EPA acid: what it is, where it occurs, effects + expert opinion

Omega-3 fatty acids are the most important healthy fats your body needs to function properly. One of them, EPA, stands out for its huge impact on regulating inflammation in the body.

Eicosapentaenoic acid (EPA) - read it out loud, the sooner, the funnier - you need to supply it with your diet and catch that moment when you don't have enough.

See also:

• Omega acids
.
• Omega-3 fatty acids
• Omega-6 fatty acids
• Omega-9 fatty acids
• DHA acid
.
• ALA acid
.
• Omega-3 triglycerides
.
• Alpha-3 omega-3 fatty acids
• Guide: which omega-3 acids to choose?
.

Omega-3 fatty acids

Let's start from the general to the specific.

Omega-3 fatty acids (abbreviated n-3 or ω-3) are so-called healthy fats. They belong to a group of unsaturated fatty acids that support many important systems and processes in the bodyand.

The three main types of these valuable fats are: ALA, DHA and the eponymous EPAand. The body cannot make omega-3 fatty acids on its own and you must supply them from your diet. The best sources of these compounds are oily marine fish.

Omeega-3 fatty acids exhibit many health-promoting properties and have great potential in supporting the treatment and prevention of the onset of certain diseasesand. Their proper concentration in the body supports your physical health, mental health and even your appearanceand.

ALA, DHA and EPA work together for your health and well-being, but separately they also have their own missions. Find out about the special tasks of EPA acid.

Eicosolic acid action and properties

Eicosapentaenoic acid supports the function of systemsand: 

• neural,
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• cardiovascular,
.
• musculoskeletal,
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• immune,
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• hormonal,
.

How does EPA acid work?

Anti-inflammatory effect

EPA acid produces eicosanoids - chemical compounds that help reduce inflammation in the body.

Eicosanoids influence cardiovascular health, and calm inflammation in autoimmune diseases. 

EPA in synergy with DHA exhibit anti-inflammatory and immunomodulatory properties, which may reduce the risk of infection and shorten its durationand.

Regulates lipid metabolism

EPA helps to reduce the concentration of triglycerides (one type of fat) in the blood. This is because it affects the enzymes that process lipids and thicken the bloodand.

This acid lowers total cholesterol and LDL 'bad cholesterol'. It also reduces lipids (fats) and their accumulation in the liver . It has a potential protective effect against cholesterol accumulationand.

Protects the cardiovascular system

EPA regulates blood pressure. It exhibits vasodilator properties, which helps to reduce vascular resistance and reduce the risk of cardiovascular diseases such as heart attackand.

One study from 2007 involved seniors over the age of 65. They were residents of the Mediterranean islands - a region where consumption of oily fish is high. The results showed that eating 300g of fish per week was associated with significantly lower: blood pressure, lipid profile and blood glucoseand.

Next time for Grandma and Grandpa's Day, instead of handing out chocolates, take them out for a fishy feast at the pub.

Influences on mental health

A review of studies has shown that taking EPA or fish oil containing at least 60% EPA orally reduces symptoms of depression in some people. Its effects are most effective when combined with antidepressantsand.

The concentration of EPA in the brain is 250-300 times lower than that of DHAand. Despite this, EPA acid is also important for your health and psyche. A 2019 meta-analysis found that it is EPA that has the greatest effect on reducing symptoms of depression of all omega-3 fatty acids . 

Promotes the appearance and condition of the skin

EPA acid is a good friend to your skin. It has a huge impact on what condition it is in and how it looks. EPA acidand:

• prevents keratinisation of the skin,
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• protects the skin from premature ageing,
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• reduces the risk of acne,
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• may contribute to the formation of a robust skin lipid barrier,
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• may reduce skin inflammation,
.

In one 2003 study, participants who consumed 4 grams of EPA for 3 months increased their resistance to sunburn by 136%, while no significant changes were observed in the placebo groupand.

Of course, don't forget about UV filter creams, but think about skin health and take omega-3 acids with you on holiday or remember to have a portion of fish on holiday.

EPA acid - where does it occur?

