Is Seaweed Oil a Plant-Based Alternative to Omega-3 Fatty Acids?

In a vegan diet, the oil can contribute to the supply of omega-3 fatty acids. However, additional algae oil is unnecessary if you eat fish weekly and also use selected vegetable oils.

The essentials in brief:

• Microalgae oils are an alternative to animal products. Fish and krill stocks are spared and the algae oil is available all year round.
• Compared to other edible oils, algae oils are very expensive and spoil quickly – manufacturers therefore like to use other vegetable oils and antioxidants. A look at the list of ingredients and the composition is worthwhile.
• In addition to algae oil as cooking oil, capsules are also available as dietary supplements and foods enriched with algae oil, such as margarine.

What is behind the advertising promises for algae oil?

The food does not really have all the properties that are attributed to algae oil. Some statements are even forbidden in advertising. We give an overview of what often comes up – and what to make of it:

Omega-3 fatty acids should be supplied “in a favorable ratio”.

In contrast to other vegetable oils such as rapeseed, walnut or linseed oil, algae oil contains not only alpha-linolenic acid (ALA) but also the fatty acids DHA and EPA, which are important for the body. The composition is therefore as favorable as that of fish oil. Fish and krill (small Antarctic crabs) eat microalgae and thereby accumulate vegetable omega-3 fatty acids.

Adding vegetable oils changes the fatty acid composition of the oil mixture. If in doubt, look at the list of ingredients to see how much algae oil is actually in the product. In the nutritional value table you can read the proportion of the individual fatty acids.

Algae oils should be “sustainably produced and vegan”.

The production of oil from microalgae such as Schizochytrium or Ulkenia is not fundamentally more sustainable than fish oil production. Compared to the production of fish oil, the production of algal oil from microalgae can even involve a higher energy input, depending on which production steps (sterilization, filtration, etc.) take place and where the energy used comes from. The production processes for cultivating microalgae in closed systems (large tanks or hoses) are not necessarily climate-neutral either.

The oil actually comes from vegan sources. It is not known whether additives such as gelatine are used in the processing. In any case, fish and krill stocks are spared.

Algae oil is said to be the “all-round talent” for health

Omega-3 fatty acids are healthy in small amounts and also essential for life. They improve the flow properties of the blood, inhibit blood clotting, lower blood pressure, have an anti-inflammatory effect and have a positive effect on lipid metabolism.

According to the European Food Safety Authority (EFSA), products with a manufacturer-recommended intake of up to 5 g EPA and DHA (in combination) or 1.8 g EPA (individually) per day are harmless to the health of adults.

According to advertising, algae oil can also “fight obesity, diabetes, flu and radiation poisoning”.

This and similar advertising, such as on children’s ability to learn and concentrate, is misleading. Foodstuffs containing omega-3 fatty acids, including dietary supplements, are not suitable for the treatment of diseases. In addition, the suppliers may only make health-related statements in connection with the algae oil products that are scientifically proven and permitted by law. However, the permitted statements are often reinforced or exaggerated.

Who Needs Algae Oil?

Basically, healthy people consume enough omega-3 fatty acids with a wholesome and balanced diet that also includes fatty sea fish. The German Nutrition Society recommends that pregnant and breastfeeding women take an average of at least 200 mg DHA per day. For other population groups, there is only the recommendation to consume 0.5% of the energy (calorie) intake per day in the form of alpha-linolenic acid.

According to the German Nutrition Society, few EPA and DHA fatty acids are consumed in a vegan diet, as these are found in readily available form mainly in animal foods. The omega-3 fatty acids EPA and DHA, which are actually important, are only formed in the body to a small extent from the omega-3 fatty acid alpha-linolenic acid, which is found in vegetable oils such as rapeseed or linseed oil – the conversion rate is very low.

The German Nutrition Society therefore sees microalgae oils or foods enriched with them as a possible source of EPA and DHA if fish, fish oil or krill oil are not suitable for consumption. In addition, the consumption of vegetable oils such as rapeseed, linseed, walnut oil is recommended.

What are the health risks of algae oil?

A lot doesn’t help much: Algae oil should only be consumed in small quantities.

When consuming microalgae oil or foods enriched with it, side effects or interactions (e.g. with anticoagulant drugs such as ASA/aspirin) must be expected at higher doses. Higher doses can change the flow properties of the blood, prolong bleeding time and thus increase the risk of bleeding. In diabetics, blood sugar control can be difficult and the immune system can be adversely affected; LDL cholesterol levels can also increase. Therefore, people with such diseases should consult their doctor before using microalgae oil.

The microalgae oils may only be used up to certain maximum amounts in the various foods. As an ingredient, they must be declared as follows: “Contains DHA-rich oil from microalgae …” A warning that the amount of 5 g EPA and DHA together daily should not be exceeded is for dosages of 2 g daily for food supplements and fortified foods.

What are microalgae oils?

Microalgae are unicellular organisms. However, Schyzochytrium and Ulkenia do not carry out photosynthesis, but feed on carbon sources (sugar). They are propagated in aquaculture in open (tanks) or closed systems (such as tubes), so-called photobioreactors. The biomass is then drained, concentrated, the cells are disrupted, and the oil is extracted and cleaned.

In the European Union, microalgae oil from Schizochytrium and 2009 from Ulkenia was approved as a novel food as early as 2003 .

What are microalgae oils used for?

Microalgae oils are either “taken” in very small doses (e.g. 1 teaspoon a day), added to cold dishes such as salads as an additive to rapeseed oil or consumed in the form of food supplements in capsule form.

The microalgae oils themselves may also be added to other foods : While Ulkenia algae oil may be contained in baked goods, muesli bars and non-alcoholic beverages as a food ingredient in EU member states, oil from schizochytrium rich in DHA and EPA is also available as an ingredient in milk products, milk substitutes, spreads – and edible fats, salad dressings, breakfast cereals, dietary supplements and foods for special medical purposes, as well as in daily rations for a weight-control diet.

What should be considered when consuming algae oil?

• Where can you find algae oil? Algal oil products are mostly sold online or through health food and health food stores. They are rarely found in supermarkets or drugstores.
• It is important to look at the list of ingredients and the amount of fatty acids they contain : microalgae oil is usually not offered in its pure form, but mixed with other vegetable oils such as rapeseed oil, linseed oil or walnut oil. Due to the different compositions, the DHA content varies between 130 and 1190 mg per portion depending on the product, for EPA between 200 and 630 mg.
• The prices also fluctuate accordingly – between 5.50 and almost 30 euros per 100 ml.
• Storage : Be sure to store the heat-sensitive oil in the refrigerator and only use it for cold cooking.
• Additives such as citrus aromas, antioxidants such as vitamin E (tocopherols), vitamin C (ascorbic acid), rosemary extract or polyphenol-containing olive oils are intended to prevent rapid rancidity and sometimes also to mask the special algae taste.
• Other additives such as vitamin D are superfluous.
• The specified recommended daily intake should not be exceeded. Depending on the product and composition, this can be a tablespoon, a teaspoon or 50 drops. This small amount can be “taken” or stirred into a salad, muesli or smoothie.