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| Salmon and sardines have always been my go-tos for omega-3s — they’re tasty, versatile, and supposedly great for your heart and brain. So I was surprised to learn recently that fish don’t actually produce omega-3s themselves. They get them by eating microalgae. Which means algae oil isn’t some niche vegan workaround — it’s the original source.
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| Today, we briefly break down what the research says about algae oil, why it might actually have an edge over fish oil for some people, and how much you’d need to take to make it worthwhile.
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Let’s look into it,
Tim Snaith
Newsletter Editor, Healthline
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Written by Tim Snaith
May 5, 2026 • 2 min read |
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| What is algae oil, and why do people take it? |
| Algae oil provides the same EPA and DHA as fish oil, with the same bioavailability and benefits. But because it’s grown in controlled conditions and then purified, it’s free from the contaminants that can accumulate in fish-derived sources. It also tends to be gentler on the stomach, with fewer complaints about the aftertaste.
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| The benefits mirror what’s well established for omega-3s generally:
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| Most health organizations recommend 250 to 1,000 milligrams (mg) of combined EPA and DHA daily. Check the label for those specific figures rather than the total omega-3 count, which can include less active forms. You can find it at most health food stores.
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| ⚠️ Just one thing: Omega-3s have mild blood-thinning properties, so if you’re on anticoagulants like warfarin, loop in your doctor first.
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| Should You Take Fish Oil Supplements? |
| If you don’t eat a lot of oily fish, taking a fish oil supplement could help you get enough omega-3 fatty acids. |
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| What we’re digesting |
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