Published on November 8, 2021
EPA & DHA - Which omega-3 is right for you?
Our bodies are marvelous machines – living factories that transform the basic elements of life into cells, tissues, muscles, bones, movement, and thought.
Omega-3 is among the essential nutrients that have been found to have a positive impact on our physical and mental health[1].
Seems pretty straightforward, doesn’t it? And it is, until you consider that the human body doesn’t produce its own omega-3; it all comes from our diet. It can be found in leafy green vegetables, plant oils, nuts, and seeds such as walnuts and flaxseeds, from fatty fish, seafood, fish oil and algal oil.[2] Once consumed, these essential fatty acids are digested in the small intestine, which allows for absorption, transport in the blood, and subsequent assimilation within the cell membranes of tissues throughout the body.
Those who don’t eat foods high in omega-3-rich fatty acids as part of their regular diet (or are a vegetarian or vegan) may want to consider taking an omega-3 supplement. But which one?
There are three key types of omega-3 fats that serve many of the body’s functions and contribute to good health. The first is known as ALA (alpha-linolenic acid) which is found in high-fat plant foods like flax seeds, walnuts and leafy greens. However, because our bodies must first convert it to EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), ALA is a less efficient source of essential fatty acids, with studies showing that we convert ALA into EPA and DHA at a rate of only 5%.[3] [4] EPA and DHA are the two most beneficial essential fatty acids because they can be metabolized directly, providing the most immediate benefit to the human body. EPA+DHA can be found in foods like cold-water fish, seafood, and algal oil.
Research suggests that each one can positively impact many aspects of our physical and mental health, each in its own way, and through all stages of our lives.[5] Here is a small sample of the health conditions with which omega-3 have been linked:
Heart Health
EPA and DHA are particularly important when it comes to maintaining and supporting cardiovascular health by helping lower triglycerides, the levels of blood fats that are linked to heart disease.
According to Health Canada, products containing 1,000-5,000 mg of EPA and DHA per day, with a ratio of EPA:DHA between 0.5:1 and 2:1, may provide the benefits listed above[6].
Rheumatoid Arthritis
EPA and DHA help maintains a balanced inflammatory state in the body.[7] They can help to reduce the pain of Rheumatoid Arthritis (RA) in adults, in conjunction with conventional therapy.
According to Health Canada[8] products containing 2,800-5,000 mg of EPA and DHA per day, with a ratio of EPA:DHA between 0.5:1 and 2:1, may provide the benefits listed above.
Dry Eye
While DHA is highly concentrated in the eye, clinical studies on dry eye use higher EPA:DHA intervention.[9]
The National Dry Eye Disease Guidelines for Canadian Optometrists now includes EPA, DHA and GLA as a management strategy for chronic dry eye[10].
Pregnancy and Infant Health
EPA and DHA are critical building blocks of fetal brain and retina development. Since it can’t be synthesized in the fetus or the placenta, maternal DHA is the primary source of this fatty acid for the fetus. Breastmilk is also a source of Omega-3 fatty acids.[11] Although fish oil supplements should not be considered equivalent to eating fish, there are many health benefits from omega-3 fatty acids. Fish oil supplements are recommended for pregnant women, however it’s always advised to speak with a Health Care Practitioner to determine which natural health product is right for you.
Eye and Brain Health in Children
Omega-3s are crucial to eye and brain development in children. The retina contains the body’s highest concentration of DHA[12], which also makes up over 90% of the fatty acids in the brain and is found especially concentrated in the gray matter.[13]
Attention-Deficit/Hyperactivity Disorder (ADHD)
EPA and DHA, along with a unique omega-5 fatty acid called gamma linolenic acid (GLA) may help to reduce symptoms associated with ADHD.[14]
From cognitive function and brain development to cardiovascular health, omega-3 fatty acids benefit many aspects of our health. When choosing an omega-3 supplement, it is important to look at your individual health: your diet, your lifestyle, any chronic conditions or concerns you might have, before determining the one that is right for you. You should also check the medicinal ingredients panel for the amount of EPA+DHA per serving when making your choice. Please consult with your healthcare provider or dietician if you have specific questions about how a dietary supplement could benefit you and your family.
[1] https://www.nutrasea.ca/benefits/benefits
[2] Harris WS. Omega-3 fatty acids. In: Coates PM, Betz JM, Blackman MR, et al., eds. Encyclopedia of Dietary Supplements. 2nd ed. London and New York: Informa Healthcare; 2010:577-86 taken from: https://shop.natureswaycanada.ca/blogs/news/omega-3s-101
[3]Plourde, M. and S.C. Cunnane, Extremely limited synthesis of long chain polyunsaturates in adults: implications for their dietary essentiality and use as supplements. Appl Physiol Nutr Metab, 2007. 32(4): p. 619-34.
[4]Brenna, J.T., Efficiency of conversion of alpha-linolenic acid to long chain n-3 fatty acids in man. Curr Opin Clin Nutr Metab Care, 2002. 5(2): p. 127-32.
[5] https://shop.natureswaycanada.ca/blogs/news/omega-3s-101
[6] Canadian Association of Optometrists: https://opto.ca/health-library/national-nutrition-month-eye-food-info
[7] Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients. 2010;2(3):355-374. doi:10.3390/nu2030355
[8] Health Canada. Fish Oil Monograph. IBID
[9] Sugasini D, Yalagala PCR, Subbaiah PV. Efficient Enrichment of Retinal DHA with Dietary Lysophosphatidylcholine-DHA: Potential Application for Retinopathies [published correction appears in Nutrients. 2021 Jun 24;13(7):]. Nutrients. 2020;12(10):3114. Published 2020 Oct 12. doi:10.3390/nu12103114
[10] Canadian Association of Optometrists. National Dry Eye Disease Guidelines for Canadian Optometrists. Can J Optom. 2014;76(Suppl 1):1-32.
[11] Juber BA, Jackson KH, Johnson KB, Harris WS, Baack ML. Breast milk DHA levels may increase after informing women: a community-based cohort study from South Dakota USA. Int Breastfeed J. 2017;12:7. Published 2017 Jan 28. doi:10.1186/s13006-016-0099-0
[12] Sugasini D, Yalagala PCR, Subbaiah PV. Efficient Enrichment of Retinal DHA with Dietary Lysophosphatidylcholine-DHA: Potential Application for Retinopathies [published correction appears in Nutrients. 2021 Jun 24;13(7):]. Nutrients. 2020;12(10):3114. Published 2020 Oct 12. doi:10.3390/nu12103114
[13] Weiser MJ, Butt CM, Mohajeri MH. Docosahexaenoic Acid and Cognition throughout the Lifespan. Nutrients. 2016;8(2):99. Published 2016 Feb 17. doi:10.3390/nu8020099
[14] Weiser MJ, Butt CM, Mohajeri MH. Docosahexaenoic Acid and Cognition throughout the Lifespan. Nutrients. 2016;8(2):99. Published 2016 Feb 17. doi:10.3390/nu8020099
