Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two oils found in fish oils, flaxseed and krill oils. These oils are good sources of omega-3 fatty acids, which are touted for their heart-health benefits. Understanding how the fatty acids in EPA and DHA can help you stay healthy and how to incorporate them into your daily diet can boost your health.
Significance
Fatty acids consist of a carboxylic acid head with a chain of carbon atoms linked as a "tail." Omega-3 fatty acids have three carbon atoms on their tail, hence the "3" in omega-3. While the term "fatty" may sound unhealthy, this refers to the fact that omega-3 fatty acids are typically broken down from fats, like fish oil in the case of EPA and DHA. Omega-3 fatty acids are considered essential fatty acids because your body needs them to survive, yet the body does not produce them. Therefore, you need to take in EPA and DHA in your daily diet or by taking a supplement.
Benefits
The omega-3 fatty acids contained within EPA and DHA offer several health benefits. They range from reducing high cholesterol levels to lowering high blood pressure. Omega-3 fatty acids have anti-inflammatory effects, meaning they help to reduce pain, swelling and tissue damage in the body. This can have beneficial applications in the treatment of rheumatoid arthritis and systemic lupus erythematosus, conditions that can cause joint swelling and pain. Scientists are currently studying other potential benefits of DHA and EPA, ranging from lessening the effects of Alzheimer's disease to reducing depression.
Dosage
The dosage of EPA and DHA in fish oil supplements depends upon your specific medical condition. For example, fish oil supplements for treating high blood pressure should provide at least 2.04 g EPA and 1.4 g DHA. The recommendations are slightly higher for someone with heart disease: 2.2 g EPA and 1.4 g DHA per day. In general, "U.S. News & World Report" recommends choosing a supplement that has three parts EPA to two parts DHA. Talk to your physician about the right dose for you based on your health conditions.
Side Effects
Immediate side effects of taking fish oil that contains EPA and DHA include bloating, gas, diarrhea and belching. Omega-3 fatty acids can react adversely with certain medications, including birth control pills, some blood pressure medications and anti-clotting medications. Omega-3 fatty acids can have a blood-thinning effect. Use them with caution if you have a bleeding disorder or are already taking blood thinners.
References
- Ask Dr. Sears; DHA As a Brain Food; 2006
- MedlinePlus; Fish Oil; February 2011
- University of Maryland Medical Center; Omega-3 Fatty Acids; June 2009
- "U.S. News & World Report"; EPA, DHA and ALA: Does Your Omega-3 Source Matter?; Sarah Balduf; April 2009
- Mayo Clinic; Omega-3 Fatty Acids, Fish Oil, Alpha-Linolenic Acid; April 2011
- Linus Pauling University; Essential Fatty Acids; Jane Higdon; April 2009
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