You may have come across the terms EPA and DHA before. When you buy fish oil or algae oil and look at the back of the package, you’ll recognize them. Fish oil and similar products such as algae oil contain EPA and/or DHA. But what exactly are DHA and EPA? And what about ALA? Why do people choose to take an EPA and DHA supplement?
Read on to learn all 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 beneficial for heart health (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 they help maintain normal blood lipid levels (a daily intake of 2 g of EPA and DHA).
DHA specifically helps you see clearly and supports brain function (with a daily intake of 250 mg of DHA). More importantly, a mother’s intake of DHA contributes to the normal development of the eyes and brain of the fetus and of breastfed infants (with a daily intake of at least 200 mg of DHA).
You can compare these fatty acids to vitamins. They're important for your body, but your body doesn't produce enough of them on its own, so you need to get them from food.
What is ALA?
ALA (alpha-linolenic acid) is a plant-based omega-3 fatty acid found in foods such as flaxseed, chia seeds, walnuts, and hemp seeds. It is an essential fatty acid, which means the body cannot produce it on its own and you must obtain it from your diet. ALA serves as a building block for EPA and DHA, but its conversion in the body is limited.
What is EPA?
EPA (eicosapentaenoic acid) is an omega-3 fatty acid found primarily in marine sources. It is one of the active forms of omega-3 that the body can use directly. EPA occurs naturally in fatty fish such as mackerel, sardines, and salmon. As mentioned earlier, the body can produce EPA to a limited extent from ALA, but this conversion is minimal.
What is DHA?
DHA (docosahexaenoic acid) is an omega-3 fatty acid that, like EPA, is found primarily in seafood and fatty fish. It is a structural fatty acid that occurs in high concentrations in certain tissues of the body. DHA is the most abundant omega-3 fatty acid in the brain and the retina. Like EPA, the body produces DHA from ALA only to a very limited extent.
That’s why it’s a good idea to get these fatty acids from your diet, but even that doesn’t always work out. After all, do you know which foods contain omega-3 (EPA and DHA)?
What foods contain EPA and DHA?
ALA is found primarily in plant-based oils, such as flaxseed oil, canola oil, walnuts, and seaweed. It is present in limited amounts in meat, avocados, and green leafy vegetables. EPA and DHA are found primarily in fatty fish, shellfish, and crustaceans. Fatty fish, such as herring, salmon, or mackerel, contain more fish fatty acids than white (lean) fish.
If you eat enough of these foods, you’ll get enough polyunsaturated fatty acids. However, not everyone can do this. Maybe you don’t like (fatty) fish, or you don’t eat it for other reasons. In that case, it’s 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 in various concentrations of EPA and DHA. Some contain both EPA and DHA, while others contain only DHA (and sometimes ALA).
The exact ratio of EPA to DHA is less important than the total amount of these omega-3 fatty acids. This is because the body can convert a limited amount of EPA into DHA and, conversely, DHA into EPA. Therefore, the main concern is ensuring an adequate intake of these fatty acids.
How much EPA and DHA per day?
So, the amount of DHA and EPA you need each day to get enough of these nutrients depends on what you eat.
The Health Council recommends that adults consume 200 milligrams of omega-3 fatty acids from fish each day. If you eat one serving of fish per week, you’ll meet this requirement. If you don’t eat fish, you can take supplements containing DHA (and EPA) as an alternative.
So, how many omega-3 supplements do you take to get the recommended daily intake of EPA and DHA?
The amount of supplements you need 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’re getting per serving. If you need a higher dose, a liquid oil may be a more convenient option.
EPA, DHA, and Vitamin D
Vitamin D is also an important vitamin for our bodies. A large portion is produced naturally by our skin (when exposed to sunlight). We get about one-third of it from food. Vitamin D is found in fatty fish, organ meats, some types of fish oil, and egg yolks.
Do you eat few of these foods, spend little time outdoors, or often wear clothing that covers your skin? If so, it’s a good idea 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 useful option. Vitamin D, which is fat-soluble, is better absorbed when taken with oil.
Are EPA and DHA compatible with a vegan lifestyle?
Flexitarians, vegetarians, and vegans who follow a varied diet and consume sufficient amounts of ALA can get enough DHA and EPA. Because the conversion rate is limited, it’s a good idea to supplement your fatty acids with a basic algae oil capsule.
For new vegetarians and vegans, getting enough ALA isn't always easy, since they often don't yet know exactly which foods are good sources. To ensure an adequate intake of EPA and DHA, a supplement containing algae oil can be a good addition to their diet.
EPA and DHA therefore fit well into a vegan lifestyle. Vegans can easily obtain these omega-3 fatty acids from algae oil, the only plant-based source that contains the same DHA and EPA as fish oil. This makes sense, since fatty fish also get their omega-3 from algae—either directly or through smaller fish that eat algae.
If you're vegan and want to make sure you're getting enough EPA and DHA, a supplement containing algae oil might be a good choice.
