Introduction
In the world of omega-3 fatty acids, EPA and DHA are often mentioned together, but these two fatty acids serve different roles in the body. EFSA has confirmed specific health claims for each:
- DHA contributes to the maintenance of normal brain function (250 mg per day) and the maintenance of normal vision (250 mg per day)
- EPA and DHA together contribute to the normal function of the heart (250 mg per day)
Understanding this difference helps you choose the right omega-3 supplement for your specific goals. (Swanson et al., 2012)
What is EPA?
EPA (eicosapentaenoic acid) is a 20-carbon omega-3 fatty acid. It is found primarily in fatty fish (salmon, mackerel, herring) and fish oil supplements.
EPA is particularly important for:
- Supporting cardiovascular health (together with DHA)
- Influencing inflammation markers — EPA is a precursor to eicosanoids (signalling molecules) (Calder, 2017)
- Maintaining normal blood triglyceride levels (together with DHA, at 2 g per day — EFSA confirmed)
What is DHA?
DHA (docosahexaenoic acid) is a 22-carbon omega-3 fatty acid and the longest omega-3. It is also found in fatty fish, as well as in algae oil (a vegan-friendly source).
DHA is particularly important for:
- As a structural component of the brain — DHA makes up a significant portion of the brain cortex fatty acids
- Eye health — DHA is the primary fatty acid in the retina
- During pregnancy and breastfeeding — DHA is critically important for foetal brain and eye development. EFSA has confirmed: maternal intake of DHA contributes to the normal development of the eyes and brain of the foetus and breastfed infant (200 mg DHA in addition to 250 mg EPA+DHA)
Key differences
| Feature | EPA | DHA |
|---|---|---|
| Carbon atoms | 20 | 22 |
| Primary role | Inflammation markers, heart | Brain, eyes, development |
| EFSA claim (individual) | — | Normal brain function and vision |
| EFSA claim (combined) | Normal heart function (250 mg EPA+DHA) | Normal heart function (250 mg EPA+DHA) |
| Especially important during pregnancy | Yes (as part of EPA+DHA) | Especially yes (foetal brain development) |
| Main source | Fatty fish, fish oil | Fatty fish, fish oil, algae oil |
When to prioritise a higher-EPA supplement
- You are focused on cardiovascular health — EPA plays a key role in influencing inflammation markers
- Your goal is supporting triglyceride levels — EFSA confirms EPA+DHA effect (2 g per day)
- You are an athlete and want to support recovery after intense training
- You prefer a supplement with a high EPA:DHA ratio
When to prioritise a higher-DHA supplement
- You want to support brain health and cognitive function — DHA is the brain's primary structural fatty acid
- You are pregnant or breastfeeding — DHA is critically important for foetal and infant development
- You want to support eye health — DHA is the primary fatty acid in the retina
- You are vegan and use algae oil — many algae-based supplements contain primarily DHA
Can you combine them?
Yes — in fact, most omega-3 supplements are already EPA and DHA combinations. Natural fish oil contains both, typically in an EPA:DHA ratio of approximately 18:12. Choose based on your goal:
- General health: Balanced EPA+DHA (e.g., 180 mg EPA + 120 mg DHA per capsule)
- Brain focus: Higher-DHA product
- Inflammation markers: Higher-EPA product
Frequently asked questions
How much EPA and DHA should I take per day?
The EFSA recommendation for normal heart function is 250 mg EPA+DHA per day. For brain and vision, 250 mg DHA per day. For triglycerides, 2 g EPA+DHA per day.
Can vegans only get DHA?
Many algae oils contain primarily DHA, but an increasing number of manufacturers offer EPA+DHA combinations from algae.
Do children need more DHA?
Yes, DHA is especially important for children's brain and eye development. Many children's omega-3 supplements contain a higher DHA proportion.
Are EPA and DHA essential fatty acids?
Technically, the only essential omega-3 is ALA (alpha-linolenic acid). The body can produce EPA and DHA from ALA, but this conversion is very inefficient (less than 5%). Therefore, EPA and DHA are considered practically essential.
Are there side effects of omega-3?
Omega-3 is generally well tolerated. At higher doses, there may be a slight increase in bleeding risk. Consult your doctor if you use blood-thinning medications.
References
1. Calder, P.C. (2017). Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochemical Society Transactions, 45(5), 1105-1115.
2. Swanson, D., Block, R., & Mousa, S.A. (2012). Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in Nutrition, 3(1), 1-7.
3. Martins, J.G. (2009). EPA but not DHA appears to be responsible for the efficacy of omega-3 long chain polyunsaturated fatty acid supplementation in depression: evidence from a meta-analysis of randomized controlled trials. Journal of the American College of Nutrition, 28(5), 525-542.
4. Stonehouse, W. (2014). Does consumption of LC omega-3 PUFA enhance cognitive performance in healthy school-aged children and throughout adulthood? Nutrients, 6(7), 2730-2758 (Stonehouse, 2014).
5. Innes, J.K., & Calder, P.C. (2020). Marine omega-3 (N-3) fatty acids for cardiovascular health: an update for 2020. International Journal of Molecular Sciences, 21(4), 1362.
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Disclaimer
A food supplement is not a substitute for a varied and balanced diet and a healthy lifestyle.
