WHILE THE IDEA algae oil sounds pretty gross to us, the stuff has been popping up left and right online recently. Could something as repulsive as algae-based oil really have enough health benefits to explode on the internet?
Avery Zenker, RD, with Everflex Fitness in Calgary, Alberta, Canada, says algae oil has gained popularity as a source of omega-3 fatty acids because it could provide an alternative to fish oil suitable for vegans and vegetarians.
“It is derived from algae, the main producers of omega-3 fatty acids in the marine food chain,” says Zenker. This oil not only addresses the growing demand for vegetarian omega-3 supplements, but also presents a solution to the environmental problems associated with overfishing and fish farming.
Plus, “it tends to have less of a fishy aftertaste than fish oil supplements,” says Zenker. Fair enough. Keep reading to learn more about algae oil, its health benefits, and the risks of using it.
What is algae oil?
As Paul T. Jaeckel, RDN, said, algae oil is as simple as it sounds: it’s oil extracted from algae. “Algae themselves are part of a group of primarily aquatic photosynthetic organisms called Protista. These algae can be found wherever there is water and serve as food for many others [forms of] marine life,” he said.
Algae is neither a plant nor an animal, but is part of the protist kingdom, can photosynthesize like plants, and is specifically designed to produce large amounts of omega-3 fatty acids, primarily DHA (docosahexaenoic acid) and sometimes EPA (eicosapentaenoic acid). , said Zenker. “It is grown in a controlled environment, ensuring consistency and purity, making it an attractive alternative for those seeking omega-3 without consuming fish or fish oil supplements.”
What is algae oil used for?
Algae oil has several potential uses.
“Algae oil is used as an omega-3 supplement, providing EPA and DHA omega-3 fatty acids,” says Zenker. It can be supplemented in capsule form or used in cooking.
What are the health benefits of algae oil?
Many supplement algae oil to reduce inflammation, support brain health, cardiovascular health, eye health, joint pain, gut health, or help manage blood lipids. That said, the scientific jury is still out on the actual benefits of algae oil.
For many, the primary function of algae oil is to use it to increase omega-3 intake, thanks to its high fatty acid content. Omega-3 fatty acids, according to American Heart Associationmay be linked to “a stronger immune system, reduced inflammation, and lower blood pressure and triglycerides, thereby reducing the risk of heart disease and cognitive decline.”
Consuming more omega-3s could contribute to “a decrease in triglyceride levels that normally increase the risk of atherosclerosis, heart disease and stroke,” says Jaeckel. Omega-3s are important for the formation and structure of cell membranes, because they help to constitute this phospholipid bilayer layer. Algae oil is less studied than fish, sources of omega-3, but evidence suggests similar benefits. Algae oil was shown to significantly increase serum DHA levels.
DHA, you ask? There are three main omega-3 fatty acids, Jaeckel explains: alpha-linolenic acid, or ALA; docosahexaenoic acid, or DHA; and eicosapentaenoic acid, or EPA.
“Algae oil provides a direct source of DHA and sometimes EPA, the two most health-promoting types of omega-3 fatty acids,” says Zenker.
It’s worth repeating: There’s been a lot of research done on the health benefits of different types of omega-3, but not much on algae oil itself. Many of these benefits are attributed to the benefits of having more omega-3 in your diet, which you can get from foods like salmon, tuna, chia seeds and flax seeds, and which could be cheaper than supplementing with algae oil.
Help with cardiovascular health
“Algae oil may help reduce the risk of cardiovascular disease,” says Zenker. It is known to lower triglyceride levels, reduce arterial plaque, and potentially lower blood pressure. “The DHA present in algae oil is particularly noticed for its ability to improve heart health by reducing inflammation and improving [HDL] cholesterol levels,” she says. But it can also contribute to an increase in LDL cholesterol (the bad cholesterol), so keep that in mind if you suffer from cholesterol problems.
Better brain function
“The omega-3s found in algae oil are beneficial for cognitive health,” says Zenker. “DHA is essential for maintaining the integrity of brain cells, supporting memory, concentration and overall cognitive function.”
In fact, algae oil was used in the treatment for mood disorders like depression. As mentioned above, the AHA has stated that there is a link between adequate omega-3 intake and reduced risk of cognitive decline.
Improve sperm quality
“There is also a focus on the health benefits for men. [and algae oil]like improvement erectile dysfunction And fertility“, says Jaeckel. Infertility could be improved by omega-3 because there may be a correlation between sperm quality and higher omega-3 intakebut further research still needs to be conducted.
Increase joint health
Creaky joints? You probably know that omega-3s are your friend. “Omega-3 fatty acids are known for their anti-inflammatory properties, what can be beneficial for those suffering from joint pain or arthritis, potentially reducing inflammation and easing discomfort,” says Zenker.
Protect vision
Omega-3s also play a role in protecting your vision.
“ADH is a major structural component of the retina, and consuming algae oil may support eye health and potentially reduce the risk of age-related macular degeneration,” says Zenker.
Clean skin
For healthier skin, or even to relieve various dermatological conditions, algae oil can be a godsend.
“Algae oil may also have beneficial effects on the skin,” says Zenker, citing this research. “Omega-3 fatty acids help maintain skin integrity, reduce the effects of aging, and may improve conditions such as eczema, psoriasis, and even aging skin through their anti-inflammatory properties.”
Improve gut health
According to Zenker, omega-3s have been shown to support gut health, particularly due to their anti-inflammatory properties.
“A study indicated that adding algae oil to the diet can help reduce inflammation and repair the mucous membrane,” says Zenker, adding that there is evidence that algae oil has been linked to better gut health by supporting the gut microbiome and supporting the gut barrier by reducing inflammation. Also there are some indications that the DHA contained in algae oil could have beneficial effects in reducing the progression of colitis.
Are there any risks to using algae oil?
All supplements carry risks. Talk to a trusted healthcare professional before adding any supplement to your routine.
Jaeckel warns that there is one particularly interesting thing for men to consider when consuming a lot of algae oil or any other omega-3 supplement: “There may be an increased risk of diseases like cancer of the prostate, which was shown In several studies,” he says.
In general, it’s always important to read the label of ingredients you’re avoiding for any reason, like an allergy or intolerance, says Zenker.
“As with any supplement, more isn’t always better, and it’s possible to have too much,” she says. “Also be aware to store algae oil properly and keep an eye on the expiration date, as oils can go rancid. »
