DHA vs EPA: Which one do you actually need?
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Discover the key differences between DHA and EPA and learn how to choose the right supplement for your health goals.
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Many people encounter omega 3 supplements labelled "DHA" or "EPA" and are unsure what these terms mean, or which is most appropriate for their needs.
Whether you should prioritise EPA, DHA, or a combination of the two depends on your objectives, such as cognitive support, visual health, cardiovascular support, or inflammation management.
This article explains the difference between EPA vs DHA and outlines what supplements to choose based on your health goals.
What are omega fatty acids?
The term nutritional oils include fish oil, flaxseed (linseed) oil, evening primrose oil, krill oil and kelp or algae oil. What all these ingredients have in common is their inclusion of omega fatty acids.
The main classes of healthy long-chain polyunsaturated fatty acids (PUFA) are omega-3, 6 and 9 which each have their own health advantages, different to the unhealthier saturated fats.
There are three main types of omega-3 fatty acids, ALA, EPA and DHA:
- alpha-linolenic acid (ALA) from plant oils including flaxseed (linseed) oils, walnuts, and chia seeds plus which can be converted in small amounts to EPA and DHA.
- eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in krill, algae, and fatty fish, like salmon, sardines, and mackerel.
What are EPA and DHA?
EPA and DHA are long-chain omega-3 polyunsaturated fatty acids that are found in fish, shellfish, and some algae.
EPA and DHA are important structural components of cell membranes or cell "wall". They affect the cell membrane's fluidity and permeability. This allows the membrane to control the inflow and outflow of cell components, enabling the cell to operate most efficiently.
EPA and DHA are also important for healthy cellular function as they influence cell signalling.
Although EPA and DHA are both important omega 3 fatty acids, they serve different physiological roles. An easy way to tell them apart is to view DHA primarily as a structural "builder," while EPA functions more as a metabolic "regulator."
The role of DHA in the body
DHA is an important omega-3 fatty acid for brain, eye, and heart health. It forms a major part of cell membranes, especially in the retina and brain, supporting cognitive function, vision, and reducing inflammation.
Some key roles of DHA include:
Brain health
Studies state DHA supports the brain structure and function. It is essential for brain development in infants. In fact, during pregnancy and a child's first few years, the brain undergoes rapid development, this is why health experts emphasize the importance of supplementation during pregnancy as is an essential nutrient for developing a baby's healthy brain and functional vision.
Cognition
The role of DHA doesn't end once your brain is fully formed. This important nutrient supports brain health and cognition in adults by influencing key pathways, receptors, enzymes, and cell membranes that are essential for the development, maintenance, and healthy ageing of the central nervous system. To achieve these benefits, DHA needs to be consumed consistently from early life through adulthood to build, maintain, and replenish brain stores.
Eye health
A key structural component of the retina, DHA is also crucial for visual development and function and has been shown to be especially useful for dry eyes.
Heart health
DHA also contributes to the general health of the heart and cardiovascular system alongside EPA.
Foetal and infant development
Consuming a variety of omega rich foods is also important for pregnant and breast-feeding women as omega-3 and 6 are also passed through in pregnancy and breast milk to nourish the growing baby. DHA has been shown to support healthy eye and brain growth and development in the foetus and newborn.
The role of EPA in the body
EPA plays an important regulatory role in the body. Unlike DHA, which primarily supports structure and development, EPA helps manage critical processes such as inflammation, heart function, and skin health.
Inflammation
EPA acts a “regulator,” especially when managing inflammation. Our body needs inflammatory markers to set off alarms as a crucial response to injury or stress; however, we don’t want these ringing all the time. EPA works to ensure the alarm only sounds when necessary and quiets down afterwards which is helpful when inflammation is persistent.
The anti-inflammatory action of EPA is due to its ability to product eicosanoids which are chemicals that combat inflammation. This may help those looking to support issues due to inflammation such as arthritis, joint aches and stiffness or skin conditions.
