12 Omega 3 Benefits Explained: What is EPA and DHA?

Written by Georgia Chappell & reviewed by Paul Holmes

Omega-3 fatty acids are essential polyunsaturated fats that play a crucial role in our health. They are primarily found in certain fish, nuts, seeds, and plant oils. The three main types of omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found in plant sources like flaxseeds, chia seeds, and walnuts, while EPA and DHA are mainly found in fatty fish such as salmon, mackerel, and sardines.

These fatty acids are important for various bodily functions, including brain development and function, heart health, reducing inflammation, and supporting overall wellbeing. The NHS confirmed that adequate intake of omega-3 fatty acids may lower the risk of certain chronic diseases such as heart disease and stroke. Let’s explore the importance of omega 3 for the body and the health benefits that increased omega 3 intake, including omega 3 supplements, will bring for you.

What are EPA and DHA?

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are omega-3 fatty acids found in fish oil and certain algae. They are essential nutrients known for their role in supporting heart health, brain function, and overall wellbeing.

Understanding Eicosapentaenoic Acid (EPA)

Eicosapentaenoic acid (EPA) is an omega-3 fatty acid found primarily in fatty fish such as salmon, mackerel, and sardines, as well as in fish oil supplements. EPA plays a crucial role in supporting cardiovascular health by lowering triglyceride levels – potentially decreasing the risk of heart disease. Additionally, EPA is believed to contribute to mental wellbeing by supporting cognitive function and mood regulation.1 A study published in The New England Journal of Medicine in 2019 suggests that EPA supplementation may also potentially have anti-inflammatory effects that could benefit conditions such as arthritis and inflammatory bowel disease.2

Understanding Docosahexaenoic Acid (DHA)

Docosahexaenoic acid (DHA) is an omega-3 fatty acid predominantly found in fatty fish, fish oil, and algae supplements. It is a crucial component of cell membranes, particularly in the brain, and plays a vital role in maintaining its structure and fluidity, which is essential for neurotransmission and overall brain function. DHA is especially important during foetal and early childhood development, where it supports the growth and development of the brain and nervous system.

DHA is also essential for maintaining eye health, as it is a major structural component of the retina. Various research suggests that DHA may help protect against age-related macular degeneration (AMD), a leading cause of vision loss in older adults.3

What is the difference between EPA and DHA?

EPA and DHA are both omega-3 fatty acids found in fatty fish and fish oil supplements, but they serve distinct roles in the body. EPA is primarily known for its potential anti-inflammatory properties and cardiovascular benefits, including reducing inflammation, lowering triglyceride levels, and potentially decreasing the risk of heart disease. It also plays a role in mood regulation and mental wellbeing.

On the other hand, DHA is essential for brain health, as it is a major structural component of brain cell membranes, supporting cognitive function, memory, and overall brain development and maintenance throughout life. Additionally, DHA contributes to eye health, particularly in the retina.

Omega 3 benefits: 12 health benefits explored

Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and sardines, as well as in fish oil supplements and certain plant sources, offer a wide array of health benefits. Here are some of the key benefits of regular omega 3 intake, including omega 3 supplements.

1. Protecting your heart

Omega-3 fatty acids, particularly EPA and DHA, are well-known for their potential cardioprotective effects. They can help lower triglyceride levels, reduce blood pressure, and decrease the risk of heart disease and stroke.4

2. Supporting your brain

DHA, in particular, is crucial for brain development and function, supporting cognitive function, memory, and overall brain health throughout life.5

3. Keeping eyes healthy

Omega-3 fatty acids, especially DHA, play a crucial role in maintaining eye health and may help reduce the risk of age-related macular degeneration (AMD) and dry eye syndrome.6

4. Reducing inflammation

Omega-3 fatty acids have potential anti-inflammatory properties and may potentially help to alleviate symptoms of inflammatory conditions such as rheumatoid arthritis, inflammatory bowel disease (IBD), and asthma.7

Please ensure you seek medical advice before discovering Omega-3 benefits for potential anti-inflammatory purposes, as more research is needed to substantiate these claims.

5. Improving mental health

Omega-3 fatty acids, particularly EPA, have been linked to improved mood and may potentially help reduce symptoms of depression and anxiety.8 Although more research is needed in these areas to substantiate these claims.

