Omega-3 fatty acids are vital for maintaining overall health, and among these, EPA and DHA are the most crucial. Understanding the differences between EPA and DHA, their health benefits, and how to include them in your diet can positively impact your well-being.
Omega 3 Fatty Acids: What do They Do?
Omega-3s are known as essential fatty acids because, unlike some other fats that the body can produce, the human body cannot synthesise omega-3s. Therefore, they must be obtained through the diet. There are three main types of omega-3 fatty acids:
- EPA (eicosapentaenoic acid)
- DHA (docosahexaenoic acid)
- ALA (alpha-linolenic acid)
Omega-3s play a crucial role in fortifying cellular structures throughout the human body. These vital nutrients contribute significantly to the formation and maintenance of robust cell membranes in all tissues, ensuring the integrity and proper functioning of every cell.
In addition to cellular integrity, omega 3s also may help support many functions of the heart, blood vessels, lungs, immune and endocrine systems .
DHA in particular, is found in higher amounts within retina, brain and sperm cells.
Omega-3 vs. Omega-6
Omega-3 and omega-6 fatty acids are both essential, but they serve different functions. Omega-3s, including ALA, EPA, and DHA, are known for their anti-inflammatory properties and omega-6s are found in nuts and seeds and are important for brain function and normal growth and development. However, the typical Western diet tends to have an imbalance, with too much omega-6 and not enough omega-3. This imbalance can contribute to increased inflammation and a higher risk of chronic diseases.
The Importance of EPA and DHA
EPA and DHA play vital roles within various systems in the body:
- Heart and Blood Vessels: EPA and DHA may help with improved cardiovascular function due to their anti-inflammatory properties.
- Brain Function: Researchers have hypothesised that omega-3s may help protect cognitive function by maintaining neuron and cell membrane integrity in the brain. This is because DHA, a key component of omega-3s, is an essential part of the cell membrane of brain cells.
- Anti-inflammatory Effects: While both EPA and DHA exhibit anti-inflammatory effects, DHA may contribute to have a broader impact on reducing pro-inflammatory markers, while EPA is could be beneficial at improving the balance between pro- and anti-inflammatory proteins .
- Mood Regulation: In patients with major depression, bipolar depression, schizophrenia, PTSD, anxiety and depression studies showed that low levels of EPA and DHA were found.
Dietary Sources of DHA and EPA
DHA and EPA are primarily obtained from dietary sources like cold-water fatty fish such as salmon, tuna, mackerel, sardines, and certain types of algae.
Brief Mention of ALA
ALA (Alpha-Linolenic Acid) is a precursor to EPA and DHA. It is essential for cell membrane structure and function and has anti-inflammatory properties. However, the conversion of ALA to EPA and DHA in the human body is relatively inefficient.
ALA is primarily found in plant-based foods such as flaxseeds, chia seeds, walnuts, and hemp seeds.
Who Might Be Lacking EPA and DHA?
Certain groups may be at risk of not getting enough EPA and DHA:
Vegetarians and Vegans: Since EPA and DHA are primarily found in marine sources, those following plant-based diets might not consume adequate amounts. Algae oil supplements can be a good alternative for these individuals.
Individuals with Seafood Allergies: People allergic to fish and shellfish need alternative sources of EPA and DHA. Algae-based supplements are a suitable option.
People with Limited Access to Fresh Fish: Those living in regions without easy access to fresh fish might struggle to include enough EPA and DHA in their diets. Fish oil supplements can help bridge this gap.
Elderly Individuals: Older adults may have reduced dietary intake and impaired conversion of ALA to EPA and DHA. Supplements can help ensure they get enough of these essential fatty acids.
Understanding the differences between EPA and DHA and ensuring you get enough of these essential omega-3 fatty acids from your diet is crucial for maintaining overall health. Including sources such as fatty fish, fish oil supplements, and algae oil can help you achieve the necessary intake. Additionally, being mindful of the balance between omega-3 and omega-6 fatty acids can further support your health by reducing inflammation. By making informed dietary choices, you can help support your heart, brain, and overall well-being effectively.
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*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Genna Nelson
Nutritional Therapist & GN Wellness
