EPA and DHA: what is it and what is it in?
You may have seen the words EPA and DHA come up before. If you buy fish oil or algae oil and look on the back of the package, you will recognize it. 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 quickly and find out all about ALA, EPA and DHA.
What is 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 (at a daily intake of 250 mg EPA and DHA) and blood pressure (a daily intake of 3 g EPA and DHA) and help maintain normal blood lipid levels (a daily intake of 2 g EPA and DHA).
DHA specifically helps you see sharply and is good for brain function (at a daily intake of 250 mg DHA). More importantly, maternal intake of DHA contributes to normal eye and brain development in the fetus and breastfed infants (at a daily intake of at least 200 mg DHA).
You can compare these fatty acids to vitamins. They are important for your body, but you don't make enough of them yourself, so you need nutrition to get them.
What is ALA?
ALA (alpha-linolenic acid) is a plant-based omega 3 fatty acid found in foods such as flaxseeds, chia seeds, walnuts and hemp seeds. It is an essential fatty acid, meaning the body cannot make it itself and you must get it from food. 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 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 fatty fish such as mackerel, sardines and salmon. As mentioned earlier, the body can synthesize 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 abundant omega 3 in the brain and retina. Like EPA, DHA is only produced by the body from ALA to a very limited extent.
Therefore, it is advisable to get these fatty acids through your diet, but even that does not always succeed. After all, do you know which products contain omega 3 (EPA and DHA)?
What is EPA and DHA in?
ALA is found mainly in vegetable oils, such as flaxseed oil, rapeseed oil, walnuts and seaweed. It is found in limited amounts in meat, avocado and green leafy vegetables. EPA and DHA are found mostly in oily fish, seafood and shellfish. Fatty fish, such as herring, salmon or mackerel, contain more fish fatty acids than white (lean) fish.
So when you eat enough of these products, you get enough of the polyunsaturated fatty acids. Not everyone can do this. Maybe you don't like (fatty) fish or you don't 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 oil are 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 of EPA to DHA is less important than the total amount of these omega 3 fatty acids. This is because the body has limited ability to form DHA from EPA and vice versa, EPA from DHA. Thus, the main issue is adequate intake of these fatty acids.
How much EPA and DHA per day?
So how much DHA and EPA you need per day to get enough EPA and DHA depends on what you eat.
The Health Council recommends that adults get 200 milligrams of omega 3 fatty acids from fish per day. If you eat one serving of fish a week, you will achieve this. Don't eat this? Then you can use supplements with DHA (and EPA) as an alternative.
So how many omega 3 supplements do you take for the required EPA and DHA per day?
The amount of supplements needed 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 taking in per dose. For greater requirements, 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 part is produced by our skin (under the influence of sunlight) itself. About 1/3 part we get from food. Vitamin D is found in fatty fish, organ meats, some types of fish oil and egg yolks.
Do you eat these foods little, get outside little or wear skin-covering clothing often? Then it is wise to watch not only EPA and DHA, but also your vitamin D intake.
Omega 3 supplements with added vitamin D may be a convenient option. Fat-soluble vitamin D is better absorbed when combined with oil.
Do EPA and DHA fit a vegan lifestyle?
Flexitarians, vegetarians and vegans with a varied diet and adequate ALA intake can get enough DHA and EPA. Because turnover g is limited, it is good to supplement your fatty acids with a basic algae oil capsule.
For novice vegetarians and vegans, getting enough ALA is less obvious because they often do not yet know exactly which foods are good sources. To get enough EPA and DHA, an algae oil supplement can be a good addition.
EPA and DHA thus fit well within a vegan lifestyle. Vegans can get these omega 3 fatty acids without any problems via algae oil, the only plant source that contains the same DHA and EPA as fish oil. This makes sense, as oily fish also get their omega 3 from algae, either directly or through smaller fish that eat algae.
As a vegan, do you want to make sure you get enough EPA and DHA? Then a supplement with algae oil may be a good choice.