Omega-3 fatty acids are often described as “essential” nutrients, but what does that actually mean, and why are they so important for overall health?
From supporting heart, brain, and eye health to helping regulate inflammation and recovery, omega-3s play a role in many of the body’s most important functions. Yet despite their importance, many people struggle to get enough through diet alone, which is why supplements are so popular.
Looking for a clean, sustainable alternative to traditional fish oils? Performance Lab Omega-3 provides a vegan-friendly algae-based source of omega-3s without impacting global fish populations.
Algae-based omega-3s avoid exposure to marine food-chain contaminants and variability sometimes associated with lower-quality fish oil supplements. Here, it's included in an effective 2:1 EPA ratio to DHA. Learn more below...
Before we get into supplements, let’s take a closer look at what omega-3s are and why your body needs them in the first place.
Key Takeaways
- Omega-3 fatty acids (EPA, DHA, and ALA) are essential fats that your body can’t make, so they must come from diet or supplements.
- These evidence backed nutrients play key roles in brain health, heart function, inflammation control, vision, and long-term disease risk.
- Most people fall short on omega-3s, especially if they don’t regularly eat fatty fish or algae-based sources.
- High-quality, clean omega-3 supplements, especially algae-derived, can deliver the benefits of fish oil without contaminants or fishy aftertaste.
What Are Omega-3s?
Omega-3 fatty acids are a class of polyunsaturated fats the body can’t synthesize. They can therefore be deemed essential because you must get them through diet or supplementation.
There are three omega-3 fatty acids you’ll commonly hear about:
-
ALA (alpha-linolenic acid)
-
EPA (eicosapentaenoic acid)
-
DHA (docosahexaenoic acid). (14)
Alpha-linolenic Acid (ALA)
ALA is an essential omega-3 fatty acid that serves as the plant-based starting point for omega-3 metabolism.
ALA acts as a precursor omega-3. Because EPA and DHA perform specific structural and signalling roles in the body, they can be used directly in tissues such as the brain, retina, and cell membranes. In contrast, ALA must first be converted into these active forms via a series of enzymatic steps in the liver.
However, this conversion pathway is limited and competes with other dietary fats, which is why only a small proportion of ALA is ultimately converted into the longer-chain forms used by the body.
ALA is only found in plant based sources like nuts and chia seeds. Plant oils such as soybean oil, canola oil and flaxseed oil contain ALA and not EPA or DHA. (13)
Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA)
EPA and DHA are concentrated in fatty fish like salmon, sardines, herring, and mackerel.
Dietary supplements, especially algae-based ones, provide both EPA and DHA directly, which is important because, as mentioned above, the conversion efficiency from ALA is very low.
Conversion of ALA into EPA and DHA in humans is generally considered inefficient, with studies estimating conversion to EPA at roughly 5–10% and conversion to DHA often below 5%. (11)
ALA Conversion Rates
One frequently cited study in young women (originally published in 2002) reported higher ALA conversion rates of approximately 21% to EPA and 9% to DHA, potentially due to the effects of oestrogen on fatty acid metabolism.
However, these unusually high conversion rates have not been consistently reproduced across studies. (12)
This makes direct sources of both EPA and DHA crucial for optimal bioavailability and efficacy.
Health Benefits Of Omega-3 Fatty Acids
For a single supplement, omega-3 fatty acids have quite the rep in the health community.
They’re needed for a slew of functions in the body and may help support long-term health and reduce risk factors associated with certain chronic conditions. For instance...
They Keep Your Brain Healthy
If you didn’t already know, your brain is the fattiest organ in your body, composed of over 60% fat, and coincidently needs fat to function correctly. (1).
Fatty acids are among the most crucial molecule that determines your brain’s integrity and ability to perform, and without them, you won’t be the sharpest tool in the shed.
The neuronal membrane and the myelin sheath both contain very high amounts of fatty acids, and the integrity of the myelin sheath is one of the most important factors dictating the proper function of the nervous system.
Among the significant components of cell membranes and the myelin are phospholipids that contain these fatty acids, and the composition of these membranes affects their function.
A phospholipid composed of saturated fat is less fluid than one composed of EFAs; saturated fat is more solid than EFAs.
As such, the composition of these membranes affects neuronal membrane fluidity; the less fluid the membrane is, the more difficult it is for a cell to carry out its normal functions and thus increases the cell’s susceptibility to injury and death. (1).
Concerning fatty acid uptake, the brain prefers two: arachidonic acid (AA) and DHA, with DHA being taken up preferentially over AA; when AA levels are too high, there’s a tendency towards formation of inflammatory substances, which interfere with brain function. (1).
