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Algal oil (vegan DHA/EPA)

Omega-3 · Vegan · DHA

Tier 2 — Promising

What it is

DHA (and increasingly EPA) produced by microalgae (Schizochytrium, Crypthecodinium) — the original producers of marine omega-3s that fish accumulate through the food chain. Equivalent bioavailability to fish oil per gram EPA/DHA in head-to-head trials. The definitive omega-3 source for vegetarians/vegans and the cleanest option for heavy-metal avoidance. Cost per gram DHA is higher than fish oil but falling. The only strictly vegan way to reliably achieve DHA sufficiency.

Efficacy

3/5

Safety

5/5

Research

3/5

Onset

3/5

Cost

2/5

Drug-int.

4/5

Dose

500–2000 mg combined EPA+DHA daily (check product potency — varies widely)

Time of day & tips

Check EPA:DHA ratio — pure DHA products lack EPA; store cool and dark; more expensive than fish oil but equivalent efficacy; essential for vegan pregnancy

Sensitive populations: This supplement's evidence base touches pregnancy, pediatric, or other sensitive populations. Confirm any change with your healthcare provider before use.

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