If you’re wondering what Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA) is, the answer is that they are polyunsaturated fatty acids from the omega-3 family. Classed as essential fatty acids, our bodies are unable to produce them in the amounts needed to function properly. This means you need to top them up with food.

What roles do DHA and EPA play in the body?

Both docosahexaenoic acid and eicosapentaenoic acid are important building blocks of cell membranes with several health-promoting properties. For one, they regulate the processes of cell proliferation and gene expression, along with their anti-aggregating effect. At the same time, they play a role in the intercellular transport of ions and the secretion of hormones[1].

Elsewhere in the body, DHA is an important building component of the eye's retina and brain tissue, influencing proper vision and supporting the work of the brain. Together with EPA acids, it supports the proper functioning of the cardiovascular system.

DHA and EPA in pregnancy

According to studies, their increased consumption can have a beneficial effect on the circulatory system and the nervous system, as well as the eyes[2]. And the advantages don’t end there. These nutrients are also recommended for pregnant and lactating women.

This is all down to the research showing that EPA and DHA are important for the proper development of the foetus, including the functions of the neurons, retina, immune system and cardiovascular system. They also reduce the risk of premature births[3,4,5,6].

DHA and EPA and immunity

When it comes to wide-ranging benefits for all, EPA and DHA have excellent health advantages, with proven effects on immunity. Their anti-inflammatory properties also extend to promising antiviral activity[7]. These acids can help maintain mental health, prevent or slow Alzheimer's disease, and reduce hyperactivity and cognitive problems in ADHD[8].

Where to source DHA and EPA

Ultimately, EPA and DHA are necessary for the proper functioning of the body, making it essential to ensure that the diet includes their adequate supply. EPA and DHA naturally occur in the fat of marine animals, which are sourced from phytoplankton capable of biosynthetic EPA and DHA, stored in their bodies. If we’re talking about specific foods, the main source of EPA and DHA are fish such as salmon, anchovies, sardines, mackerel, herring and seafood, as well as linseed oil, linseed, algae and walnuts.

Supplementing DHA and EPA

Depending on how rich your diet is in products containing omega-3 fatty acids, you may want to consider if supplementation suits your needs. But how do you know how much omega-3 fatty acids should be in your diet?

Nutrition standards recommend to adults a minimum amount of omega-3 fatty acids at the level of 250 mg a day, preferably in the form of two portions of fish a week, including at least one oily fish. If your diet is low or even completely free of these fatty acids, certainly, you should seriously consider how best to supplement them.

Choosing the right Omega-3 fatty acid supplement

When choosing the right concentration of omega-3 fatty acids, it is worth consulting a doctor or pharmacist, who can advise you on what concentration is right for you. It’s worth noting that the recommended daily concentrations of omega-3 fatty acids vary depending on diet, health condition, whether you’re pregnant, your age and the country in which the recommendations were introduced.

To help you get started, we’ve listed the health claims for EPA and DHA approved by the European Food Safety Authority (EFSA) below, along with the recommended doses for each activity[9].

• DHA contributes to the maintenance of the proper functioning of the brain (the beneficial effect occurs when consuming 250 mg of DHA and EPA daily).
• The level of triglycerides in the blood (beneficial effect occurs when consuming 2000 mg of DHA daily).
• DHA and EPA help maintain normal blood pressure (a beneficial effect occurs when consuming 3000 mg of DHA daily).
• DHA and EPA contribute to the proper functioning of the heart (beneficial effects occur in the case of consuming 250 mg of DHA and EPA per day).
• DHA contributes to the maintenance of normal vision (a beneficial effect occurs in the case of consuming 250 mg of DHA per day). These and many other properties of EPA and DHA unsaturated fatty acids are widely reported in the scientific literature and supported by countless clinical studies.

How we can help

OSAVI provides a wide range of products containing these precious acids to help you find one that’s right for you and your family. To learn more about the beneficial properties of omega-3 fatty acids, browse our latest blogs to find articles on the latest research on omega-3 acids.

[1] Vedin I. et al. (2012). Effects of DHA-rich n-3 fatty acid supplementation on gene expression in blood mononuclear leukocytes: the OmegAD study. PLoS One, 7(4).
[2] Ghasemi Fard S. et al. (2019).How does high DHA fish oil affect health? A systematic review of evidence. Crit Rev Food Sci Nutr, 59(11), s. 1684-1727.
[3] Lehner A. et al. (2021). Impact of omega-3 fatty acid DHA and EPA supplementation in pregnant or breast-feeding women on cognitive performance of children: systematic review and meta-analysis. Nutr Rev, 79(5), s. 585-598.
[4] Tanskanen A. et al. (2001). Fish consumption, depression, and suicidality in a general population. Arch. Gen. Psychiatry, 58, s. 512-513.
[5] Stoll AL. et al. (1999). Omega 3 fatty acids in bipolar disorder: a preliminary double-blind, placebo-controlled trial. Arch Gen Psychiatry, 56(5), s. 407-412.
[6] Su KP. et al. (2008). Omega-3 fatty pregnancy acids for major depressive disorder during results from a randomized, double-blind, placebo-controlled trial. J Clin Psychiatry, 69, s. 644–651.
[7] Philip C Calder. (2017). Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochem Soc Trans, 45(5), s. 1105-1115.
[8] Swanson D. et al. (2012). Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life. Adv Nutr, 3(1), s. 1-7.
[9] COMMISSION REGULATION (EU) No 432/2012 List of permitted health claims.