Besides brain development, EFAs are also critical messenger molecules. The fatty acids that form your cell membranes act as a messenger when necessary, taking part in various signal cascades to either promote neuronal injury or elicit a neuroprotective effect. (1).
And if that wasn’t enough, EFAs also protect cognitive function, helping to support mental performance. (6)
Omega 3 and Mental Health
Omega-3 fatty acids have also been investigated for their effects on mental health. Some studies and meta-analyses suggest EPA-rich omega-3 formulations may help reduce symptoms of depression, although findings for anxiety are more mixed and further high-quality research is still needed. (17)
They Support Cardiovascular Health
Inflammation, elevated triglycerides, and an imbalance between LDL and HDL cholesterol are commonly associated with increased cardiovascular risk.
Thanks to the rise in fast food, fried foods, and a low intake of whole, unprocessed foods, we eat a lot more pro inflammatory omega-6 fatty acids than we do omega-3.
Arachidonic acid (AA) is an omega-6 fatty acid produced in the body from dietary omega-6 fats. While AA plays important roles in immune function and healing, excess levels can promote inflammation. Left unchecked, high AA levels may contribute to chronic inflammation and increase the risk of many long-term health conditions. (7)
Supplementation with omega-3 fatty acids, however, has been shown to: (2)
-
Help reduce triglyceride levels and support a healthy lipid profile
-
Reduce total cholesterol to HDL ratio
EPA and DHA have been shown to support cardiovascular health, including helping to maintain normal triglyceride levels and normal heart function. (3,4, 8).
They Help Maintain Eye Health
Aside from being concentrated in the brain, DHA is also concentrated in the retinas of the eyes.
Regular intake of omega-3 fatty acids may help to protect the retinas, reducing the risk of age-related macular degenerative disease.
DHA is also enriched in photoreceptor cell membranes, and a deficiency impairs vision because of photoreceptor cell dysfunction. This is caused by reducing the activity of the compound involved in phototransduction called rhodopsin. (5)
But luckily for you, the damage is reversible, so if you find your night vision suffering, bump up your DHA intake! (Please seek professional advice if you have issues with your eyesight)
They are Important During Pregnancy
EFAs, especially omega-3s, are a critical component of fetal development and are therefore necessary during pregnancy.
They are crucial for brain development during both the fetal and postnatal period, playing an important role in neuronal growth, development of synaptic processing of neural cell interaction, and expression of genes regulating cell differentiation and growth. (1)
Not just this, but the fetus and placenta are both dependent on maternal EFA supply for proper growth and development.
Low intake of DHA has been associated with impaired cognitive and behavioral function. (1)
Please see a health professional before taking any supplements during pregnancy.
They Have Anti-Inflammatory Effects
One of the most powerful health benefits of omega 3 fatty acids is their ability to reduce inflammation throughout the body. EPA and DHA, in particular, are known for their potent anti-inflammatory effects, which may help address a range of health issues.
Chronic low-grade inflammation has been linked to conditions including cardiovascular disease, arthritis, and type 2 diabetes, and increasing omega-3 intake may help support a healthier inflammatory response. (15, 16)
Regular consumption of omega-3 rich foods or supplements may therefore support overall long-term health, particularly in people with low dietary omega-3 intake.
More: Can Omega 3 help with inflammation?
They May Help Sleep
Studies have shown that Omega 3 may also help with sleep. In a 2023 meta review of 19 Omega 3 sleep studies, three-quarters (74%) concluded that it helped to improve sleep quality. (9)
It has been shown to support sleep efficiency, actual time spent asleep while in bed. (10)
More: Learn more on how Omega 3 may help your sleep
The Best Vegan Source Of Omega-3
Traditionally, omega-3 fatty acids such as EPA and DHA are obtained from cold-water fatty fish and fish oil supplements. However, concerns have been raised about the quality, stability, and sustainability of some fish oil products.
Fish oil is generally considered safe when properly refined and stored, but omega-3 fatty acids are highly susceptible to oxidation.
While industrial processing reduces many hazards, regulatory bodies note that the the clinical significance of oxidation products in fish oil is still being studied, and safe oxidation limits in consumer products have not been clearly defined. (18, 19)
Fish and fish oil products may also contain environmental contaminants such as heavy metals, dioxins, pesticides, and PCBs due to their position in the marine food chain, which is why high-quality purification and third-party testing are important. (20)
Sustainability is another concern, as many conventional omega-3 products rely on wild marine fisheries to obtain fish oil.
