DPA, DHA, and EPA: The Three Marine Omega-3s You Should Know
Most omega-3 discussions focus on EPA and DHA. But there is a third marine omega-3 fatty acid -- DPA (docosapentaenoic acid) -- that has received increasing research attention. DPA makes up 2-5% of fish oil, but its biological functions are unique and do not fully overlap with those of EPA or DHA.
This guide explains the differences between all three, their roles in the body, and how this affects your supplement choice.
Who This Guide Is For
Supplement users who want to understand what "DPA" means on a label, and anyone choosing an omega-3 product who wants to know whether added DPA brings real benefit.
TL;DR
- EPA (eicosapentaenoic acid, 20:5) -- the primary anti-inflammatory omega-3
- DHA (docosahexaenoic acid, 22:6) -- structural omega-3, essential for brain and eyes
- DPA (docosapentaenoic acid, 22:5) -- the "in-between" omega-3 that acts as both EPA and DHA and has unique properties
- DPA is 10x more stable in blood than EPA -- it persists longer (Kaur et al., 2011)
- Seal oil contains the most DPA (~5%), fish oil less (~2%)
- Most people do not need to seek DPA separately -- EPA and DHA are the priority
The Three Marine Omega-3s Explained
EPA (Eicosapentaenoic Acid, C20:5 n-3)
EPA is a 20-carbon omega-3 fatty acid found primarily in oily fish and fish oil. It is the body's main raw material for producing anti-inflammatory compounds (E-series resolvins).
Key roles:
- Reducing inflammatory cytokines (Calder, 2017)
- Lowering blood triglycerides (Mori & Beilin, 2004)
- Mood support -- EPA-rich supplementation has demonstrated antidepressant effects (Liao et al., 2019)
- Cardiovascular health support
EFSA-approved claim: 250 mg or more EPA + DHA daily contributes to normal heart function.
DHA (Docosahexaenoic Acid, C22:6 n-3)
DHA is a 22-carbon omega-3 that is structural -- it builds cell membranes. 40% of the brain's polyunsaturated fatty acids are DHA, and 60% of retinal fatty acids are DHA (Horrocks & Yeo, 1999).
Key roles:
- Brain development and function
- Eye health -- especially the retina
- Cell membrane fluidity and signal transduction
- Neuroprotection (D-series resolvin production)
EFSA-approved claim: 250 mg or more DHA contributes to normal brain function and vision.
DPA (Docosapentaenoic Acid, C22:5 n-3)
DPA is a 22-carbon omega-3 that sits structurally between EPA and DHA. It is the "third omega-3" that research has only begun to seriously investigate in the last 15 years.
Why DPA is special:
1. Long blood half-life -- DPA persists in blood plasma 10 times longer than EPA (Kaur et al., 2011). This means the body can use it for a longer period
2. Convertibility -- DPA converts in the body to both EPA and DHA, acting as a sort of "reserve" (Guo et al., 2020)
3. Unique bioactive compounds -- DPA produces specific resolvins (DPA-resolvins) that neither EPA nor DHA generate (Dalli et al., 2013)
4. Endothelial function -- DPA improves the function of blood vessel lining, important for cardiovascular health
Comparing the Three Fatty Acids
| Feature | EPA (20:5) | DHA (22:6) | DPA (22:5) |
|---|---|---|---|
| Primary role | Anti-inflammatory | Structural (brain, eyes) | Reserve + unique functions |
| EFSA recommendation | 250 mg or more (with DHA) | 250 mg or more (with EPA) | None |
| Fish content | High | High | Low (~2-5%) |
| Seal oil content | Moderate | Moderate | High (~5%) |
| Algae content | Low | High | Very low |
| Blood stability | Short | Medium | Long (10x EPA) |
| Convertibility | EPA to DPA to DHA | Minimal back-conversion | DPA to EPA + DPA to DHA |
Which Products Contain DPA?
Fish Oil
Standard fish oil contains small amounts of DPA (typically 30-80 mg per serving), but this is rarely listed on the label. Concentrated fish oils may contain more.
