EPA and DHA acids - effects, requirements + ranking

In your body, it is hard to find such a harmonious and multitasking duo as EPA and DHA. These omega-3 fatty acids affect the function of many systems and organs. Even right now, they support your concentration, heartbeat and mood - especially if you're reading this article on a Monday morning at work.

The best sources of EPA and DHA in the diet are oily marine fish. But let's not kid ourselves - they don't taste good to everyone, and prices can be daunting. However, you need to provide your body with these acids because you need them.

With nutritionist Julia Skrajda, we will explain why you should find room in your diet for these valuable omega-3 acids - from fish or good dietary supplements.

See also:

• How to choose the best omega-3 acids?
.
• Omega acids
.
• Omega-3 fatty acids
• Omega-6 fatty acids
• Omega-9 fatty acids
• Omega 3-6-9 acids
.
• DHA acid
.
• EPA acid
• ALA acid
• triglycerides of omega-3 fatty acids 
• Ranking: omega-3 in tablets
.

Omega-3 fatty acids

Omega-3 fatty acids (also known as n-3 or ω-3) are essential fatty acids (EFAs) that support many systems and organs in the body. They are the so-called healthy fats your body needs to function properlyand.The body cannot make omega-3 fatty acids on its own, so you must supply them from food. The three types of n-3 crucial to your health areand:

• DHA (docosahexaenoic acid),
.
• EPA (eicosapentaenoic acid),
• ALA (alpha-linolenic acid).

Since the three omega-3 fatty acids are important, why are we only focusing on EPA and DHA? Theoretically, ALA can produce these other two acids... but only 0.5-5%. Nutritionist Julia Skrajda explains:

Alpha-linolenic acid has its valuable properties for the body, but humans are more likely to be deficient in DHA and EPA. ALA acids are acknowledged to be ubiquitously present in foods, so their deficiency is a rare problem. In contrast, in our latitude, sources of EPA and DHA are scarce and severely limited in both availability and intake.

The average Pole eats few products rich in omega-3, while providing excessive amounts of omega-6. Consumed in excess, they will compete with EPA and DHA for absorption and assimilation in your body, because they share the same metabolic pathway. So much is said about EPA and DHA because they are so important, and Poles can suffer from a deficiency.

The strength of EPA and DHA lies in their synergistic action. They exhibit similar actions in the body, but can perform their tasks in different ways. Read below how each supports your body.

Eicosolic acid

Eicosapentaenoic acid supports the normal function of the systemand:

• nervous system,
.
• cardiovascular,
.
• musculoskeletal,
.
• immune,
.
• hormonal,
.

His correct amount in the body also affects mental health and the condition and appearance of the skinand.

Properties of EPA

Alone or in concert with other omega-3 fatty acids, EPA acid affects:

Immune system

One of the most important roles that EPA acid plays is the production of eicosanoids. These are chemical compounds that help to reduce inflammation created in the body. EPA can therefore calm inflammation in autoimmune diseasesand.

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

Cardiovascular system

EPA acid has been shown to have vasodilating properties, helping to reduce vascular resistance and reduce the risk of cardiovascular conditions such as heart attack, coronary heart disease and hypertension .

Sugar-insulin management

EPA acid lowers total cholesterol and LDL 'bad cholesterol'. It also reduces lipids (fats) and their accumulation in the liver. It can also potentially protect against the harmful accumulation of cholesteroland. This is because it affects the enzymes that process lipids and thicken the bloodand.

Mental health

Metabolites of polyunsaturated fatty acids, of which EPA is one, can increase concentrations of the 'happy hormone' serotonin. Its deficiency is crucial in the development of depressionand.

A 2019 meta-analysis found that taking EPA acid or fish oil containing at least 60% EPA orally reduces symptoms of depression in some people. However, the effect of EPA acid is most effective when combined with antidepressantsand.

Skin appearance and condition

EPA influences what state your skin is in. The right concentration of this acidand:

.
• prevents dryness and keratosis of the skin,
.
• protects the skin from premature ageing,
.
• reduces the risk of acne,
.
• may contribute to the formation of the skin's lipid barrier,
.
• may reduce skin inflammation,
.

In one study involving 42 people, participants who consumed 4 grams of EPA acid for 3 months increased their resistance to sunburn by 136%, while no significant changes were observed in the placebo groupand.

Properties of DHA acid

Docosahexaenoic acid is part of every cell in your body and an important structural component of your skin, eyes and brainand. Its proper concentration determines normal human development already in the prenatal period, and then throughout life it affects many systems and organs .

What exactly does DHA acid affect in your body?

Eyesight

Already in fetal life, DHA acid is an important component of the retina and accounts for up to 93% of all the omega-3 acids contained thereand. It is essential for the normal development of the organ of vision.

DHA helps activate rhodopsin, a membrane protein in the rods of the eyes. Rhodopsin helps the brain perceive images by altering the permeability, fluidity and thickness of the eye membranesand.

Neural system

DHA regulates the function of nerve cells and ensures the formation of sufficient connections between neurons. This promotes better working of thought processes, concentration and memoryand.

Adequate levels of DHA in the body have a positive impact on a child's intellectual, psychomotor and cognitive development . It is also important for seniors - a diet rich in DHA is associated with a reduced risk of dementia and Alzheimer's diseaseand.

