Is Algae Oil the New Olive Oil? Experts Weigh in on Health Claims

In the olden days, there were limited options when it came to cooking oils. Folks might have used lard or whatever they had on hand and called it a day. But those days are over. Grocery stores are now filled with too many cooking oils to count. And it can feel overwhelming to know which ones are healthy and which are potentially harmful. Now, there’s a new culinary oil that’s gaining popularity: algae cooking oil. Here, what experts think about whether or not you should add it to your kitchen, and the potential health benefits (and side effects) you can expect.

What is algae oil?

Much like olive oil comes from olives, algae oil is extracted from microalgae plants like the ones naturally found in the ocean. And while many cooking oils have been around since the dawn of time—like lard and beef tallow—algae cooking oil is considered the new kid on the block. Another factor driving the interest in algae oil? Its low environmental impact. It’s considered a sustainable crop that needs no health-harming pesticides.

5 health benefits of algae cooking oil

Some experts are excited about algae oil’s purported health benefits as compared to using ultra-processed seed oils, which often contain potentially inflammatory and toxic omega-6 fats. Instead, algae oil is a good source of omega-3 and omega-9 fatty acids, known to directly improve health in countless ways. Here are some of the possible benefits of consuming algae cooking oil.

It improve heart health

Kezia Joy, RDN, a medical advisor with Welzo, specializing in evidence-based nutrition, likes what she sees in algae cooking oil. She says, “It is packed with heart-healthy monounsaturated fats—just like olive oil—which promote a healthier cardiovascular system and helps reduce inflammation.” Plus, omega-3-rich algae oil is an anti-inflammatory food, known to improve cholesterol levels and support overall heart health, further helping to reduce the risk of cardiovascular disease.

It keeps your sight sharp

Compounds known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are components of healthy omega-3 fatty acids, are known to protect eye health.

It blocks brain fog

Components in algae oil support brain function, not only improving our ability to think clearly, but also supporting a positive mood.

It smooths skin

When the body is under attack by oxidative stress, our cells can age more rapidly, causing visible damage like wrinkles. But the healthy fats in algae oil work to undo premature aging, helping the skin appear more youthful.

It aids weight loss

Harvard-trained Andrew Weil, MD, founder of the True Food Kitchen, says, “Algae oil isn’t a magic bullet for weight loss, but as part of a healthy diet, it can provide a heart-healthy alternative to refined seed oils,” which can indirectly make weight loss easier by reducing the cellular inflammation that drives obesity.

Potential problems with algae oil

“There are no particular downsides to algae oil; it’s a safe, everyday cooking oil choice for adults of all ages,” says Dr. Weil. But more research is needed. Some people may experience digestive upset if they overdo it on algae oil. And high-dose omega-3 supplementation may reduce blood clotting and is not ideal for people on blood-thinner medications.

As for the price: “Algae oil might be expensive to use on a daily basis compared to readily available oils,” cautions Joy. “Not all brands fortify their algae oils evenly, and the omega-3 level might vary significantly across the spectrum.”

Be sure to buy from a reputable source, especially with news out of UC Davis that some seemingly-healthy cooking oils are being mislabeled and diluted with cheaper, less-healthy seed oils. Brands to trust: The Seed Oil Free Alliance recommends these certified brands of algae cooking oil: Algae Cooking Club, Spotlight Foods and Zero Acre Farms.

While algae oil has a lot going for it, not everyone is a fan. Cate Shanahan, MD, known as the “mother of the no seed oil movement” and author of Dark Calories, sees algae cooking oil as just the latest food fad that is worth skipping.She contends, “Algae oil is generally not as toxic as seed oils. But the product has to be refined to be able to have that high smoke point, and refining removes most of the beneficial nutrients an oil might have. “

The way she sees algae oil: “It’s empty calories, mostly. And we women, especially those of us over 50, really can’t afford to eat empty calories.”

How to use algae cooking oil

Trendy algae oil has a high “smoke point.” This means it can be heated at high temperatures (up to 485°F) without burning, degrading or creating toxic compounds. So people who are fans of deep frying are reaching for algae oil.

This tolerance to heat is notable, as many existing oils—commonly referred to as seed oils—can become toxic when overheated. Their chemical bonds actually break and form potentially harmful free oxidative properties that can damage the cells of the body.

Ann Louise Gittleman, PhD, a certified nutrition specialist and New York Times bestselling author, says, “I like algae oil best because it has one of the highest smoke points of all oils, making it ideal for high-heat cooking.” She adds, “I am not a beef tallow fan personally, so this is a great swap!”

What does algae cooking oil taste like?

“Algae oil has a clean taste,” Dr. Weil says. “It’s a safe and sustainable choice you can use anywhere you’d normally reach for olive or avocado oil.”

And Joy adds, “Algae oil has a milder taste than a more flavorful extra virgin olive oil. Therefore, if you like a big flavor profile in your cooking, it may not be the best substitute for everything.”

That said, Joy adds, “Algae oil is a great choice for people who want a good source of omega-3 fatty acids, but not fish,” one of the most common sources of omega-3s. And since it is plant-based, it’s vegan and vegetarian friendly, unlike lard, beef tallow, bacon grease or chicken fat.

How algae oil stacks up against other cooking oils

Dr. Shanahan says algae cooking oil is considered healthier and safer than her so-called “Hateful Eight” liquid oils that include corn, canola, cottonseed, soy, sunflower, safflower, grapeseed and rice bran. The oils she does recommend are on her list called the “Delightful Dozen” such as butter, extra virgin olive oil, unrefined coconut oil and beef tallow, among others.

Joy sums it up this way: “It probably never will replace all other oils, but rotating through top-shelf oils like extra virgin olive oil, avocado and marine algae can add nutrients and different flavor profiles to your kitchen.”

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This story was originally published August 21, 2025 at 3:00 PM.