Importantly, fish do not naturally produce significant amounts of EPA and DHA themselves. Instead, these omega-3 fatty acids originate in marine algae and accumulate up the food chain as fish consume algae or smaller organisms that feed on algae.
Algae Omega-3 versus Fish Oil Supplements
Interestingly enough, there’s another source of omega-3 that is cleaner, safer, and more potent than fish oils: algae. Algae is the original source of marine omega-3s, providing both EPA and DHA without the contaminants sometimes found in fish oil.
Plant-based omega-3 supplements derived from algae are free from heavy metals and pollutants, as algae oil is grown in controlled indoor facilities to avoid exposure to ocean pollutants like mercury, PCBs, and heavy metals, making it a cleaner and more sustainable alternative.
Algae Omega = No Fishy Smell!
Algae, on the other hand, is where the EPA and DHA are actually derived from, making algae Omega 3 a vegan friendly alternative.
Sourcing Omega-3 from algae helps to protect marine ecosystems by reducing the demand for fish oil, which is often linked to overfishing and environmental degradation. And bonus - easier on the stomach (fish oil supplements often cause gastric distress) plus no fishy smell, fish burps or fish taste!
Performance Lab Omega 3's active ingredient is quality Algal oil made from microalgae.
Why Algae Oil?
Algal oil delivers preformed DHA and EPA directly from marine algae, the original source of Omega-3s in the ocean food chain and marine life.
Unlike cod liver oil, it does not contain excessive vitamin A, and many algal oils provide Omega-3s in their natural triglyceride form, which may support better absorption than synthetic ethyl ester forms. Algae-based supplements are also vegetarian-friendly and more sustainable than fish or krill oils.
So, in the interest of your health and environmental concerns, skip the concerns with fish oils and go directly to a clean alternative, the source of omega-3s, vegan friendly supplements ideal for a vegan lifestyle.
Speak with a health care professional before taking Omega-3 supplements if you are pregnant, breastfeeding, taking blood-thinning medication, have a medical condition, or are unsure which supplement is right for you.
Best Omega 3 Supplement: Performance Lab Omega 3
Love this product! Easy to swallow capsule with no aftertaste.Sarah A
Performance Lab Omega 3 supplies clean, and sustainable EPA+DHA Omega-3s directly from their original source in all aquatic ecosystems: algae.
Performance Lab® Omega-3 with life’s™ OMEGA algal oil offers high-potency EPA+DHA benefits, without fish oil drawbacks. This sustainable algal form is easy to absorb, a sign of a high quality product.
It’s ultraclean, containing no heavy metals, PCBs, or toxic contaminants, gluten free, environmentally friendly and sustainable, and traceable from start to finish. It is delivered in carrageenan-free vegan softgels made from prebiotic fiber.
Conclusion
In conclusion, omega 3 fatty acids are essential nutrients that play a vital role in maintaining optimal health and well-being.
Their anti-inflammatory effects, neuroprotective powers, and importance for heart health make them a smart addition to any wellness routine.
By incorporating omega 3s into your daily regimen, you can potentially help reduce inflammation, support brain health, and promote joint support and overall well being.
Whether your goal is to improve heart health, maintain joint comfort, or boost cognitive peak performance, omega 3 fatty acids are a foundation for lifelong health.
References
- Chang, C. Y., Ke, D. S., and Chen, J. Y. “Essential Fatty Acids and Human Brain.” Acta Neurologica Taiwanica, vol. 18, no. 4, 2009, pp. 231-241.
- Conquer, J. A., and Holub, B. J. “Supplementation with an Algae Source of Docosahexaenoic Acid Increases (n-3) Fatty Acid Status and Alters Selected Risk Factors for Heart Disease in Vegetarian Subjects.” The Journal of Nutrition, vol. 126, no. 12, 1996, pp. 3032-3039.
- Doughman, D. S., Krupanidhi, S., and Sanjeevi, C. B. “Omega-3 Fatty Acids for Nutrition and Medicine: Considering Microalgae Oil as a Vegetarian Source of EPA and DHA.” Current Diabetes Reviews, vol. 3, no. 3, 2007, pp. 198-203.
- Adarme-Vega, T. C., Lim, D. K., Timmins, M., Vernen, F., Li, Y., and Schenk, P. M. “Microalgal Biofactories: A Promising Approach towards Sustainable Omega-3 Fatty Acid Production.” Microbial Cell Factories, vol. 11, 2012, p. 96.
