Perhaps you have come across the words EPA and DHA before. When you buy fish oil or algae oil and look at the back of the packaging, you will recognise them. Fish oil and similar products such as algae oil contain EPA and/or DHA. But what are DHA and EPA exactly? And what about ALA? Why do people choose to take an EPA and DHA supplement?
Read on and discover everything about ALA, EPA and DHA.
What are EPA and DHA?
ALA, EPA and DHA are all three omega 3 fatty acids. ALA stands for alpha-linolenic acid, EPA stands for eicosapentaenoic acid and DHA stands for docosahexaenoic acid. EPA and DHA are good for the heart (with a daily intake of 250 mg of EPA and DHA) and blood pressure (a daily intake of 3 g of EPA and DHA) and contribute to the maintenance of normal blood fat levels (a daily intake of 2 g of EPA and DHA).
DHA specifically helps you see sharply and is good for brain function (with a daily intake of 250 mg of DHA). More importantly, maternal intake of DHA contributes to the normal development of the eyes and brain of the foetus and of breastfed infants (with a daily intake of at least 200 mg of DHA).
You can compare these fatty acids to vitamins. They are important for your body, but you do not produce enough of them yourself, so you need food to get them.
What is ALA?
ALA (alpha-linolenic acid) is a plant-based omega 3 fatty acid found in foods such as flaxseed, chia seed, walnuts and hemp seed. It is an essential fatty acid, which means the body cannot produce it itself and you have to get it from food. ALA serves as a building block for EPA and DHA, but the conversion in the body is limited.
What is EPA?
EPA (eicosapentaenoic acid) is an omega 3 fatty acid found mainly in marine sources. It is one of the active forms of omega 3 that can be used directly by the body. EPA occurs naturally in oily fish such as mackerel, sardines and salmon. As mentioned earlier, the body can produce EPA itself from ALA to a limited extent, but this conversion is minimal.
What is DHA?
DHA (docosahexaenoic acid) is an omega 3 fatty acid that, like EPA, is found mainly in seafood and oily fish. It is a structural fatty acid found in high concentrations in certain tissues of the body. DHA is the most common omega 3 in the brain and retina. Like EPA, DHA is only produced by the body from ALA to a very limited extent.
That is why it is advisable to get these fatty acids through your diet, but even that does not always work out. Because do you know which products contain omega 3 (EPA and DHA)?
What foods contain EPA and DHA?
ALA is found mainly in plant-based oils, such as flaxseed oil, rapeseed oil, walnuts and seaweed. It is present to a limited extent in meat, avocado and green leafy vegetables. EPA and DHA are found mainly in oily fish, crustaceans and shellfish. Oily fish, such as herring, salmon or mackerel, contains more fish fatty acids than white (lean) fish.
If you eat enough of these products, you will get enough of the polyunsaturated fatty acids. But not everyone manages this. Perhaps you do not really like (oily) fish or do not eat it for other reasons. Then it is important to get an additional source of EPA and DHA, in the form of omega 3.
EPA-DHA ratio
Fish oil and algae oilare available with different concentrations of EPA and DHA. Some contain both EPA and DHA, while others contain only DHA (and sometimes ALA).
The exact ratio between EPA and DHA is less important than the total amount of these omega 3 fatty acids. This is because the body can form DHA from EPA to a limited extent and vice versa, EPA from DHA. So it is mainly about sufficient intake of these fatty acids.
How much EPA and DHA per day?
How much DHA and EPA you need per day to get enough EPA and DHA therefore depends on what you eat.
The Dutch Health Council advises adults to get 200 milligrams of omega 3 fatty acids from fish per day. If you eat one portion of fish per week, you will achieve this. Do you not eat this? Then you can use supplements with DHA (and EPA) as an alternative.
How many omega 3 supplements do you then take for the required EPA and DHA per day?
The required amount of supplements depends on the concentration of EPA and DHA per capsule or per spoonful of oil. Therefore, always check the label to see how much you are getting per dose. If you have a greater need, a liquid oil can be a more convenient option.
EPA, DHA and vitamin D
Vitamin D is also an important vitamin for our body. A large part is produced by our skin itself (under the influence of sunlight). We get about 1/3 from food. Vitamin D is found in oily fish, organ meat, some types of fish oil and egg yolks.
Do you rarely eat these foods, rarely go outside or often wear skin-covering clothing? Then it is wise to pay attention not only to EPA and DHA, but also to your vitamin D intake.
Omega 3 supplements with added vitamin D can be a convenient option. The fat-soluble vitamin D is better absorbed in combination with oil.
Do EPA and DHA fit a vegan lifestyle?
Flexitarians, vegetarians and vegans with a varied diet and sufficient ALA intake can get enough DHA and EPA. Because the conversion is limited, it is good to supplement your fatty acids with a basic algae oil capsule.
For new vegetarians and vegans, getting enough ALA is less straightforward, because they often do not yet know exactly which foods are good sources. To get enough EPA and DHA, a supplement with algae oil can be a good addition.
So EPA and DHA fit well within a vegan lifestyle. Vegans can get these omega 3 fatty acids without any problems through algae oil, the only plant-based source that contains the same DHA and EPA as fish oil. That makes sense, because oily fish also get their omega 3 from algae, directly or via smaller fish that eat algae.
As a vegan, do you want to be sure you are getting enough EPA and DHA? Then a supplement with algae oil can be a good choice.
