Eicosapentaenoic acid is one of the main omega-3 fatty acids. Fat, also known as fatty acids, is needed in the diet to help absorb nutrients, aid in nerve transmission and maintain cell membrane integrity. However, excess amounts of fat lead to weight gain and many other problems in the body, especially heart-related issues such as cardiovascular disease. Since the 1980s, research has confirmed a link between omega-3's and lowered cholesterol. Since high cholesterol leads to cardiovascular disease, which is still a main killer in the United States, higher levels of omega-3's in the diet could possibly help to slow this epidemic.
What is Eicosapentaenoic Acid?
Omega-3 fatty acids are essential polyunsaturated fatty acids. An essential polyunsaturated fatty acid is one that the body does not make and is therefore needed in the diet or through supplementation. There are three different types of omega-3 fatty acids; each falls into one of two categories based on chain length. The three different types include α linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA). EPA and DHA are long-chain fatty acids and are more readily used by the body. EPA is the most prevalent long-chain fatty acid found in food sources.
Benefits of EPA
EPA and other omega-3's help to lower the risk of heart disease and may help lower triglycerides, increase high-density lipoprotein (HDL) cholesterol, act as an anticoagulant in the blood and help lower blood pressure. Large doses of omega-3's reduce platelet formation and are a common way to help fight main coronary symptoms.
Effects on Cholesterol
Research has shown that people who eat high amounts of EPA have lower total cholesterol and decreased triglycerides levels, which is the amount of fat in the blood. They also have higher amounts of HDL (high-density lipoprotein) cholesterol, which is considered the "good" cholesterol.
Sources of EPA
EPA is more readily found in the diet in the form of fish, plant and nut oils. Cold-water fish are a good source, including halibut, herring, salmon and sardines. Anchovies, rainbow trout, Atlantic cod and albacore tuna are also good sources. EPA is also found in fish oil, flax-seed and flax-seed oil. Fish oil capsules contain EPA, but specific amounts vary by manufacturer. Flax-seed and its oil need to be kept refrigerated to protect the oil from spoiling.
Recommended Amounts
Specific supplementation amounts should be discussed with a doctor. However, the American Heart Association suggests eating 3.5 oz. of fish at least twice a week to provide the recommended amount of omega-3 fatty acids. Patients with coronary heart disease should consume 1 g of EPA and DHA a day.
Possible Side Effects
Consuming large amounts of omega-3's could have some adverse effects. A minor issue could be bleeding time due to the antithrombotic properties. A fishy aftertaste is a normal effect, especially if taking fish oil in a liquid form. Some gastrointestinal effects have been documented, but they are all due to large doses. One major concern associated with eating large amounts of fish is environmental contamination. Specific species of fish including shark, swordfish and mackerel could be contaminated with large amounts of methyl-mercury, poly-chlorinated biphenyls and dioxins. There are conflicts on how much of these types of fish are safe to eat, and the U.S. Food and Drug Administration and the Environmental Protection Agency issued an advisory for pregnant women, those who could become pregnant, breastfeeding mothers and young children to limit their intake. Possible alternatives would be fish and shellfish lower in mercury.
