Omega-3 Showdown: Understanding DHA and EPA

Omega-3 fatty acids, often referred to as Omega-3 oils, are essential for optimum health, this is where we get DHA and EPA. They have numerous roles in the body, from helping to transport oxygen, supporting brain health, hormone production, healthy eyes, reducing inflammation, to maintaining healthy cholesterol levels and supporting the digestive system. They are often referred to as essential fatty acids, as the body cannot produce them, and so must be obtained from the diet or through supplements.

There are three main types of omega-3 fatty acids: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). ALA is converted to EPA and DHA in the body, although this process is not very efficient, so it’s really important to get EPA and DHA through your diet.

Both EPA and DHA have different impacts in the body, but both play an important role in maintaining overall health. DHA is the most abundant fatty acid in the brain, and is essential for its development throughout childhood and adulthood. DHA helps form the structure of the brain and eyes—think of it as a building block. EPA has an impact on the cardiovascular system and helps to maintain healthy joints.

Key functions of DHA (Docosahexaenoic Acid)

• Support brain and eye health and development.
• Benefits for cognitive function and memory.
• Supports a healthy nervous system.
• Important during pregnancy and breastfeeding.
• Benefits for memory, focus, and long-term cognitive health.

Key functions of EPA (Eicosapentaenoic Acid)

• Supports heart health and the cardiovascular system.
• Calms the body’s inflammatory response.
• Mood and emotional balance.
• Keeps joints healthy.
• Helps maintain healthy cholesterol levels.

In summary, both EPA and DHA have different functions:

• DHA – think of brain, eyes, pregnancy, infants, cognitive function.
• EPA  – think of inflammation, heart, mood, joint comfort.

Omega-3 Labels

The labelling of Omega 3 supplements can often seem very confusing, as the strengths of Total Omega 3 oils, DHA and EPA rarely add up. For example, 1000mg of Omega-3 Oils, may contain 600mg of DHA and 300mg of EPA. The remaining 100mg is usually not specified but is made up of other omega-3 oils and other fats.

It’s essential to understand the distinction between total Omega-3 and the specific strengths of EPA and DHA. Always check the EPA and DHA levels as these are the most relevant essential fatty acids.

Products that have a higher DHA content will have more of an effect on the nervous system, cognitive function, eye health and focus, whereas supplements with a higher EPA content will have a greater impact on reducing inflammation and heart health. The great news is that most Omega 3 supplements have a blend of both EPA and DHA.

Quick Decision Guide

• Pregnant or breastfeeding → More DHA
• Kids and teens → Balanced, DHA-leaning
• Adults with inflammation, stress, or mood concerns → More EPA
• Seniors focusing on memory and brain health → Higher DHA
• Most people benefit from a mix of both.

Omega-3 for Vegans

The most abundant source of EPA and DHA is from oily fish such as salmon, mackerel and herring. Vegan sources of omega-3 include walnuts, flaxseeds and pumpkin seeds, but only a small amount is converted to the EPA and DHA.

An alternative vegan source of Omega-3 is through Algae Oil supplements. Algae are the small organisms that are found in sea plants and are a natural source of DHA and EPA. Unlike the other vegan omega 3 sources, algae directly provide EPA and DHA without having to go through a conversion. Algae directly provides the active forms of DHA and EPA, which the body can directly use.

An added advantage of algae is that it’s sustainable and has a lower environmental impact than fishing. Algae supplements are also free from the potential hazard of heavy metals and microplastics that fish are unfortunately exposed to.

I would recommend anyone on a vegan diet to consider taking an algae omega- 3 supplement, as other vegan sources, even though they have other health benefits and are important as part of a healthy diet, do not provide enough DHA and EPA.

Understanding DHA and EPA makes choosing the right omega-3 supplement easier and more personalised to your health goals. DHA and EPA both have a role to play in maintaining optimum health, but it’s important to understand the differences.

This article is provided for general informational purposes only and is not intended to constitute medical advice, diagnosis, or treatment. While every effort has been made to ensure the accuracy of the information presented, individual health needs can vary. Always consult a qualified healthcare professional before making changes to your diet, supplement routine, or health practices.