What are EPA & DHA and their benefits?

EPA and DHA are two important omega-3 fatty acids that play a role in supporting several normal functions in the body. You may see them mentioned in connection with fish oil or omega-3 supplements, but what exactly are they and why are they usually discussed together?

Highlights

• EPA and DHA are two omega-3 fatty acids commonly found in oil fish·DHA contributes to normal brain function and contributes to the maintenance of normal vision (beneficial effect obtained with a daily intake of 250mg DHA)*
• EPA and DHA contribute to the normal function of the heart (beneficial effect obtained with a daily intake of 250mg EPA and DHA)*
• Omega-3 fats are considered essential because the body cannot produce them
• If you don’t regularly eat oily fish, supplements may be a convenient way to support your omega-3 intake

Omega-3 fatty acids are a group of polyunsaturated fats found in foods such as oily fish, nuts and seeds. EPA and DHA are two of the most widely recognised types because of the important roles they play in the body. They’re often referred to as essential fatty acids because the body cannot produce them on its own, meaning they need to come from your diet.

Many people obtain omega-3 fats by eating oily fish such as salmon, sardines or mackerel. However, not everyone eats fish regularly. In those cases, supplements can provide a convenient way to support your intake.

In this guide, we’ll explain what EPA and DHA are, how they differ, what they contribute to the body and how you can obtain them through diet or supplements.

What is EPA?

EPA stands for eicosapentaenoic acid, a type of omega-3 fatty acid.

It’s one of the main omega-3 fats found in marine sources and is often included in fish oil supplements. EPA is discussed alongside DHA because the two fatty acids typically occur together in foods and nutritional products.

In the body, EPA works as part of your overall dietary fat intake. EPA and DHA together contribute to the normal function of the heart. The beneficial effect is obtained with a daily intake of 250mg of EPA and DHA.*

Because EPA and DHA are closely linked nutritionally, you may find omega-3 supplements provide both fatty acids together.

What is DHA?

DHA stands for docosahexaenoic acid, another important omega-3 fatty acid.

Like EPA, DHA is commonly found in marine oils and omega-3 supplements.

DHA contributes to normal brain function and contributes to the maintenance of normal vision. The beneficial effect is obtained with a daily intake of 250mg DHA.* Additionally, maternal intake of DHA contributes to normal foetal brain and eye development. A beneficial effect is obtained with a daily intake of 200mg DHA in addition to the recommended daily intake of Omega-3 fatty acids for adults.

Because of these recognised roles, DHA can be found in supplements designed to support overall nutritional intake.

EPA vs DHA – what’s the difference?

EPA and DHA are closely related omega-3 fatty acids and can be found together in foods and supplements. While they share similar sources, they contribute to slightly different functions in the body.

In simple terms:

• EPA and DHA together contribute to the normal function of the heart
• DHA contributes to normal brain function
• DHA contributes to the maintenance of normal vision

Because their functions complement each other, you may find omega-3 supplements include both EPA and DHA as part of a combined formulation.

Types of omega-3 fatty acids

When discussing omega-3 nutrition, three main fatty acids are usually highlighted:

• EPA – eicosapentaenoic acid
• DHA – docosahexaenoic acid
• ALA – alpha-linolenic acid

ALA is primarily found in plant foods such as flax seeds, chia seeds and walnuts.

The body can convert small amounts of ALA into EPA and DHA, although this process is limited. Because of this, obtaining EPA and DHA directly from foods or supplements may help support overall omega-3 intake.

If you’d like to learn more about omega-3 nutrition, you can explore our guide to omega-3 fatty acids or browse our range of omega-3 supplements.

What are the benefits of EPA, DHA & omega-3s?

Omega-3 fatty acids are an important part of a balanced diet and contribute to several recognised functions in the body. EPA, DHA and ALA each play slightly different roles, which is why you might hear them mentioned together when talking about omega-3 nutrition.

Below are some of the key contributions associated with these fatty acids:

Benefits of EPA and DHA

• Heart function – EPA and DHA contribute to the normal function of the heart. (The beneficial effect is obtained with a daily intake of 250mg EPA and DHA).*

Benefits of DHA

• Brain function – DHA contributes to normal brain function. (The beneficial effect is obtained with a daily intake of 250mg DHA).*
• Vision – DHA contributes to the maintenance of normal vision. (The beneficial effect is obtained with a daily intake of 250mg DHA).*
• Foetal development – maternal intake of DHA contributes to normal foetal brain and eye development of the foetus and breastfed infants. (The beneficial effect is obtained with a daily intake of 200mg DHA in addition to the recommended daily intake of omega-3 fatty acids for adults).*

Benefits of ALA (alpha-linolenic acid)

• Blood cholesterol levels – ALA contributes to the maintenance of normal blood cholesterol levels. (The beneficial effect is obtained with a daily intake of 2g ALA).*

Food sources of EPA & DHA

EPA and DHA are most commonly found in oily fish, which is why oily fish may be recommended as part of a balanced diet. Some of the richest sources include:

• Salmon
• Sardines
• Mackerel
• Anchovies
• Herring

Other foods such as nuts and seeds contain omega-3 fats too, although these typically provide ALA rather than EPA and DHA.

