a positive impact on cardiovascular health. Clinicians and public alike continue to notice the effects of this supplementation and the market in the US had grown to about $15 billion in 2023.
Pluses and Minuses of Fish Oil
Looking at the positives of fish oil supplementation, we find that the greatest body of research is for this form of omega-3s. Many variations of strengths and ratios are available to the public. Fish oil is available in oil or even powdered form.
The downsides of fish oil are these: The oils are easily oxidized. That form might show up as fish burps. Not all fish sources are sustainable. Not vegetarian or vegan friendly.
I should mention here briefly that different grades of fish oil are available in different marketplaces. We stress over and over that cheap vitamins, including fish oil, are cheap for a reason. You will want quality products that can deliver what you are paying for.
A longtime favorite at OVitaminPro is:
Krill Oil
Krill are an abundant life source in most oceans. They are tiny shrimp-like crustaceans. Krill doesn’t have quite the concentration of omega-3s like fish oil but do have some important phospholipids like phosphatidyl choline, phosphatydlyethanolamine and lysophosphatidylcholine. Those are some big words.
Some studies have indicated that the omega-3s in krill oil is more bioavailable than those from fish oil.
Omega-3 from krill is good because: Increased bioavailability, no fishy taste or smell, and many catch populations are sustainable.
Krill oil sources aren’t as good because: not as much research so far, still subject to oxidation, and is still not vegetarian or vegan friendly.
Protocol for Life Balance Krill Oil 1,000mg
Algal Oils
Algae actually the primary source of omega-3s for fish and krill. Algae uses photosynthesis to produce the omega-3s, and fish and krill concentrate these fatty acids. Prior to people learning how to source omega-3s from algae, vegetarians had to look to products like ALA, which can be converted into omega-3 but basically in insufficient quantities to give the benefits like fish oil.
Recent studies indicate that algae can provide EPA and DHA to our bodies in concentrations similar to fish or krill oil.
Algae sources are good because: it is vegan vegan-friendly, providing actual EPA and DHA, unlike ALA, it has a neutral or slight buttery taste, and are certainly sustainable.
Algae sources might not be as good because: research hasn’t reached nearly the level of research for fish oil so some questions remain. It is subject to oxidation like other oils.
How much should you take? I always say a little is better than none at all. I have taken 6-8 caps per day. Long story but if you get one or two caps of a quality product, you will get benefit.
It is great to have choices and for your omega-3 fatty acid needs, you have three great supplement options. With the advances in these fatty acids from algal sources, maybe there is enough omega-3s available for the entire human population. Now the problem is education and distribution.
2025