- Senapati, S., Gragg, M., Samuels, I. S., Parmar, V. M., Maeda, A., and Park, P. S. “Effect of Dietary Docosahexaenoic Acid on Rhodopsin Content and Packing in Photoreceptor Cell Membranes.” Biochimica et Biophysica Acta (BBA) - Biomembranes, vol. 1860, no. 6, 2018, pp. 1403-1413.
- Del Moral, A. Martí, and Fortique, F. “Omega-3 Fatty Acids and Cognitive Decline: A Systematic Review.” Nutrición Hospitalaria, vol. 36, no. 4, 2019, pp. 939-949. https://doi.org/10.20960/nh.02496.
- Catalá, A. “The Function of Very Long Chain Polyunsaturated Fatty Acids in the Pineal Gland.” Biochimica et Biophysica Acta, vol. 1801, no. 2, 2010, pp. 95-99. https://doi.org/10.1016/j.bbalip.2009.10.010.
- “Omega-3 Supplements: What You Need To Know.” National Center for Complementary and Integrative Health, National Institutes of Health, https://www.nccih.nih.gov/health/omega3-supplements-what-you-need-to-know.
- Bernardes, Camila, et al. “The Impact of Omega-3 on Improving Sleep Quality: A Systematic Review of Current Clinical Research.” Principles and Practice of Clinical Research, vol. 9, no. 4, 2023. https://journal.ppcr.org/index.php/ppcrjournal/article/view/290.
- “Sleep Efficiency.” Hypersomnia Foundation, https://www.hypersomniafoundation.org/glossary/sleep-efficiency.
- “Essential Fatty Acids.” Linus Pauling Institute, Micronutrient Information Center, Oregon State University, https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids.
- Burdge, G. C., and Wootton, S. A. “Conversion of α-Linolenic Acid to Eicosapentaenoic, Docosapentaenoic and Docosahexaenoic Acids in Young Women.” British Journal of Nutrition, vol. 88, no. 4, 2002, pp. 411-420. https://doi.org/10.1079/BJN2002689.
- “Foods High in Alpha Linolenic Acid (ALA).” My FoodData, https://www.myfooddata.com/articles/foods-high-in-ALA.php.
- “Omega-3 Fatty Acids.” Office of Dietary Supplements, National Institutes of Health, https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/.
- Oppedisano, F., Macrì, R., Gliozzi, M., Musolino, V., Carresi, C., Maiuolo, J., Bosco, F., Nucera, S., Zito, M. C., Guarnieri, L., Scarano, F., Nicita, C., Coppoletta, A. R., Ruga, S., Scicchitano, M., Mollace, R., Palma, E., and Mollace, V. “The Anti-Inflammatory and Antioxidant Properties of n-3 PUFAs: Their Role in Cardiovascular Protection.” Biomedicines, vol. 8, no. 9, 2020, p. 306. https://doi.org/10.3390/biomedicines8090306.
- Krupa, K. N., Fritz, K., and Parmar, M. “Omega-3 Fatty Acids.” StatPearls, StatPearls Publishing, 2026. https://www.ncbi.nlm.nih.gov/sites/books/NBK564314.
- Liao, Y., Xie, B., Zhang, H., et al. “Efficacy of Omega-3 PUFAs in Depression: A Meta-Analysis.” Translational Psychiatry, vol. 9, 2019, p. 190. https://doi.org/10.1038/s41398-019-0515-5.
- Scientific Opinion on Fish Oil for Human Consumption. Food Hygiene, Including Rancidity. EFSA Panel on Biological Hazards (BIOHAZ), European Food Safety Authority.
- Albert, B. B., Cameron-Smith, D., Hofman, P. L., and Cutfield, W. S. “Oxidation of Marine Omega-3 Supplements and Human Health.” BioMed Research International, vol. 2013, 2013, p. 464921. https://doi.org/10.1155/2013/464921.
- EFSA Panel on Contaminants in the Food Chain (CONTAM), Knutsen, H. K., Alexander, J., Barregård, L., Bignami, M., Brüschweiler, B., Ceccatelli, S., Cottrill, B., Dinovi, M., Edler, L., Grasl-Kraupp, B., Hoogenboom, L. R., Nebbia, C. S., Oswald, I. P., Petersen, A., Rose, M., Roudot, A. C., Schwerdtle, T., Vleminckx, C., Vollmer, G., et al. “Assessment of a Decontamination Process for Dioxins and Dioxin-like PCBs in Fish Oil by Physical Filtration with Activated Carbon.” EFSA Journal, vol. 15, no. 7, 2017, e04961. https://doi.org/10.2903/j.efsa.2017.4961.
