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The Difference Between EPA and DHA

If you’re curious about the difference between EPA and DHA, this post is for you! Learn about your omega-3 needs, the difference between ALA, DHA and EPA, and how much you need in different stages of life.

Klean Athlete Omega supplement

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Disclaimer – This post is for informational purposes only and is not for diagnosing or treatment. See your medical provider or Registered Dietitian for individual recommendations. 

The supplement aisle can be overwhelming, even to a dietitian. Any nutrient or herb you can think of has its place on the shelf.

While I try my best to get what I need through my diet, sometimes supplements can help cover any gaps, especially during vulnerable times of life, like pregnancy, postpartum, surgery, etc.

One of those nutrients that is extra important during vulnerable times and certain populations is omega-3 fatty acids, like DHA and EPA. But, what exactly is the difference between dha and epa?

Fish is one of my favorite foods, but there are times I don’t eat it as much as I could. Plus, I’ve spent the last several years pregnant or breastfeeding—which increases the demand for omega-3s.

Most people know that omega-3 fatty acids are great for your health. As a whole, Americans don’t eat enough fish to get the recommended amount of omega-3s, so supplements are common.

But what supplement should you take: EPA, DHA, ALA? There are plenty of choices. And how much do you need?

This post will walk you through all of the types of fatty acids (there’s EPA, DHA, ALA, and fish oil), the key differences between DHA and EPA, what types are recommended and how much, when to take, how they benefit you and more.

Remember, supplementation is ALWAYS individual and should be discussed with your medical provider. That’s why I also take Smart Gummies for my individual needs.

I’ve also included some yummy seafood recipes to boost your intake of omega-3s.

What Are Omega-3 Fatty Acids?

Okay, let’s start by explaining the differences between fish oil, EPA, DHA, ALA, and omega-3 fatty acids.

There are two types of fats in our diets – saturated fats (coming mostly from animal products) and unsaturated fats.

Among unsaturated fats, there are then two further sub-types:

  • monounsaturated fats, like olive oil, avocados, some nuts/seeds.
  • polyunsaturated fats. Fish, especially coldwater fish, have polyunsaturated fat that contains omega-3 fatty acids.
variety of unsaturated fatty acids

There are also plant sources of omega-3 fatty acids, like flaxseed, soy, nuts, and canola oil.

The 3 primary omega-3 fatty acids are:

  • Alpha-linolenic acid (ALA): These essential fatty acids are found mostly in plant sources.
  • Eicosapentaenoic acid (EPA): A polyunsaturated fatty acid found in fish.
  • Docosahexaenoic acid (DHA): Another polyunsaturated fatty acid found in fish.

Basically, to understand the difference between EPA and DHA, you need to understand a little of the chemical structure (thanks to biochemistry 1 and 2!). DHA is a longer fatty acid chain.

EPA and DHA are both types of omega-3 fatty acids found in fish oil supplements. Both act similarly in the body and have related benefits.

Difference Between EPA and DHA

The main difference between DHA and EPA is the length of the fatty acid chain—DHA is a bit longer.

DHA is also better known and essential for brain and eye development throughout life.

Alternatively, EPA is primarily associated with a healthy immune response and fighting inflammation.

ALA has benefits too, but it’s easier to get ALA from the diet, so it’s a bit less talked about.

Our bodies can make some EPA and DHA from ALA, but they can’t convert it into sufficient amounts. That’s where dietary intake of fish and seafood, and sometimes supplementation, come in.

Most supplements provide a ratio of EPA:DHA, and research has yet to conclude the optimal ratio for overall health, as we will discuss.

Benefits of Omega-3 Fatty Acids

The benefits of increasing your intake of omega-3 fatty acids are plentiful.

Here are some of the ways omega-3 fatty acids improve your health.

girl running on paved street with fall trees

Brain Function

Omega-3 and fish intake can reduce the cognitive decline that is often associated with age.

Additionally, also involved in brain health, omega-3 intake increases your ability to learn and remember, and improves blood flow to the brain.

There are things we take for granted, but nutrition plays a key role.

Heart Health

Omega-3 supplementation is most often touted for its ability to improve heart health. But, how?

It’s been found that omega-3 intake can reduce triglycerides, which are free fats floating in the blood. Omega-3’s can also decrease inflammation, which can help prevent cardiovascular events like heart attacks and strokes.

Improved Mood

While more research is needed to determine an optimal dose for mood, omega-3 fatty acid supplementation has been shown to improve depression and mood symptoms.