Heart and cardiovascular health
The Australian Heart Foundation states EPA has been associated with general cardiovascular and heart support including smooth circulation. By regulating these critical functions, EPA helps keep the entire system running cleanly and efficiently.
As a key player in heart health, EPA has also been shown to help manage levels of triglycerides (a type of fat in your blood).
Skin health
When dietary levels of omega-3 are low, skin can become dry, flaky and inflamed. By protecting cell membranes, EPA may help the skin stay hydrated and protect the barrier. The anti-inflammatory action of EPA can also benefit the skin.
Which type of Omega-3 is more important?
Asking whether DHA or EPA is more important depends entirely on your specific health objectives. There is no universal “best” omega-3; the optimal choice is highly individual, based on your goals and how you balance EPA and DHA to meet your needs.
The decision essentially comes down to structure versus regulation. If your focus is on building or maintaining physical structures in the body, DHA plays a critical role. This is especially important during periods of rapid growth, such as pregnancy and childhood, or when supporting the integrity of the brain and nerve cells.
On the other hand, if your goal is to reduce inflammation, or maintain heart health, EPA might be a priority. Some people also consider the EPA-to-DHA ratio when tailoring their supplement routine.
To make it simple, think about your current needs and use the information below for guidance:
- During pregnancy: Prioritize DHA, as it is important for brain and nervous system development.
- For brain & cognitive health: Focus on DHA as it helps maintain the brain's structure and signalling.
- For joint aches & inflammation: Prioritize EPA to manage the body's inflammatory response.
- For eye health: Choose a formula rich in DHA, as this is essential for eye health.
- For skin support: Look for high-EPA formulas as this is strongly linked to skin health.
- For general heart & health benefits: Choose a balanced blend of EPA and DHA as both play a role in cardiovascular health.
How much DHA and EPA should you take daily?
The Heart Foundation recommends aiming for 250 to 500 milligrams of marine-sourced omega-3s, EPA and DHA per day. This is equivalent to consuming 2 to 3 serves of fish, including oily fish, per week. This is a great starting point for an adult looking to maintain good health and cover their nutritional bases.
However, if you have specific goals or are actively working to manage concerns like joint stiffness, or heart health, you may need a different dose. As with any supplement, it's a good idea to consult your doctor to find the dose that's right for your personal health goals.
What are the best food sources of EPA and DHA?
While supplements are a convenient option, getting your nutrients from food is important. To easily remember which fish, provide the most EPA and DHA, use the acronym SMASH:
- Salmon
- Mackerel
- Anchovies
- Sardines
- Herring
Including these fish regularly in your diet is an easy and effective way to boost your intake of EPA and DHA.
How to read an Omega 3 supplement label
Many people get confused when they read the label on omega 3 supplements. Often, the number advertised on the front of the pack represents the total amount of oil in the capsule, not the actual amount of the active, beneficial omega-3s your body needs.
The key information is found on the label at the back of the bottle. Here, you can see the actual content of the omega-3s that matter. Look for the specific line items for EPA and DHA. These are the only two numbers that determine the supplement’s true potency.
For example, a bottle advertising “1,200 mg Fish Oil” might list 360 mg of EPA and 240 mg of DHA. To calculate your actual dose, simply add these together: 360 mg (EPA) + 240 mg (DHA) = 600 mg of combined omega-3s. This is the number you should compare to your daily target. The remaining 600 mg consists of other fats in the oil, which do not provide the benefits you are seeking.
Next steps
Ultimately, both DHA and EPA are essential omega-3 fatty acids, but the one you prioritise should align with your personal health goals. By understanding their unique roles and checking supplement labels carefully, you can make informed choices that best support your body.
Whether through diet, supplementation, or a combination of both, ensuring an adequate intake of EPA and DHA is a simple yet powerful step toward long-term health and well-being.
Disclaimer: This article provides general information only and is not intended to diagnose, treat, cure, or prevent any disease. The information presented is not a substitute for professional medical advice. If you have concerns about your health, please consult your GP or healthcare provider for personalised assessment and recommendations.
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