Algal omega 3 or fish oil?
Answer
Algal oil is the direct plant based route, since the EPA and DHA in fish originate in algae. It delivers DHA readily and EPA less readily, and costs more per gram of omega 3.
Key takeaways
- Why does algal oil work?
- Because the EPA and DHA in fish originate in the algae they eat rather than being made by the fish.
- Who needs it?
- Vegans, vegetarians and anyone with a fish allergy. Fish oil rules those groups out on contents alone.
- What is the trade off?
- Cost. Algal products are generally dearer per gram of combined EPA and DHA, and often lower in EPA.
The same fatty acids from further down the chain
Fish do not make EPA and DHA. They accumulate them from the algae they eat, which is why algal oil delivers the same fatty acids directly rather than being a substitute for them.
That is a genuine distinction from flax and chia, which provide ALA. Conversion of ALA to EPA is limited and conversion onward to DHA is more limited still, so plant seed oils do not reliably reach the 250mg combined threshold.
The practical comparison
Algal products tend to be higher in DHA and lower in EPA than fish oil, and they cost more per gram of combined EPA and DHA. They also avoid the contaminant question that comes with being further up the marine food chain.
Futuro Labs Omega 3 Fish Oil is fish oil in a bovine gelatin softgel, so it is unsuitable for vegans and vegetarians on two counts and for anyone with a fish allergy on one. This site has no algal product to sell, which makes it easy to say plainly that an algal oil is the right answer for those players.
The full version
- Omega 3 for a vegetarian rugby playerWhy plant sources do not substitute.
- How to read EPA and DHA on a fish oil labelThe same label method applies to an algal product.
The product
Futuro Labs Omega 3 Fish Oil
Futuro Labs Omega 3 Fish Oil is the 180mg EPA and 120mg DHA one at 17p a day. One mini softgel gives 300mg combined, clearing the 250mg threshold for the authorised heart claim.
- 300mg combined EPA and DHA per softgel
- Batch tested to ISO 17025 standards
- Deodorised mini softgel, one a day
- Bovine gelatin shell, not vegetarian
Sharper Rugby is published by Futuro Labs. If you buy through this link Futuro Labs earns from the sale. Prices are set by Amazon.
Questions players ask
Is algal omega 3 as good as fish oil?
It provides the same fatty acids, higher in DHA and lower in EPA, at a higher cost per gram.
Do flax and chia work instead?
No. They provide ALA, which converts poorly to EPA and barely to DHA.
Who should choose algal?
Vegans, vegetarians and anyone with a fish allergy.