Eicosapentaenoic Acid (EPA), Docosapentaenoic Acid (DPA), and Docosahexaenoic Acid (DHA) are types of omega-3 fatty acids. These compounds are considered essential nutrients for human health, meaning the body cannot produce them sufficiently and they must be obtained through diet or supplementation. They contribute to various bodily functions.
Understanding EPA, DPA, and DHA
EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid) are well-researched long-chain omega-3 fatty acids. DHA is especially prevalent in the brain and retina, where it helps maintain cell membrane fluidity. EPA is recognized for its anti-inflammatory properties and its role in regulating inflammation.
DPA (Docosapentaenoic Acid) is another omega-3 fatty acid, often considered an intermediary between EPA and DHA. Some research suggests DPA may act as a reservoir, converting to EPA and DHA as the body requires. DPA also possesses its own anti-inflammatory properties and may be more efficient at inhibiting platelet aggregation, which could reduce blood clot formation.
Why These Omega-3s Matter for Your Health
They are incorporated into cell membranes throughout the body, affecting cell signaling and gene expression. Their ability to create specialized pro-resolving mediators (SPMs) helps resolve inflammation, reduce pain, and support tissue regeneration.
For cardiovascular health, EPA and DPA help lower triglyceride levels, improve blood flow, and stabilize heart muscle cells, potentially reducing arrhythmia risk. They may also widen blood vessels, contributing to lower blood pressure.
DHA is important for brain function and cognitive health, making up a significant portion of fatty acids in the brain. It supports healthy neurotransmission, neuronal membrane stability, and neuroplasticity, with studies linking higher maternal DHA levels to improved cognitive and visual outcomes in infants. EPA has shown promise in managing symptoms associated with mental health conditions.
In eye health, DHA is a major structural component of the retina and is important for visual function. Omega-3s are also beneficial during pregnancy for fetal development, particularly for the brain, retina, and immune function. Adequate maternal omega-3 intake may also reduce the risk of preterm birth.
Signs and Consequences of Low Levels
Low levels of EPA, DPA, and DHA can manifest in several signs. Dry, itchy, or irritated skin is common, as omega-3s help maintain skin barrier integrity and moisture. Brittle hair, thinning, or increased hair loss may also be observed, as these fatty acids support hair strength and density.
Cognitive issues, such as difficulty concentrating, memory problems, or “brain fog,” can suggest low omega-3 status. Fatigue and disrupted sleep patterns, including reduced quality and duration, have been linked to lower EPA and DHA levels. Mood changes, including increased irritability or sadness, may also occur, as these fats contribute to stable mood and brain function.
Chronic low levels can lead to more significant health consequences. These include an increased risk of cardiovascular issues, such as high blood pressure and abnormal heart rhythms, due to their role in regulating inflammation and supporting heart health. Chronic deficiency may also contribute to cognitive decline and an increased risk of conditions like dementia. Vision problems, including dry eyes and discomfort, can worsen with sustained low DHA. Exacerbated inflammatory conditions, such as joint pain and stiffness, are also possible, given the anti-inflammatory properties of omega-3s.
Strategies to Optimize Your Levels
To optimize your EPA, DPA, and DHA levels, incorporate specific dietary sources. Fatty fish are excellent sources, including salmon, mackerel, sardines, herring, anchovies, and trout. For instance, a 3-ounce serving of herring provides about 1.71 grams, and canned sardines about 1.19 grams. Some foods are also fortified with DHA, and human milk naturally contains DHA.
For those who do not consume fish, plant-based sources provide alpha-linolenic acid (ALA), which the body can convert into EPA and DHA, though the conversion rate is typically low. Examples include walnuts, flaxseeds, chia seeds, and various plant oils like rapeseed oil.
Supplements, such as fish oil or algal oil, offer another way to optimize levels. Algal oil is a direct source of omega-3s, suitable for vegetarians and vegans. The FDA recommends limiting intake of DHA and EPA from supplements to no more than 2 grams daily, with a total daily intake from all sources not exceeding 3 grams. Discussing supplement dosage and quality with a healthcare provider is advised, especially for specific health conditions or during pregnancy.