Seal Oil
Seal oil (e.g., Norwegian and Canadian products) naturally contains higher DPA levels (~5%). This is the primary supplemental DPA source.
Algae Omega-3
Algae oil contains almost exclusively DHA (and small amounts of EPA), with virtually no DPA.
Triple Omega-3 Products
Some specialized products (like "Triple Omega-3" or "Full Spectrum Omega-3") emphasize all three fatty acids. These are typically more expensive, but the additional benefit of DPA may be limited.
Do You Actually Need Separate DPA?
Short answer: probably not. Here is why:
1. EPA and DHA are the priority -- their benefits are best supported by thousands of studies
2. DPA converts -- your body makes DPA from EPA and DHA
3. Enough comes from fish oil -- even standard fish oil contains small amounts of DPA
4. DPA research is early-stage -- while results are interesting, there are not yet enough large clinical trials for specific dose recommendations
Exception: if you have a specific cardiovascular risk profile and a physician recommends a DPA-rich product.
How to Read the Label
Checkpoints on an omega-3 product label:
1. EPA mg -- should be clearly listed separately
2. DHA mg -- should be clearly listed separately
3. DPA mg -- if listed, you have a more detailed product
4. "Total omega-3" -- this number includes less important fatty acids; do not use it for comparison
5. Form -- TG, rTG, EE (affects bioavailability)
Warning: some products list "EPA + DHA + DPA" combined, which looks higher, but DPA content is often only 30-50 mg. Do not let this number influence your decision.
Common Mistakes
1. Buying a DPA-rich product at the expense of EPA/DHA -- do not sacrifice EPA and DHA content for DPA
2. Using "total omega-3" for comparison -- always use EPA + DHA separately
3. Buying seal oil only for DPA -- seal oil is good, but fish oil often delivers the same EPA + DHA at better value
4. Assuming three is always better than two -- EPA + DHA is sufficient for most people
Frequently Asked Questions
Does DPA replace EPA or DHA?
No. DPA complements them and has some unique functions, but EPA and DHA remain the primary omega-3 fatty acids for supplementation.
What is the recommended DPA dose?
There is no official DPA recommendation from EFSA or any other regulatory body. Studies typically use 100-300 mg DPA daily, but these are early-stage studies.
Can vegetarians get DPA?
Very little. Algae oil contains primarily DHA, with virtually no DPA. Your body can still produce small amounts of DPA from DHA.
What is the difference between omega-3 DPA and omega-6 DPA?
Omega-3 DPA (C22:5 n-3) and omega-6 DPA (C22:5 n-6) are different fatty acids. Omega-6 DPA does not have the same benefits. The label should specify which form the product contains.
Is seal oil better than fish oil?
Seal oil contains more DPA, but fish oil is often more concentrated in EPA and DHA and more affordable. Read our seal oil vs fish oil comparison.
References
- Calder, P.C. (2017). Omega-3 fatty acids and inflammatory processes. Biochemical Society Transactions, 45(5), 1105-1115.
- Dalli, J., et al. (2013). The novel 13S,14S-epoxy-maresin is converted by human macrophages to maresin 1 (MaR1). FASEB Journal, 27(7), 2573-2583.
- Guo, X.F., et al. (2020). Docosapentaenoic acid (DPA, 22:5n-3) as a bioactive lipid mediator. Progress in Lipid Research, 78, 101030.
- Horrocks, L.A. & Yeo, Y.K. (1999). Health benefits of docosahexaenoic acid (DHA). Pharmacological Research, 40(3), 211-225.
- Kaur, G., et al. (2011). Docosapentaenoic acid (22:5n-3): a review of its biological effects. Progress in Lipid Research, 50(1), 28-34.
- Liao, Y., et al. (2019). Efficacy of omega-3 PUFAs in depression: a meta-analysis. Translational Psychiatry, 9(1), 190.
- Mori, T.A. & Beilin, L.J. (2004). Omega-3 fatty acids and inflammation. Current Atherosclerosis Reports, 6(6), 461-467.
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