Athletic Performance

As a runner, this is of particular interest to me!

Increasing the intake of EPA and DHA can help control inflammation, and support nervous system function.

Intake also improved the ability to maintain muscle mass while recovering from injury and adapt to training.

So, while omega-3’s are typically supplements for runners that are typically recommended, they can inadvertently help with performance and keeping you healthy.

Omega 3’s for Pregnancy

Besides all of the wonderful health benefits omega-3’s provide, they are also important during pregnancy.

This 2022 study showed that omega-3 supplementation during pregnancy lowered the risk of pre-eclampsia and preterm delivery, as well as postpartum depression.

Intake of omega-3s during pregnancy is also essential for a baby’s brain development.

pregnant woman holding belly with bowl of fruit in front of her

There are also improved outcomes with the size of the baby. For instance, supplementation lowered the risk of both large-for-gestational-age babies and low birth weight babies.

Additionally, there seem to be metabolic benefits for mom. This is especially helpful in those with gestational diabetes, as supplementation improves insulin resistance (your body’s inability to use insulin well and lower blood sugar) and fasting blood sugars.

Furthermore, supplementation has been found to improve the DHA and EPA levels in breast milk, which may mean, more getting to your baby for brain development and other benefits.

It can be easy to add omega-3 liquid fish oils to any of these pregnancy smoothies or pregnancy electrolyte drinks!

A cantaloupe and mango smoothie is a great snacks for kids.

Omega 3’s for Breastfeeding

During pregnancy, it’s important to eat fish for its nutrients for the baby and mom, but the need continues when the baby is born.

Of course, a mom’s nutritional status impacts the nutrition of the breastmilk she produces.

It makes sense that if you’re taking in adequate omega-3s, baby would benefit also.

Mother breastfeeding child in bed

Your diet is essential to your baby’s growth and development. It sure explains the crazy breastfeeding hunger (I’ve got some breastfeeding snack ideas for that)!

It’s also why it’s recommended you continue taking your prenatal vitamin and omega-3 supplement while breastfeeding.

Should everyone be taking an EPA + DHA supplement? Well, it probably depends on your current diet, and is certainly something you should talk with your individual care provider about.

Things to consider:

  • Are you eating fish at least twice a week? This pregnancy salmon recipe is easy!
  • Are you also eating other sources of omega-3s, like walnuts, flaxseeds or flaxseed oil?

If not, you’ll likely benefit from a supplement.

Adult women need about 1.1 grams (1100 mg) of omega-3s daily, while adult men need 1.6 grams (1500 mg) per day.

During pregnancy, it’s recommended you get 1.4 grams of omega-3s daily (including 200 mg of DHA).

For breastfeeding women, it’s recommended you get 1.3 grams of omega-3s. Plus, there is a specific requirement of 100 mg of DHA per day during the first year to support brain development.

sauteed salmon over bowl of salad

Who Shouldn’t Take EPA/DHA?

Omega-3 supplements are generally considered safe. The Food and Drug Administration (FDA) has deemed fish oil supplements with no more than 5 g/day EPA and DHA are safe when used as recommended.

However, there is a potential for supplements to interact with other medications, like coumadin and other blood thinners.

If you’re taking blood thinners, fish oil may further delay blood clotting, which could be dangerous. You should talk to your doctor before starting supplementation.

Likewise, if you have any chronic conditions, like diabetes or liver disease, check with your provider first.

How to get EPA and DHA in your Diet

Maybe you don’t prefer to take supplements and instead, want to focus on your diet.

While fish oil supplements contain EPA and DHA, they lack the protein or micronutrients that fish provides, so focusing on your diet can bring a slew of other benefits as well.

Healthy fish sticks with quinoa breading on small plate with lemons and side of yogurt dipping sauce |

High in protein, fish is also a great source of vitamin D and riboflavin.

It can also boost your intake of calcium, iron, phosphorus, potassium, and magnesium.

chart with EPA and DHA levels in seafood
Source

Easy Seafood Recipes

While you can easily whip up a tuna sandwich or snack on sardines with crackers, you may enjoy some of these seafood recipes to boost your EPA and DHA intake as well.

Bottom Line

There are many benefits from adequate intake of the omega-3s EPA and DHA, especially during pregnancy and breastfeeding.

While you can get these specific omega-3 fatty acids from your diet, supplementation is a generally safe way to get them as a replacement or in addition.

