Algal DHA (vegan omega-3)
Microalgae-derived DHA, the original source of fish-borne omega-3, for vegans, vegetarians and those declining marine sources.
Why
Algal oil from Schizochytrium and Crypthecodinium cohnii microalgae delivers DHA (and increasingly EPA in newer products) without going through the fish food chain. EFSA-authorised health claims for DHA cover normal brain function (250 mg/day), maintenance of normal vision (250 mg/day), maintenance of normal blood triglyceride concentrations (2 g/day combined with EPA), and cardiac function (250 mg/day combined EPA + DHA). Foundation source of omega-3 for vegan / vegetarian, pregnancy, and infant formula use.
How it works
DHA is incorporated into neuronal and retinal phospholipids, supports membrane fluidity, and serves as a substrate for specialised pro-resolving mediators (resolvins, protectins, maresins). Algal source bypasses the entire fish food chain, same molecule, different origin.
Expected onset · Triglyceride changes 8–12 weeks; tissue DHA enrichment over weeks-months
How to take
Dosage
250–500 mg DHA/day for cognitive, visual, cardiac claim thresholds. 1–2 g/day for triglyceride reduction. Pregnancy: at least 200 mg DHA/day (EFSA recommendation).
Timing
With meals containing fat for absorption
On the label
Stated DHA content per serving (and EPA if combined). Schizochytrium or Crypthecodinium cohnii source. Refrigerate after opening.
Ideal for
Vegan and vegetarian adults; pregnant and breastfeeding women avoiding fish-source omega-3; people with elevated triglycerides or mild dyslipidaemia.
Safety
Evidence
EFSA authorised four separate DHA-related claims, the highest regulatory tier in EU food law. Sanders 2006 Br J Nutr direct comparison of algal vs fish DHA: comparable plasma DHA enrichment and triglyceride effects. Ryan 2009 Nutr Neurosci RCT: 900 mg/day algal DHA improved memory and reaction time in older adults over 24 weeks.
- EFSA Reg 432/2012 + Reg 440/2011 authorised claims, DHA for brain function, vision, cardiac function, triglyceride maintenance
- Sanders et al., Br J Nutr 2006, DHA-rich algal oil vs fish oil on plasma lipids and platelet phospholipid fatty acid composition (RCT)
- Ryan et al., Nutr Neurosci 2009, clinical efficacy of algal DHA on cognitive function in healthy adults (RCT)
Where to get it
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