Eicosapentaenoic acid (EPA) is not an ordinary fatty acid – it is a crucial nutrient for your health. In this article, we dive deeper into the science, discover its numerous benefits, explore where you can find it, and how you can ensure you get enough of it.
The power of Eicosapentaenoic acid (EPA)
EPA is a polyunsaturated omega-3 fatty acid. In simple terms, it belongs to the healthy fats and it has a whole range of positive effects on your health. One of the most remarkable is its ability, to reduce inflammation in the body. Inflammations are involved in the development of many chronic diseases, from heart disease to arthritis to cancer. EPA can inhibit these inflammatory processes and help reduce your risk for these diseases.
Furthermore, EPA plays an important role in the maintenance of heart health. It helps regulate blood pressure, lower triglyceride levels in the blood, and improve blood clotting. All these factors contribute to reducing the risk of cardiovascular diseases and keeping your heart strong and healthy. In our guide on blood lipid levels we provide you with a deeper insight into the health effects of the individual markers.
Where can I find Eicosapentaenoic acid?
The best source of EPA is fatty fish such as salmon, mackerel, sardines, and herring. If you're not a fan of fish, don't worry – there are also plant-based sources of EPA. Algal oil supplements are a great option for vegetarians and vegans to ensure they get enough of this important fatty acid.
EPA vs. DHA: What is the difference?
Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) are two important omega-3 fatty acids that play a crucial role in your health.Structurally, they are very similar, but they differ in their biological function and health effects. EPA is known for its anti-inflammatory properties and its role in supporting heart health. DHA, on the other hand, is particularly important for brain and eye health and plays a crucial role in the neurological development of infants.
EPA and ALA: What is the difference here?
Alpha-linolenic acid (ALA) is also an omega-3 fatty acid, but here too we find some differences compared to eicosapentaenoic acid. As mentioned, EPA is mainly found in fatty fish such as salmon, mackerel, and sardines, while ALA is found in plant foods such as flaxseeds, walnuts, and chia seeds.The body can use eicosapentaenoic acid directly, while ALA must first be converted into EPA and then into docosahexaenoic acid (DHA) to gain its full health benefits.
The consequences of an EPA deficiency
A deficiency in eicosapentaenoic acid can have serious consequences for your health. An inadequate intake of EPA is associated with an increased risk of inflammatory diseases, heart diseases, and even mood disorders. If you regularly avoid fatty fish, you may not be getting enough EPA to optimally support your health.
Did you know?
Inflammation plays a crucial role in aging.For this reason, the so-called inflammatory aging, which inflammaging has also been included as one of the hallmarks of aging . In detail, the connections are quite complex, but you can imagine that the many small inflammations contribute to the typical age-related diseases. For this reason, research is being conducted on how to curb inflammaging. Promising candidates are the secondary plant substances sulforaphane , quercetin and resveratrol .
The Inflammaging Bundle from MoleQlar combines the antioxidant and anti-inflammatory power of high-purity sulforaphane, quercetin, and resveratrol.
How much eicosapentaenoic acid do you need?
The German Society for Nutrition (DGE) recommends eating fatty fish twice a week to ensure an adequate intake of omega-3 fatty acids, including EPA. An intake of at least 250-500 mg EPA and DHA per day is recommended to support heart and brain health.
Did you know?
The renowned doctor and longevity expert Peter Attia also relies on EPA.He takes a rather high dose of 2g EPA and 1.5g DHA daily. Peter Attia has become famous mainly through his book "Outlive" and his podcast. EPA content in various foods To provide an overview of the EPA content in various foods, we show you some examples here. As already mentioned in our article on DHA, you should be careful about the contamination with heavy metals when consuming fish excessively. The American doctor Dr. Hyman suffered from mercury poisoning as a result.
Food EPA content (per 100g) Salmon 1000-2000 mg Mackerel 500-1500 mg Sardines 300-1000 mg Herring 500-1000 mg Tuna 300-1000 mg Halibut 200-500 mg Trout 200-500 mg Trout oil preparations 300-500 mg Cod 200-500 mg Swordfish 200-500 mg
Dietary supplements with eicosapentaenoic acid
If you do not regularly eat fatty fish or cannot rely on plant sources, supplements are a convenient way to ensure that you get enough EPA. Fish oil supplements are rich in EPA and DHA and can be an easy solution to increase your daily intake. Another advantage is that the supplements are free from heavy metals. These accumulate in the fish flesh (more precisely in the proteins) and not in the oil.
High-quality Omega-3 capsules from wild-caught Peruvian fish - free from pesticides and heavy metals.
The importance of eicosapentaenoic acid in the blood
Your EPA level in the blood can provide indications of your risk for cardiovascular diseases and inflammation. A low EPA content in the blood is associated with an increased risk of chronic diseases.The regular measurement of EPA levels in the blood allows you to monitor your omega-3 supply and take action to improve it if necessary.
The Omega-3 Index as a benchmark
The Omega-3 Index is measured through a blood test that determines the content of omega-3 fatty acids in red blood cells. The concentrations of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are analyzed. The analysis is typically performed using gas chromatography or high-performance liquid chromatography in combination with mass spectrometry. These techniques allow for accurate quantification of omega-3 fatty acids in the blood and the calculation of the Omega-3 Index as the ratio of EPA and DHA to the total fatty acids in red blood cells.The measurement of the Omega-3 index is a standardized and reliable method to assess Omega-3 supply and the risk of cardiovascular diseases.
Is there too much of a good thing?
In general, EPA is safe and well-tolerated, even in higher doses. However, it is important to adhere to the recommended dosages, as excessive consumption can lead to gastrointestinal discomfort or an increased tendency to bleed. Extremely high dosages have also been associated with heart rhythm disturbances. You can learn more about this in our Omega-3 article.
Conclusion
EPA is an essential Omega-3 fatty acid that offers a variety of health benefits.By regularly consuming fatty fish or taking supplements, you can ensure that you get enough EPA to support your health and enhance your well-being.
