Omega-6 and omega-3 make up the two types of polyunsaturated fatty acids that are not made by the body. EPA is an omega-3 fatty acid found in fish and fish oil supplements made from mackerel, anchovies and sardines. Omega-3 fatty acids from fish are often considered the most beneficial of the fatty acids, although some medical experts do not agree. Always consult a physician before taking any supplements.
What Are Fatty Acids?
Omega-6 fatty acids, or n-6 short-chain, fatty acids are found in cooking oils such as corn, soybean and safflower oils. Omega-3 long-chain, fatty acids come from three main sources, ALA, DHA and EPA. ALA stands for alpha-linolenic acid and is abundant in flax, walnuts, soybean and canola oils. DHA stands for docosahexaenoic-acid and EPA stands for eicosapentaenoic-acid, both found in fatty fish such as salmon and mackerel. The human body converts some ALA into DHA and EPA.
EPA Benefits
Many bodily processes, such as cell membrane production and proper blood clotting, rely on fatty acids. Omega-3 fatty acids, including EPA, appear to show benefits in cardiovascular disorders, child growth and development, and autoimmune diseases, such as rheumatoid arthritis and lupus. EPA may also play a beneficial role in neurological conditions such as depression and attention deficit hyperactivity disorder, or ADHD.
EPA Vitamins
A physician may recommend low-dose supplements with EPA, especially for patients who do not like fish and seafood but have high triglyceride levels or a family history of heart disease. EPA fatty acids come within an omega-3 softgel that includes DHA, and vitamin E -- sometimes listed as mixed tocopherols on a supplement label -- may be included as a preservative. Excessive doses of EPA may cause negative side effects, such as gastric disturbances and prolonged bleeding. Plus, certain medications, such as blood thinners, corticosteroid treatments and diabetic medication, may interact with EPA supplements.
A Diet High in EPA
Most normal, healthy people can receive adequate EPA omega-3 fatty acids by eating fish and shellfish from clean waters two or three times a week. Salmon, tuna, mackerel, herring, lobster and shrimp are significant sources of EPA and DHA. To receive the health benefits of all fatty acids, include broccoli, Brussels sprouts, ground flaxseed, flaxseed oil, walnuts and green, leafy vegetables, such as kale and spinach, in your diet.
References
- University of Maryland Medical Center: Eicosapentaenoic Acid (EPA)
- Harvard School of Public Health; The Nutrition Source; Ask the Expert: Omega-3 Fatty Acids; Dr. Frank Sacks
- U.S. News and World Report; Health: Fish Oil Supplements, EPA, DHA and ALA: Does Your Omega-3 Source Matter?; Sarah Baldauf; April 2009
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