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

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 a long-chain omega-3 fatty acid found primarily in oily fish such as salmon, mackerel and sardines, as well as in omega 3 fish oil supplements.

EPA is commonly included in DHA EPA supplements due to its recognised role in cardiovascular function. According to authorised health claims:

- DHA and EPA contribute to the maintenance of normal blood triglyceride levels.
- DHA and EPA contribute to the maintenance of normal blood pressure.
- EPA and DHA contribute to the normal function of the heart.

In addition to its role in heart health, EPA has been studied in relation to mood regulation and overall wellbeing pathways.¹ ²

For individuals who consume limited amounts of oily fish, omega3 supplements may help support daily intake as part of a balanced diet and healthy lifestyle.

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.

According to authorised health claims:

- DHA contributes to the maintenance of normal vision.

- DHA contributes to maintenance of normal brain function.

Research continues to explore the broader physiological roles of DHA in visual and cognitive function throughout life.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 cardiovascular benefits and lowering triglyceride levels. 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 potential health benefits explored

1. Protecting your heart

Omega-3 fatty acids, particularly EPA and DHA, are well-known for their potential cardioprotective effects.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.6

4. Reducing inflammation

Some studies have researched the effect of omega-3 fatty acids on inflammatory processes in the body. EPA and DHA are understood to play a role in supporting the body’s natural inflammatory response.⁷

While research in this area is ongoing, omega-3 fatty acids are commonly studied in relation to maintaining overall physiological balance.

5. Supporting Mood and Mental Wellbeing

Omega-3 fatty acids, particularly EPA and DHA, have been studied for their role in brain function and mood regulation pathways.⁸

Although findings are still developing, research continues to explore how omega-3 intake may support overall mental wellbeing as part of a balanced lifestyle.

6. Better skin health

Omega-3 fatty acids contribute to the structure and function of cell membranes, including those in the skin. Research suggests they may help support the skin’s natural moisture barrier and overall integrity.⁹

Their role in maintaining balanced inflammatory responses may also be relevant to skin health.

7. Improved sleep

Some research has explored potential links between omega-3 intake and sleep quality.¹⁰

While evidence is still emerging, maintaining adequate omega-3 levels may play a role in overall wellbeing, which can indirectly influence sleep patterns.

8. Maintenance of Normal Blood Pressure

Omega-3 fatty acids, particularly EPA and DHA, have authorised health claims relating to cardiovascular health.

- DHA and EPA contribute to the maintenance of normal blood pressure. ¹¹

9. Support bone health

Emerging research has examined the relationship between omega-3 fatty acids and bone metabolism.¹²

While findings are still being studied, omega-3 intake is being explored in relation to maintaining overall structural health as part of a balanced diet.

10. Support for pregnancy and infant development

Adequate intake of DHA during pregnancy is widely recognised as important for early development.

- DHA contributes to maintenance of normal brain function.

- DHA contributes to the maintenance of normal vision. ¹³

Pregnant individuals should always consult a healthcare professional regarding supplementation.

11. Enhanced athletic performance

Research has investigated the relationship between omega-3 intake and exercise recovery, muscle function and circulation.¹⁴

Omega-3 fatty acids are being studied in relation to supporting normal physiological responses following physical activity.

12. Gut health

Some studies have explored the interaction between omega-3 fatty acids and the gut microbiome.¹⁵

Research in this area is ongoing, but omega-3 intake may play a role in supporting overall digestive balance and wellbeing.

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. Alaskan Pollock Omega 3

Introducing Alaskan Pollock Omega 3 - your ultimate solution for maintaining peak cognitive function and overall wellbeing.

Packed with rich EPA and DHA, it's the perfect choice for individuals prioritising their mental health and a healthy lifestyle.

Our Omega-3 is sourced exclusively from the pristine waters of Alaska, where the Alaskan pollock thrives. We use 100% AlaskOmega® Omega-3, a top-notch and sustainable source of this essential nutrient.

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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.

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 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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