Omega-3 Battle: Seafood vs. Algae

Omega-3 Battle: Seafood vs. AlgaeOmega-3 Battle: Seafood vs. Algae
  1. FAQ

Key takeaways

  • Omega-3 fatty acids may come from animal-based sources (fatty fish, oysters, and shrimp) or plant-based sources (algae, walnuts, and flaxseeds). 
  • Algae sources then have a better EPA and DHA ratio than seafood. Also, they are more environmentally friendly and have a more stable omega-3 content. 
  • Algae-based supplements are a great option for people following a plant-based diet to get their daily intake of omega-3 fatty acids.

Omega-3 Fatty Acids In Seafood and Algae: An Overview

Omega-3 fatty acids are a group of essential fats that the body cannot produce on its own, necessitating their intake through dietary sources. They play crucial roles in various bodily functions, including the reduction of inflammation.

There are three main types of omega-3 fatty acids:

  • Alpha-linolenic acid (ALA)
  • Docosahexaenoic acid (DHA)
  • Eicosapentaenoic acid (EPA)

Omega-3 fatty acids can be obtained from both plant-based and animal-based sources. This means you can get omega-3 fatty acids from food sources such as mackerel, salmon, oysters, flaxseeds, chia seeds, walnuts, and hemp seeds.

If incorporating omega-3-rich foods into your daily diet is challenging, supplements made from fish oil or algae oil are available as an alternative option.

While both seafood and algae provide omega-3 fatty acids, they differ in the amount they provide and the composition of them. This means that you can get a different ratio of EPA, DHA, and ALA from each source.

Difference Between Omega-3 From Algae and Seafood

Both algae and seafood are excellent sources of omega-3 fatty acids, but what sets them apart in terms of their omega-3 content?

One of the most significant distinctions lies in their EPA and DHA content. Algae stands out as a superior source of EPA and DHA compared to seafood. This difference arises because the omega-3 found in seafood ultimately originates from algae, providing a direct source of these essential fatty acids.

Moreover, research indicates that omega-3 bioavailability is notably higher in algae than in seafood, as supported by scientific studies (1). When evaluating the nutritional profiles of algae and seafood, algae emerges as the clear winner. It offers a more diverse array of nutrients while being a lower-calorie alternative to seafood.

Does Seafood Provide The Same Amount of Omega-3s As Algae?

Seafood and algae offer varying quantities of omega-3s fatty acids. Interestingly, distinctions in omega-3 content don't just exist between algae and seafood; they also emerge within each category. In other words, different species of seafood and algae provide differing amounts of omega-3.

Below, you'll find a table comparing the omega-3 content per 4 ounces in various seafood and algae sources (2)(3).

Source Omega-3 Content (mg)
 Anchovy 2,330
Herring 2,280-2,440
Mackerel 2,100
Salmon 1,970-2,440
Oyster 500-710
Clam 320
Shrimp 260-310
Algae 100-300
Crab 190
Tilapia 150
Cod 90-180


Now, while some seafood sources may contain more omega-3 fatty acids than algae, keep in mind that they don’t come from sustainable sources, and the omega-3 content may vary depending on their farming.

Research shows that the omega-3 content is higher in wild-caught fish than farmed raised (4). However, the omega-3 content in algae doesn’t vary significantly. This makes it a better option since you always get the same high-quality product.

Are Algae-Based Omega-3 Supplements Better Than Seafood?

In short, yes, algae-based supplements surpass seafood or fish oil supplements in several aspects. But what are the reasons behind this superiority?

Here are the key factors that make algae-based omega-3 supplements the preferred choice over seafood or fish oil omega-3 supplements:

  • Optimal EPA and DHA Ratio: Algae-based supplements offer a more balanced ratio between EPA and DHA, ensuring a more effective omega-3 profile.
  • Direct Source: Algae-based supplements provide omega-3 fatty acids directly from the source, bypassing the need to obtain them through the marine food chain.
  • Vegan and Vegetarian-Friendly: Algae-based supplements align with vegan and vegetarian diets, accommodating diverse dietary preferences.
  • Sustainability: Algae-based sources are considered more sustainable and environmentally friendly compared to traditional seafood sources.
  • Neutral Taste and Smell: Algae-based supplements avoid the "fishy" taste and smell associated with seafood supplements and are less likely to cause digestive discomfort.
  • Allergy-Friendly: Algae is generally more allergy-friendly than seafood, making it a safer option for individuals with seafood allergies.
  • Low Contaminants: Algae-based supplements tend to have lower levels of contaminants, such as mercury and heavy metals, ensuring a purer product.

As you can see, there is really no doubt why algae-based supplements are better than seafood or fish oil omega-3 supplements.

What is the best vegan omega-3 source?

Final Words

While the exact omega-3 content in seafood can vary depending on the source, making it challenging to determine the precise quantity you're receiving, it's worth noting that the freshness of seafood plays a critical role in preserving its nutrient quality, including omega-3 levels. When seafood isn't fresh or hasn't been stored properly, there can be a reduction in its overall nutritional benefits.

Additionally, factors such as the environmental impact and suitability for various dietary preferences can further influence the choice between seafood and other omega-3 sources

In this case, algae-based supplements stand out as a superior option, serving as your strongest ally in meeting the recommended omega-3 fatty acid intake. If you're seeking a top-notch choice with added benefits, Tahiro Algae Omega-3 distinguishes itself as the finest selection available.

What sets Tahiro Algae Omega-3 apart is its remarkable balance of all three essential fatty acids, which includes not only EPA and DHA but also DPA (Docosapentaenoic acid). This unique composition differentiates it from many other omega-3 supplements on the market, offering a more sustainable option for those who understand the important role these fatty acids play in overall health and well-being.

Tahiro Algae Omega-3 is Health Canada approved.

With just two softgels per day, anyone can easily incorporate the recommended dose of these three essential fatty acids into their daily routine, improving cognitive function, cardiovascular, and anti-inflammatory benefits.

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