References:

  • Murphy RA, Devarshi PP, Ekimura S, Marshall K, Hazels Mitmesser S. Long-chain omega-3 fatty acid serum concentrations across life stages in the USA: an analysis of NHANES 2011-2012. BMJ Open. 2021;11(5):e043301. Published 2021 May 10. doi:10.1136/bmjopen-2020-043301
  • Suhad AbuMweis, Deema Abu Omran, Islam Al-Shami, Stephanie Jew, The ratio of eicosapentaenoic acid to docosahexaenoic acid as a modulator for the cardio-metabolic effects of omega-3 supplements: A meta-regression of randomized clinical trials, Complementary Therapies in Medicine, Volume 57, 2021, 102662, ISSN 0965-2299, https://doi.org/10.1016/j.ctim.2021.102662.
  • Welty FK. Omega-3 fatty acids and cognitive function. Curr Opin Lipidol. 2023;34(1):12-21. doi:10.1097/MOL.0000000000000862
  • Dighriri IM, Alsubaie AM, Hakami FM, et al. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. 2022;14(10):e30091. Published 2022 Oct 9. doi:10.7759/cureus.30091
  • Weinberg RL, Brook RD, Rubenfire M, Eagle KA. Cardiovascular Impact of Nutritional Supplementation With Omega-3 Fatty Acids: JACC Focus Seminar. J Am Coll Cardiol. 2021;77(5):593-608. doi:10.1016/j.jacc.2020.11.060
  • Liao Y, Xie B, Zhang H, et al. Efficacy of omega-3 PUFAs in depression: A meta-analysis [published correction appears in Transl Psychiatry. 2021 Sep 7;11(1):465]. Transl Psychiatry. 2019;9(1):190. Published 2019 Aug 5. doi:10.1038/s41398-019-0515-5
  • Tomczyk M, Heileson JL, Babiarz M, Calder PC. Athletes Can Benefit from Increased Intake of EPA and DHA-Evaluating the Evidence. Nutrients. 2023;15(23):4925. Published 2023 Nov 26. doi:10.3390/nu15234925
  • Firouzabadi FD, Shab-Bidar S, Jayedi A. The effects of omega-3 polyunsaturated fatty acids supplementation in pregnancy, lactation, and infancy: An umbrella review of meta-analyses of randomized trials. Pharmacol Res. 2022;177:106100. doi:10.1016/j.phrs.2022.106100
  • Jouanne M, Oddoux S, Noël A, Voisin-Chiret AS. Nutrient Requirements during Pregnancy and Lactation. Nutrients. 2021;13(2):692. Published 2021 Feb 21. doi:10.3390/nu13020692
  • Middleton P, Gomersall JC, Gould JF, Shepherd E, Olsen SF, Makrides M. Omega-3 fatty acid addition during pregnancy. Cochrane Database Syst Rev. 2018;11(11):CD003402. Published 2018 Nov 15. doi:10.1002/14651858.CD003402.pub3
  • Liu W, Gao M, Yang S, et al. Effects of omega-3 supplementation on glucose and lipid metabolism in patients with gestational diabetes: A meta-analysis of randomized controlled trials. J Diabetes Complications. 2023;37(4):108451. doi:10.1016/j.jdiacomp.2023.108451
  • Effect of omega-3 supplementation during pregnancy and lactation on the fatty acid composition of breast milk in the first months of life: a narrative review]. Nutr Hosp. 2021;38(4):848-870. doi:10.20960/nh.03486
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  1. Really love your nutrition posts, Sarah – please keep doing them.

    I’ve definitely learned the hard lesson of not buying the “burp-less” variety of fish oil capsules. Haha. It is not pleasant!

  2. What do I do if I am a vegetarian and want to make sure that I get enough EPA and DHA? Thanks 🙂

    1. Hi Katharina, if you do eat fish, that would be a great source! Also, chia seeds, hemp seeds, flax seeds, flax seed oil, algae are also good sources. I believe they also make vegan omega 3 supplements as well!

  3. I never knew what fish oil really meant until this post! I feel like it’s something I should look into supplementing since I know Omega-3s are so good for you.

    Seafood isn’t something I typically eat although I do like to steal a few pieces of my boyfriend’s spicy roll if we get sushi to have in addition to my avocado and cucumber roll.

    1. I hear it alot from clients, too. We’ve heard of fish oil and know it’s “good” for us, but don’t realize what’s actually in it.