Immune system

DHA has been shown to have anti-inflammatory effects, which translates into a better defence for your body. This acid can reduce the production of molecules and substances associated with inflammation and help with tissue repair and healing. Some small studies also suggest that adequate concentrations of DHA may inhibit the growth of cancer cellsand.

DHA acid will not reduce the incidence of infections or colds, but it will be an effective aid in the fight against various conditions.

Cardiovascular system

DHA can reduce the risk of heart disease by, among other things, lowering triglycerides, blood pressure and so-called bad LDL cholesteroland. According to the Central Statistical Office, cardiovascular diseases were the most common cause of death in Poland in 2021. They accounted for more than 35% of all deaths among men and women .

Physical activity, a nutritious diet and adequate omega-3 fatty acids can prevent diseases such as hypertension, atherosclerosis, ischaemic heart disease and heart attackand.

Joints, muscles and bones

According to scientific studies, DHA and EPA supplementation reduces joint pain and stiffness in patients with osteoarthritis and rheumatoid arthritis (RA).

Healthy fats that include DHA increase the amount of calcium in bones, which can strengthen and improve their structure. Omega-3 fatty acids are particularly important in the diets of seniors, who are at risk of osteoporosis and higher risk of bone fracturesand.

Omega-3 fatty acids should also not be missing from the diet of physically active people. Omega-3s have a positive effect on the growth of muscle mass. One scientific study found that weekly supplementation with 3g of omega-3 fatty acids per day reduced muscle damage and soreness after exerciseand.

Pregnancy

The physiological role of DHA in the body applies throughout life, but the prenatal period may be the most relevantand. Doctors particularly emphasise the key impact of DHA acid on the development of the child's central nervous system and visual system .

The importance of DHA in prenatal life is so well documented that the European Commission has allowed food manufacturers to use the statement: "Maternal consumption of DHA supports normal brain and vision development in the foetus", for products that are a significant source of this ingredientand.

See also:

• DHA acid in pregnancy
.

EPA + DHA, the most potent duo

Summary - EPA and DHA acids act on your body through different mechanisms, but the most important for your health and well-being is their synergy.

Best dietary supplements with EPA + DHA

The best EPA + DHA acids are Natu.Care Premium Omega-3 TG. The supplement has laboratory tests and provides 500 mg of EPA and 250 DHA in the form of highly absorbable triglycerides, which are absorbed up to 2 times better than the popular esters. The pack contains 60 capsules and lasts for 2 months.

{ product:1ZN0pnin20IQ025sIqOBUF }}

{ product:3oXWSUGbGgIAXE0DFjTfMt }}

DHA + EPA for children

The best DHA+EPA acids for children are Aura Herbals Omega 300 mg + Vitamin D3 800 IU. This is a high-quality dietary supplement with a child-appropriate daily dose of omega-3 fatty acids (180 mg EPA and 120 mg DHA) and vitamin D3. The twist-off capsules are easy to administer and the product lasts for up to 60 days.

EPA + DHA daily requirement

Nutrition standards for the Polish population suggest a minimum amount of unsaturated fats in the diet to enjoy good health. Do you know how much EPA and DHA per day you need to consume?"

Daily omega-3 fatty acid and fat requirements for infants, children and adolescents

Daily omega-3 fatty acid and fat requirements for adults

Symptoms of EPA and DHA deficiency

Unfortunately  symptoms of omega-3 fatty acid deficiency are not characteristic and may be indicative of other deficits or disease. However, if you experience the following symptoms, see your doctor to determine the cause.

A deficiency of omega-3 fatty acids can manifest itselfand:

• dryness and irritation of the skin,
.
• keratosis of the epidermis,
.
• dryness of the eyes,
• dryness of the eyes.
• pain and stiffness of joints,
.
• hair loss,
.
• lower mood,
.
• fatigue,
.
• lowering of immunity,
.

Sources of EPA and DHA in the diet

The omega-3 fatty acids are produced by microalgae. When eaten, fish accumulate omega-3s - so fish meat is the best source of these acidsand. Make sure you have these fish on your menu at least once a week.

Animal sources of EPA and DHA

*The content of omega-3 fatty acids in foods may vary depending on a number of factors, e.g. how they are grown or heat treated.

See also: Best sources of omega-3s in the diet

Vegetable sources of EPA and DHA

Unfortunately, while plants are rich in omega-3 acids in general, alpha-linolenic acid (ALA) dominates. Oils (e.g. flaxseed), nuts, seeds or legumes often appear on the menu of vegans, but these will not provide adequate amounts of EPA and DHA and will not be as well absorbed by the body.

People on a plant-based diet who want to take care of EPA and DHA can benefit from dietary supplements containing oil from marine algae, most commonly the Schizochytrium species.

The only good sources of EPA and DHA for vegans are marine algae, but the ratio is in favour of DHA. Therefore, it is important to watch for EPA deficiencies. It is worth doing regular blood tests, mainly regarding the risk of cardiovascular disease, and observing. Everyone's needs are different and we absorb and tolerate particular substances differently," explains the nutritionist.

The level and need for EPA is variable and dynamic, so it may turn out that for one person on a plant-based diet, seaweed supplements will be ok. However, for another person on such a diet, seaweed may not be enough, because, for example, he or she leads a more stressful lifestyle and has a genetically increased risk of cardiovascular disease, adds Julia Skrajda.

Summary