You May Need More EPA & DHA Fatty Acids Than You're Currently Getting

Eicosahexaenoic acid (EPA) and docosahexaenoic acid (DHA) are long-chain polyunsaturated fatty acids (aka PUFAs). A mouthful to say, the two are "omega-3 fatty acids derived from marine sources," explains William Harris, Ph.D., FASN, FAHA, co-creator of the omega-3 index1 (a blood test that measures the amount of EPA and DHA in your red blood cell membranes). 

EPA and DHA are produced by algae and consumed by a variety of fish, hence why fish oil and fish themselves are the richest sources of these fatty acids. They make up two of the three commonly talked about omega-3s—the third being alpha-linolenic acid (aka ALA), which is sourced from plants. 

Our bodies can technically synthesize EPA and DHA from the parent omega-3 fatty acid ALA, through a series of reactions2, including desaturation (i.e., the addition of a double bond between two carbon atoms) and elongation (i.e., the addition of two carbon atoms). That, of course, assumes you're consuming a whole lot of the starter fat (ALA) every day, and even then, the conversion is subpar.

As antioxidants and healthy fats with anti-inflammatory properties, EPA and DHA are critical for whole-body health but are particularly important for cardiovascular health4, cognition, and pregnancy5.* 

Although EPA, DHA, and ALA are all long-chain PUFAs, ALA is the shortest of the three. To get a bit more science-y, EPA has 20 carbons and double bonds, DHA has 22 carbons and six double bonds, and ALA has 18 carbons and three double bonds. As these chemical differences indicate, they are three unique fats with unique roles in our physiological health and wellness.                                          

Another difference is availability. ALA is prevalent in our diets and found in plentiful amounts in many plants—including flaxseed, canola oil, olive oil, walnuts, and other tree nuts, according to Chip Lavie, M.D., FACC, FACP, FCCP, medical director of cardiac rehabilitation and prevention at Ochsner Health.

Omega-3 and cardiovascular health expert Harris recommends 1,000 to 1,500 milligrams of EPA and DHA combined per day to achieve an optimal omega-3 index.* As it turns out, this range is spot-on with the American Heart Association's recommendation11 for consuming these marine omega-3s to maximize heart-health parameters.* And to be clear, that's strictly the omega-3 fat content (EPA+DHA), not overall milligrams of fish oil.

A high-quality, high-potency fish oil supplement that prioritizes sustainability, traceability, and purity—such as mbg's omega-3 potency+, which boasts 1,500 milligrams of EPA plus DHA derived from wild-caught, cold-water fish from the South Pacific—is the way to go. 

When it comes to EPA and DHA, high-quality supplementation ensures adequate and efficacious amounts are consumed on the daily, and this omega-3 assurance can complement the fish intake in your diet. Their role in the body is undoubtedly widespread and important throughout the life span, as they support healthy development, cognitive function, cardiovascular function, and more.*