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Omega-3 fatty acids are extremely beneficial to your health. Most would think that the best approach to obtaining enough omega-3s is to receive fish oil supplements. But is it? There is a plethora of scientific evidence showing that foods for omega 3 from algae is much more effective in absorbing EPA, DHA, and ALA, while offering great advantages to preserving our planet’s natural resources by avoiding overfishing. So clearly, omega-3 supplements don’t all provide the same health benefits. This comprehensive overview covers all there is to know about omega-3 supplements, highlighting the differences between algae omega-3 and fish-based omega-3. Before further proceeding, it is worth reading the following three statements:

The greatest method to obtain more omega-3 fatty acids in your diet is through food,” – Elizabeth Johnson, Researcher – Tufts University

EPA and DHA in fish come from algae. Smaller fish eat it, and it travels up the food chain from there. So why don’t we choose to go directly to the purest source of omega-3s originating from algae instead of the fish oil derivatives? More people are beginning to understand this.” – Dr. Konstantinos Mammasis  – Of Dreams and Knowledge

Because DHA is the active component for lowering triglycerides, for bioavailability to the brain and organs, and all omega-3s can be made from DHA. Algae oil is more concentrated in omega-3s and in DHA and is thus better formulated for human metabolism.” – Dr. Scott Doughman, Lipidologist – University of North Carolina, Chapel Hill

Foods for Omega 3 from Algae

At MILESTONE®, we strictly select the best natural formulations and avoid synthetic ingredients. The good news is that you don’t have to buy supplements to get your fill; instead, you can get there by consuming 10ml of our unique High Phenolic Olive + Algae Vegan Omega 3 Oil (EPA DHA ALA), which has an ideal omega 6 to omega 3 ratio (1.5:1). If you are looking into ways to enrich your plant-based omega-3 diet, then it would be great to read our article on the top vegan foods for omega-3. We are proud to offer you the world’s most innovative formula on functional foods for omega 3 from algae, which also comes with the great healing benefits of the olive tree.

Omega-3s Come in Several Forms

The two main categories that we analyze in this article originate from algae and fish oil respectively. It is useful to remember that fish oil comes in both natural and processed forms. The form of fatty acids can be affected by processing. This is significant because some types are more readily absorbed than others.

  • Algae. Omega-3 fatty acids come in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), while containing chlorophyll, plant pigments, and other minerals.
  • Fish. Omega-3 fatty acids are found in whole fish as free fatty acids, phospholipids, and triglycerides.
  • Fish oil. In conventional fish oils, omega-3 fatty acids are mostly present as triglycerides.
  • Processed fish oil. Food chemists commonly convert triglycerides into ethyl esters while refining fish oils, allowing them to modify the concentration of DHA and EPA in the oil.
  • Reformed triglycerides. The ethyl esters found in processed fish oils can be turned back into triglycerides, resulting in “reformed” triglycerides.

Omega-3 fatty acids are present in algae, fish oil, olive oil, and other plant foods and are necessary nutrients. They’re crucial because they influence inflammation, brain development, immune system function, and cardiovascular health. The 3 principal omega-3 fatty acids can be found here. Although all of these forms have health benefits, research shows that ethyl esters do not absorb omega-3 as effectively as the other forms 1.

What are Algae Supplements?

Microalgae is a great source of EPA and DHA triglycerides. In fact, the EPA and DHA in fish come from algae. Smaller fish eat it, and it travels up the food chain from there, which is a great reason to drive directly to the source 2. Algae oil, according to studies, is even higher in omega-3s, particularly DHA, than fish oil. It has no off-odour or taste, it is more bioavailable and it is very useful for vegetarians and vegans too 3. In addition, algae oil is 100% environmentally friendly. It is free of pollutants like heavy metals, making it a sustainable and healthy option. Taking into account the above scientific facts, as well as, that food is much more efficiently absorbed than supplements, is fundamental in our decision to consume food for omega-3 from algae than any other alternative.

foods for omega 3 from algae

Why Avoid Fish Oil Supplements?

1. Sustainability

A study from 2006 found that if current overfishing and pollution patterns continue, we can expect to see a complete collapse of world fish populations by 2048 4. It takes about 2 pounds of wild fish to produce 1 pound of farmed fish. Clearly, this is not what you call sustainable in our times.

2. Overfishing

According to the United Nations, two-thirds of the world’s fish are either depleted or totally exploited. Some of this could be explained by the recent 3000 percent rise in fish oil sales. We wouldn’t have enough fish if everyone opted to eat more fish and/or take fish oil. Anchovies, sardines, mackerel, and menhaden are among the little fish collected in the world’s oceans each year, and 90 percent of them are processed into fishmeal and fish oil. These species reproduce at a faster rate than others, making them more resistant to overfishing. Fish, pigs, and poultry raised on factory farms consume 28 million tons of fish as feed each year, approximately six times the quantity of seafood consumed by Americans.

foods for omega 3 from algae

3. Contaminants

Fish collect not just EPA and DHA from algae, but also pesticides like DDT and Dieldrin, as well as polychlorinated biphenyls (PCBs). Mercury levels in the ocean have increased by around 30% in the previous 20 years. This means that individuals all across the world may be exposed to more mercury as a result of eating fish and other foods. Despite the fact that algae carry certain pollutants, their ability to concentrate at significant levels is limited. Unpurified fish oil supplements have been shown to contain dangerous levels of environmental pollutants, according to studies. According to other data, 80 percent of fish oil supplement companies (61 of 75) claim to have met the tightest US criteria for contaminant removal. In contrast, all our formulations of foods for omega 3 from algae are free of any chemicals or contaminants and do not hurt the environment in any way.

foods for omega 3 from algae

What to Look for When Buying Supplements?

