There is no question that marine or plant-based omega-3 can help you fight off cardiovascular disease and prevent some other diseases. Algal oil, derived from sea algae, is an excellent plant-based source of omega-3. It contains EPA and DHA fatty acids. Both EPA and DHA help improve memory and heart health. Research suggests that plant-based omega-3 is just as effective as marine-based versions. Omega-3 fatty acids from fish contain the long-chain EPA and DHA fatty acids. While ALA is less beneficial, it is the shorter-chain ALA that may have greater health benefits. For the most effective results, however, you should always include the right amount of omega-3 in your diet.