Algal DHA (vegan omega-3)

Tier 2 — promising · Brain health · Pregnancy · Vegan omega-3

Algal DHA is molecularly identical to the DHA in fish oil — fish are simply intermediaries that accumulate it from microalgae. This form is the evidence-based solution for vegans who cannot convert ALA (from flax, chia, walnuts) to DHA efficiently; conversion rates are typically below 5%. Standard doses are 200–500 mg/day; 300 mg/day is recommended in pregnancy for fetal neural and retinal development. Many algal products now also provide EPA, addressing the full spectrum of marine omega-3 needs. Algal cultivation avoids ocean contaminants including mercury, PCBs, and microplastics present…

Dose: 200–500 mg/day algal DHA for maintenance; 300 mg/day minimum in pregnancy; choose algal EPA+DHA combination product for broader cardiovascular benefits.