6. Better skin health

Omega-3s help maintain the skin's integrity by supporting its natural moisture barrier, reducing inflammation, and promoting wound healing. They may also have the potential to help manage conditions like eczema and psoriasis.9

7. Improved sleep

Some studies suggest that omega-3 benefits can improve sleep quality and duration, especially in individuals with sleep disorders like insomnia.10 Despite this promising outcome, further research is still needed to confirm its long-term benefit.

8. Lower blood pressure

Omega-3 fatty acids may help lower blood pressure levels, reducing the risk of hypertension and its associated complications, such as heart attack and stroke.11

9. Improved bone health

Omega-3s may potentially help increase calcium absorption, improve bone density, and reduce the risk of osteoporosis, particularly in postmenopausal women.12

12. Support for pregnancy and infant development

Adequate intake of omega-3s during pregnancy is essential for foetal brain and eye development, and may reduce the risk of preterm birth and postpartum depression.13

11. Enhanced athletic performance

Omega-3s may improve exercise performance by reducing inflammation, enhancing blood flow to muscles, and supporting recovery after strenuous physical activity.14

12. Gut health

They help maintain a healthy balance of gut bacteria and may provide some help towards alleviating symptoms of inflammatory bowel diseases like Crohn's disease and ulcerative colitis.15

What are Omega-3 Supplements?

It’s not always easy to get the omega-3 benefits you need from your diet. Whether you’ve got a busy schedule or don’t like to eat oily fish, omega-3 supplements are a cheap and convenient way to boost your omega-3 levels to support your wellbeing.

Types of Omega 3 Supplements at Naturecan

1. Cod Liver Oil Capsules

Providing your body with high-quality EPA and DHA, our Cod Liver Oil Capsules are perfect for those who exercise regularly or want to stay fit and healthy.

These essential fats are only found in food such as fish, nut oils and flaxseeds, making it difficult to get the amount you need from your diet. Our omega-3 supplement offers a quick and cost-effective solution.

With these super softgels, you’ll also get 100% of your daily NRV of vitamin A and D per serving. Both vitamins support the immune system, while vitamin A supports normal skin and vision, and vitamin D maintains normal muscles, bones and teeth – so you can feel your best, all day long.

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2. Vegan Omega 3

There are many great reasons why vegans should discover the Vegan Omega-3 benefits, as compared to people who eat fish regularly, vegan and vegetarian diets don’t usually contain enough Omega-3. As the best food sources, such as nuts and seeds, only contain the fatty-acid ALA, which can’t be used by the body. Therefore, vegans and vegetarians must incorporate a Vegan Omega-3 supplement into their daily routine in order to receive all the benefits of these essential nutrients. That's where our Algae Omega-3 comes in.

Created using life’s®OMEGA – the first and only commercially available plant-based Omega-3 that delivers the benefits of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) fatty acids in a single, quality source. This algae-derived, plant-based substitute delivers the Omega-3s as it would from the fish oil while making your supplementation sustainable. Life's®OMEGA is a trademark of DSM.

Avoiding all fishy tastes, smells and containing EPA and DHA – get your high-quality Vegan Omega-3s the easy way with our two-a-day softgels.

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Reasons why to choose Alaskan Pollock Omega 3

Choosing Alaskan Pollock as a source of Omega-3 fatty acids offers several advantages:

High Omega-3 content

Alaskan Pollock is a rich source of Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are essential for heart, brain, and eye health. Naturecan’s Alaskan Pollock Omega 3 is the best way to reap the benefits of this premium option.

Sustainability

Alaskan Pollock is one of the most sustainable seafood choices available. It is responsibly harvested in the well-managed fisheries of Alaska, adhering to strict sustainability guidelines set by organisations such as the Marine Stewardship Council (MSC).

Low in contaminants

Alaskan Pollock is generally low in environmental contaminants such as mercury and PCBs, making it a safe and healthy choice for regular consumption, especially compared to larger predatory fish species.

Affordability

Alaskan Pollock is often more affordable than other fish species, making it accessible to a wide range of consumers who want to incorporate the potential Omega-3 benefits into their diet without breaking the bank.

Overall, choosing Alaskan Pollock as a source of Omega-3 fatty acids not only benefits personal health but also supports sustainable fishing practices and environmental conservation efforts in Alaska's pristine marine ecosystems.