For more ideas, you can explore our guide to top foods high in omega-3.

How much EPA and DHA should you get per day?

Unlike some nutrients, there isn’t a single official recommended daily intake for omega-3 fatty acids.

However, the NHS recommends eating two portions of fish each week, including one portion of oily fish, such as salmon, sardines or mackerel. This can help support your intake of omega-3 fats including EPA and DHA.

Certain health benefits are associated with the following daily intake levels:

• 250mg DHA* contributes to normal brain function and to the maintenance of normal vision
• 250mg EPA and DHA* contribute to the normal function of the heart

Supplementing EPA, DHA & omega-3s

If you don’t eat fish regularly or feel your intake may be lower than recommended, omega-3 supplements can be a convenient way to complement your diet.

We offer several omega-3 products that provide EPA and DHA in different formats:

• Ultra Omega-3 Super Strength provides a concentrated source of fish oil containing EPA and DHA.
• Ultra Omega 3-6-9 combines omega-3 with omega-6 and omega-9 fatty acids from fish and plant oils.
• Ultra Cod Liver Oil provides cod liver oil alongside omega-3 fatty acids.
• Ultra Red Krill Oil provides omega-3 from krill oil in a convenient capsule format.

If you’d like to learn more about how these oils differ, you can read our guide explaining what’s the difference between omega 3, cod liver oil and fish oil.

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Can you get vegan & vegetarian EPA, DHA & omega-3?

While fish is the best-known source of EPA and DHA, plant-based options are available too. Certain types of algae and seaweed naturally contain EPA and DHA, which means algae-derived oils can be used to create vegetarian or vegan omega-3 supplements.

Plant foods such as flax seeds, chia seeds, walnuts and hemp seeds contain omega-3 fats in the form of ALA. Including a range of these foods in your diet can help support your overall omega-3 intake.

Conclusion

EPA and DHA are two important omega-3 fatty acids that contribute to several normal functions in the body, including heart function, brain function and vision.

They’re commonly obtained from oily fish such as salmon, sardines and mackerel, although supplements may provide a convenient option if you don’t regularly include these foods in your diet.

Ensuring your diet includes sources of omega-3 fats such as EPA and DHA can help support your overall nutritional intake.

*Authorised health claims under the EU Register of Nutrition and Health Claims. The beneficial effects are obtained when the stated daily intake levels are reached.

Source: European Commission – EU Register of Nutrition and Health Claims

Frequently asked questions about EPA and DHA

Below are some of the most commonly asked questions about EPA and DHA.

What is the difference between EPA and DHA?

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are long-chain omega-3 fatty acids, mainly found in oily fish.

While they often work together, they have slightly different roles. DHA contributes to the maintenance of normal brain function and normal vision, while EPA and DHA contribute to the normal function of the heart.

How much EPA and DHA should you take per day?

The UK Department of Health recommends eating at least two portions of fish per week, including one portion of oily fish.

Where intake may be lower, EFSA-approved guidance states that a daily intake of 250mg of EPA and DHA contributes to the normal function of the heart, while a daily intake of 250mg DHA contributes to the maintenance of normal brain function and normal vision.

Always follow the recommended intake on any supplement.

Can you get DHA without eating fish or fish oil?

Yes. Omega-3 fats can also be obtained from plant-based sources such as seaweed and algae.

Algae-based supplements can provide DHA directly and may be suitable for those following vegetarian or vegan diets.

What are the benefits of EPA and DHA?

EPA and DHA contribute to several important functions in the body. DHA contributes to the maintenance of normal brain function and normal vision, while EPA and DHA contribute to the normal function of the heart.

Maternal intake of DHA also contributes to normal foetal brain and eye development when consumed at the recommended levels.

What foods are high in EPA and DHA?

EPA and DHA are mainly found in oily fish such as salmon, sardines, mackerel and herring. Other sources include anchovies and tuna, as well as algae-based products.

Is omega-3 the same as fish oil or cod liver oil?

Omega-3 refers to a group of fatty acids, including ALA, EPA and DHA.

Fish oil and cod liver oil are sources of omega-3, but they are not the same. Cod liver oil is derived from the liver of cod fish and also contains vitamins such as vitamin A and vitamin D, whereas fish oil is typically extracted from the fatty tissues of oily fish and is often richer in EPA and DHA.

What is the difference between EPA, DHA and ALA?

EPA and DHA are long-chain omega-3 fatty acids found mainly in oily fish. ALA (alpha-linolenic acid) is a shorter-chain omega-3 found in plant-based foods such as flaxseeds, chia seeds and walnuts.

The body can convert ALA into EPA and DHA, but this process is limited, so direct sources of EPA and DHA can be recommended.

Who should consider taking omega-3 supplements?

Omega-3 supplements may be helpful for those who do not regularly include oily fish in their diet. They can also be a convenient way to support your intake of EPA and DHA if your dietary intake may be lower than recommended levels.

As with any supplement, it’s important to follow the recommended intake and speak to a healthcare professional if you’re unsure.