The best sources of EPA acid areand:

• fatty fish such as salmon, tuna, mackerel, sardines and herring,
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• shrimp, mussels and oysters,
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• sea algae, phytoplankton, unicellular algae,
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• products enriched with omega-3 fatty acids, e.g. drinks, yoghurts,
.

A good source of EPA acid is also provided by high-quality dietary supplements with omega-3 acids.

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Daily requirements

Your need for eicosapentaenoic acid is related to supplying it together with DHA. The two fatty acids work together and complement each other - cut into the double.

EPA acid in pregnancy and during breastfeeding

Omeega-3 fatty acids are crucial for the normal course of pregnancy and the health of mum and foetus. If you are expecting a baby, take a daily intake of 250 mg of DHA + EPA and an additional 100-200 mg of DHA.

You certainly want the best for you and your baby, so when choosing a product, choose dietary supplements with omega-3 fatty acids.

You can read about why you should be careful in the article about omega 3-6-9.

While breastfeeding, also take care to eat a nutritious diet or supplementation. Recommendations are to consume 1-2 servings of fish per week or supplementation with 250 mg of EPA and DHA and 100-200 mg of DHA alone/day.

See also:

• Best vitamins for pregnant women
.

EPA to DHA ratio

The ratio of omega-3 fatty acids to omega-6 fatty acids is most important and ranges from 1:1 to 1:4and. In the modern diet it's unfortunately 1:14, which means your menu should include much more oily marine fish or omega-3 supplements (well, and less processed food, salty snacks and sweets).

And what about that EPA vs DHA?

EPA and DHA are present in different proportions in food. E.g. in Norwegian salmon the ratio is approximately 1:2 and in standard fish oil it is 3:2and. In dietary supplements, the ratio is usually 1:1-3:1.

Researchers attempted to determine the ideal ratio of EPA to DHA in a 2021 meta-analysis. The conclusions were that there is no relationship between the ratio of EPA to DHA and lipid profile and heart rate. 

But

But - the higher the EPA to DHA ratio, the greater the reduction in inflammation in the bodyand. However, there is no specific indication. Bottom line - simply ensure an adequate supply of omega-3.

EPA deficiency

Of all omega acids, the most common is deficiency of omega-3 acids, including EPAand. There is no culture of eating fish in Poland, and you supply the other fatty acids from your diet - unfortunately often in excessand.

The omega-3 acids and omega-6 are in a fierce battle for a place in your body. Unfortunately, omega-3s are losing out, crushed by unhealthy sources of omega-6s. We are much more likely to reach for processed foods, unhealthy snacks and sweets than for oily fish. This can lead to too few healthy fats in the body.

Symptoms of EPA deficiency include and:

• dryness and irritation of the skin,
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• acne and skin deterioration,
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• skin keratosis,
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• joint pain and stiffness,
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• hair loss,
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• lower mood and anxiety,
.

Can you be EPA deficient with normal DHA levels? Nutritionist Aleksandra Cudna explains:

DHA deficiency.

EPA and DHA acids are contained in fish and dietary supplements in similar amounts, so it is not possible for a single deficiency of either acid to occur. 

Additionally, the body can convert EPA to DHA. Admittedly, this conversion is not very efficient, but it does exist. The two acids therefore go hand in hand, and if a deficiency is revealed - it is usually a deficiency of both EPA and DHA.

DHA and EPA are both in short supply.

Excess EPA

Luckily, excess EPA is rare - it is impossible to overdose on omega-3 fatty acids from food. You would have to eat 2.5kg of salmon a day. I'm a fan of this fish, but even I can't squeeze that much in!"

If you overdo it with supplements, however, or by some miracle are a really big fan of salmon, you may experience unpleasant symptoms.

Excess EPA acid and:

• reduces blood clotting,
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• causes nosebleeds,
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• increases blood sugar levels,
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• dangerously lowers blood pressure,
.
• increases insomnia,
.
• causes gastrointestinal disorders such as reflux, diarrhea, bloating, belching, nausea,
.

See also:

• Omega-3 for athletes
.
• Recommended omega-3 supplements
• Omega-3 tablets - ranking
.
• Omega-3 fatty acid deficiency

Summary