From Dietary Intake to NAD Precursors

Not only can NMN supplementation potentially raise NAD+ levels, but dietary intake also allows for an increase in these levels. NMN and other NAD+ precursors are found in various food sources, offering a natural way to boost NAD+ levels.

As mentioned previously, NMN is naturally found in foods such as: Avocados, Broccoli, Cabbage, Edamame, Cucumbers and others mentioned previously in this article.

Dietry intake of NMN and NAD+ precursors can come from the free form or as metabolites derived from the digestion of NAD+ in the diet. However, research on the NMN and NR content in foods is in its initial stages, which underscores the urgency of identifying optimal dietary sources for these compounds.

Despite the comparatively lower content in foods, dietary consumption of NAD+ precursors offers an accessible and natural option that could potentially serve as an alternative to direct supplementation.

How much EPA and DHA do you need each day?

The recommended daily intake of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) can vary depending on factors such as age, sex, health status, and specific health goals. However, general guidelines from various health organisations suggest consuming at least 250-500 milligrams combined EPA and DHA per day for overall health maintenance in adults.

For specific health conditions or goals, higher doses may be recommended. For example, individuals with cardiovascular disease or high triglyceride levels may benefit from higher doses of EPA and DHA, typically ranging from 1,000 to 4,000 milligrams per day, under the guidance of a healthcare professional.

During pregnancy and lactation, adequate intake of DHA is particularly important for foetal and infant brain development. The NHS recommends pregnant and breastfeeding women consume at least 300 milligrams of DHA per day.

It's essential to note that while omega-3 supplements can be beneficial, it's also essential to obtain nutrients from whole food sources whenever possible, such as fatty fish like salmon, mackerel, and sardines, which are naturally rich in EPA and DHA.

It's essential to note that while omega-3 supplements can be beneficial, it's also essential to obtain nutrients from whole food sources whenever possible, such as fatty fish like salmon, mackerel, and sardines, which are naturally rich in EPA and DHA.

Food high in Omega 3 (EPA and DHA)

Here is a list of foods that are high in Omega-3 fatty acids, particularly EPA and DHA:

Fatty fish:

- Salmon (2150mg per serving) - Mackerel (4580mg per serving) - Sardines (1463mg per serving) - Herring (2150mg per serving) - Anchovies (411mg per serving)

Shellfish:

- Oysters (329mg per serving) - Mussels (700mg per serving)

Seaweed:

- Including Nori, Wakame, and Kombu (160mg per serving)

Plant-based sources:

- Chia seeds (5050mg per serving) - Flaxseeds (2350mg per serving) - Hemp seeds (2600mg per serving)

 Incorporating these foods into your diet can help you meet your daily requirements of EPA and DHA. Additionally, consuming a variety of these foods ensures a diverse intake of other essential nutrients to promote overall health and wellbeing.

What happens if I am deficient in EPA and DHA?

A deficiency in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), both essential omega-3 fatty acids, can lead to various health issues. Since EPA and DHA are critical components of cell membranes, particularly in the brain and nervous system, a deficiency may impair cognitive function, memory, and overall brain health.

Additionally, EPA and DHA play a crucial role in cardiovascular health, including regulating inflammation, lowering triglyceride levels, and maintaining heart function. Therefore, a deficiency may increase the risk of cardiovascular diseases such as heart disease and stroke. Inadequate intake of EPA and DHA during pregnancy and early childhood can affect foetal and infant development, potentially leading to neurodevelopmental issues in the offspring.

Overall, a deficiency in EPA and DHA can have wide-ranging effects on physical and mental health – emphasising the importance of including adequate sources of these fatty acids in the diet.

Omega 3 FAQS

Conclusion: Embracing the benefits of EPA and DHA

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two essential omega-3 fatty acids predominantly found in fish oil supplements and fatty fish, offer a myriad of health benefits, including:

• Protecting your heart
• Supporting your brain
• Keeping eyes healthy
• Reducing inflammation
• Improving mental health

Supplementing with omega-3 fatty acids, particularly EPA and DHA, is ideal for individuals not getting enough of these essential nutrients through their diet alone. Naturecan’s omega-3 supplements offer a quick, convenient solution, including Cod Liver Oil Capsules and Alaskan Pollock Omega 3. If you’re following a vegan or plant-based diet, you can choose our Algae Omega-3.

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