Always read the label carefully when purchasing an omega-3 supplement. Also, check the following:

  • Type of omega-3. The most significant kinds of omega-3s, EPA and DHA, are rarely found in omega-3 supplements. Check to see if your supplement includes these.
  • Amount of omega-3. On the front label of a supplement, it may state that each capsule includes 1,000 mg of fish oil. On the back, however, it usually contains EPA and DHA far lower than 250mg.
  • Form of omega-3. For better absorption, look for FFA (free fatty acids), TG, rTG (triglycerides and reformed triglycerides), and PLs (phospholipids), rather than EE (ethyl esters).
  • Purity and authenticity. Try to buy products that are free of chemical contaminants, in the form of food not capsules.
  • Freshness. Omega-3 fatty acids are prone to rancidity. They’ll have a terrible odor and become less strong, if not lethal, once they’ve gone bad. Always check the expiration date, smell the product, and look for antioxidants like vitamin E.
  • Sustainability. Algae is much more sustainable than fish oil, so avoid buying typical fish oil supplements that harm our planet.

What Makes our Formula so Unique?

High Phenolic Olive + Algae Omega 3 Oil

Omega-3 content: 250 mg per 10ml (raw)
Omega-6 to Omega-3 ratio: 1.5:1

foods for omega-3 fatty acids

Plant-based sources of omega-3s usually just include ALA. Olive oil is possibly the greatest source of unsaturated fatty acids including a unique omega complex, i.e. ALA, Omega 6, and Omega 9. In addition, high-phenolic olive oil contains a unique set of bioactive compounds not found elsewhere in nature, e.g. tyrosol, hydroxytyrosol, and many more. On the other hand, algae oil is possibly the only exception to this rule, containing high amounts of EPA + DHA. In a recent study carried out by researchers at the University of Madrid, it was shown that treatment with a combination of olive oil and algae oil improved the lipid profile, insulin sensitivity, and vascular function in elderly rats while lowering aging-induced inflammation and oxidative stress in the liver and cardiovascular system 5. We researched and developed a product that combines the unique attributes of our world-class medical olive oil with the ones offered by algae, in order to produce a synergistic combination of these great plant sources that offer unique health benefits to anyone in the look for substituting typical omega-3 supplements with functional foods for omega 3 from algae.

It is the most natural and highly concentrated omega-3 functional food that we are aware of. And yes, it is among our top products because it has unparalleled qualities. It has no trace of chemical compounds or any form of toxification factors. Our formula supplies you with 250mg of the best food for omega-3 from algae (10ml / day), together with a set of bioactive compounds with pharmacological properties, e.g. oleacin, oleocanthal, oleuropein, elenolide. The concentration of olive oil polyphenols is among the highest in the world and always exceeds 500mg/kg. The olive oil polyphenols contained in our product will contribute to the reduction of your oxidative stress markers.


Omega-3 fatty acids are necessary nutrients that can be better absorbed when received from foods than supplements. Food for omega-3 from algae and olive contains it all, DHA, EPA, and ALA. Algae oil provides an adequate amount of DHA and EPA and is sustainable and environmentally friendly as opposed to fish oil. Functional foods for omega 3 fatty acids may safeguard heart health, boost cognitive performance, and reduce the risk of developing various chronic diseases.


MILESTONE® Food for your Genes uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. Neubronner J, Schuchardt JP, Kressel G, Merkel M, von Schacky C, Hahn A. Enhanced increase of omega-3 index in response to long-term n-3 fatty acid supplementation from triacylglycerides versus ethyl esters. Eur J Clin Nutr. 2011 Feb;65(2):247-54. doi: 10.1038/ejcn.2010.239. Epub 2010 Nov 10. PMID: 21063431.[]
  2. Arterburn LM, Oken HA, Bailey Hall E, Hamersley J, Kuratko CN, Hoffman JP. Algal-oil capsules and cooked salmon: nutritionally equivalent sources of docosahexaenoic acid. J Am Diet Assoc. 2008 Jul;108(7):1204-9. doi: 10.1016/j.jada.2008.04.020. PMID: 18589030.[]
  3. Davis BC, Kris-Etherton PM. Achieving optimal essential fatty acid status in vegetarians: current knowledge and practical implications. Am J Clin Nutr. 2003 Sep;78(3 Suppl):640S-646S. doi: 10.1093/ajcn/78.3.640S. PMID: 12936959.[]
  4. https://news.stanford.edu/news/2006/november8/ocean-110806.html[]
  5. González-Hedström D, Amor S, de la Fuente-Fernández M, et al. A Mixture of Algae and Extra Virgin Olive Oils Attenuates the Cardiometabolic Alterations Associated with Aging in Male Wistar Rats. Antioxidants (Basel). 2020;9(6):483. Published 2020 Jun 3. doi:10.3390/antiox9060483[]

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