DHA vs. EPA: What’s the Difference and Why It Matters
DHA vs. EPA: What’s the Difference and Why It Matters
Omega-3 fatty acids play a vital role in health — but EPA and DHA aren’t the same. Here’s how they differ, and why both are worth including in your diet.
What Are EPA and DHA?
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are long-chain omega-3 fatty acids primarily found in cold-water fish and marine oils. While both are crucial for health, they serve different roles in the body. [Harvard T.H. Chan School of Public Health]
How EPA Works
EPA is best known for its anti-inflammatory properties. It helps reduce triglycerides, supports cardiovascular health, and can ease joint stiffness. Emerging research also suggests EPA may support mood and mental health. [NIH Office of Dietary Supplements]
How DHA Works
DHA is a structural component of the brain and retina, making it essential for cognitive function, memory, learning, and vision. Adequate DHA is especially important during pregnancy and early childhood for brain and eye development. [National Library of Medicine – DHA & Brain Health]
EPA vs. DHA: The Key Differences
- EPA: Anti-inflammatory, cardiovascular health, mood support
- DHA: Brain structure, memory, vision, prenatal development
- Together: They complement each other — EPA for circulation and inflammation, DHA for long-term brain and eye health.
Food Sources
The best natural sources of both EPA and DHA are fatty fish such as salmon, mackerel, sardines, herring, and anchovies. While plant-based foods like flax and chia provide ALA (another omega-3), the body converts only a small fraction into EPA and DHA. [British Dietetic Association]
Do You Need Both EPA and DHA?
Yes — most health authorities recommend a balance of both. A typical guideline suggests 250–500 mg/day of combined EPA+DHA for general health, with higher amounts for specific needs. [American Heart Association]
Supplements: Filling the Gap
If you don’t regularly eat fish, a high-quality fish oil supplement can help you meet your EPA and DHA needs. Look for a third-party tested formula to ensure purity and potency.
For a convenient option, check out Oaks Nutrition Triple Strength Omega-3 Fish Oil, designed to deliver concentrated levels of both EPA and DHA in one easy serving.