Core Nutritional

Algae Omega-3 (DHA + EPA) — 250 mg combined

💊 What it does

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are long-chain omega-3 fatty acids that play critical roles in brain structure and function, cardiovascular health, inflammation regulation, eye health, and foetal brain development during pregnancy. DHA is the primary structural fat in the brain and retina. EPA is the primary anti-inflammatory omega-3. The body can theoretically convert ALA (from flaxseed, chia, walnuts) to EPA and DHA, but this conversion is inefficient — typically only 5–10% for EPA and less than 1% for DHA.

👤 Who needs it

Vegans and plant-based eaters who do not eat oily fish. Pregnant and breastfeeding women (DHA is critical for foetal and infant brain development). People with cardiovascular risk factors. Anyone whose diet is low in oily fish and high in omega-6 oils (sunflower, corn, soy) — high omega-6 intake further suppresses the already poor ALA conversion.

🥦 Food sources first

ALA (alpha-linolenic acid) — the plant form of omega-3 — is found in flaxseed, chia seeds, walnuts, hemp seeds, and rapeseed oil. However, ALA must be converted to EPA and DHA in the body, and this conversion is poor. Only oily fish (salmon, mackerel, sardines, herring) and algae provide pre-formed EPA and DHA directly. Since fish get their EPA and DHA by eating algae, algae supplements go straight to the original source.

🗓 When to supplement

Any plant-based eater would benefit from algae omega-3 supplementation, particularly for DHA. The evidence for cardiovascular benefit is strongest at higher intakes (500 mg+ combined EPA+DHA daily). The 250 mg dose is a maintenance dose suitable for people with generally good dietary omega-3 balance.

🏷 Best form to look for

Algae-derived DHA+EPA — the original source that fish themselves use. Triglyceride form is better absorbed than ethyl ester form. Look for combined DHA+EPA products rather than DHA-only.

⏰ When to take it

With a fatty meal — omega-3 fatty acids are fat-soluble and absorption improves significantly with food. Evening with dinner works well.

⚡ Interactions & combinations
May mildly reduce platelet aggregation (blood clotting) at high doses — relevant for people on warfarin, aspirin, or other anticoagulants (consult GP). Space away from iron supplements — omega-3 fatty acids can mildly affect iron absorption. High omega-6 intake competes with omega-3 utilisation — reducing sunflower and corn oil in the diet enhances omega-3 benefit.
🛡 Safety notes
Generally very well tolerated. At very high doses (above 3 g EPA+DHA daily) there is a theoretical increased bleeding risk. Doses of 250–500 mg are well within safe limits.
🌿 Vegan note
All algae omega-3 supplements are plant-based by definition — they are derived from microalgae (typically Schizochytrium or Nannochloropsis species). This is the preferred omega-3 source for vegans.
Strong evidence
Well-established by multiple high-quality clinical studies.
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Disclaimer: As with any supplement, it is best to consult with a healthcare professional before starting, particularly if you are pregnant, nursing, or taking prescription medications.