Eicosapentaenoic acid (EPA) is no ordinary fatty acid - it's a crucial nutrient for your health. In this article, we delve deeper into the science, discover its multiple benefits, explore where you can find it, and how to make sure you're getting enough of it.
The power of eicosapentaenoic acid (EPA)
EPA is a polyunsaturated omega-3 fatty acid. Simply put, it is one of the healthy fats and it has a whole range of positive effects on your health. One of the most notable is its ability to reduce inflammation in the body. Inflammation is 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 of these diseases.
In addition, EPA plays an important role in maintaining heart health. It helps regulate blood pressure, lower blood triglyceride levels and improve blood clotting. All of these factors help to reduce the risk of cardiovascular disease and keep your heart strong and healthy. In our guide to blood lipid levels we give you a more in-depth look at 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 plant sources of EPA too. Algal oil supplements are a great option for vegetarians and vegans to ensure they're getting enough of this important fatty acid.
EPA vs DHA: What's the difference
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two important omega-3 fatty acidsthat play a crucial role in your health. Structurally, they are very similar, but 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 an important role in the neurological development of infants.
EPA and ALA: What's the difference?
Alpha-linolenic acid (ALA) is also an omega-3 fatty acid, but here too we find some differences to eicosapentaenoic acid. EPA, as already mentioned, is mainly found in fatty fish such as salmon, mackerel and sardines, while ALA is found in plant foods such as flaxseed, walnuts and chia seeds. The body can use eicosapentaenoic acid directly, while ALA must first be converted to EPA and then to docosahexaenoic acid (DHA), in order to gain its full health benefits.
The consequences of EPA deficiency
A deficiency of eicosapentaenoic acid can have serious consequences for your health. An insufficient intake of EPA is associated with an increased risk of inflammatory diseases, heart disease and even mood disorders. If you regularly avoid fatty fish, you may not be getting enough EPA to optimally support your health.
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Inflammation plays a crucial role in ageing. For this reason, the so-called inflammatory aging, the inflammaging was also included as one of thehallmarks of aging . In detail, the connections are quite complex, but you can imagine that the many small inflammations contribute to the typical diseases of old age. For this reason, research is being carried out into how inflammaging can be curbed. Promising candidates are the secondary plant substances sulforaphane, Quercetin und Resveratrol .
MoleQlar's Inflammaging Bundle combines the antioxidant and anti-inflammatory power of high-purity sulforaphane, quercetin and resveratrol.
How much eicosapentaenoic acid do you need?
The German Nutrition Society (DGE) recommends eating oily fish twice a week to ensure an adequate intake of omega-3 fatty acids, including EPA. Intake of at least 250-500 mg of EPA and DHA per day is recommended to support heart and brain health.
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The renowned doctor and longevity expert Peter Attia also relies on EPA. He takes a fairlyhigh dose of 2g EPA and 1.5g DHA daily . Peter Attia is best known for his book "Outlive" and his podcast.
EPA content in various foods
To give you an overview of the EPA content in various foods, here are some examples. However, as already mentioned in our article on DHA you should pay attention to the exposure to heavy metals if you eat too much fish. The American doctor Dr. Hyman suffered mercury poisoning as a result.
| Lebensmittel | EPA content (per 100g) |
| Salmon | 1000-2000 mg |
| Makrele | 500-1500 mg |
| Sardinen | 300-1000 mg |
| Herring | 500-1000 mg |
| Thunfisch | 300-1000 mg |
| Heilbutt | 200-500 mg |
| Forelle | 200-500 mg |
| Trout oil preparations | 300-500 mg |
| Kabeljau | 200-500 mg |
| Schwertfisch | 200-500 mg |
Nutritional supplements with eicosapentaenoic acid
If you don't regularly eat oily fish or can't rely on plant sources, supplements are a convenient way to ensure you're getting enough EPA. Fish oil supplements are rich in EPA and DHA and can be a simple solution to increase your daily intake . Another advantage is that the supplements are free from heavy metals. These accumulate in the fish meat (more precisely in the proteins) and not in the oil.
High-quality omega-3 capsules from Peruvian wild-caught fish - free from pesticides and heavy metals.
The importance of eicosapentaenoic acid in the blood
Your blood EPA level can indicate your risk of cardiovascular disease and inflammation. Low blood EPA levels are associated with an increased risk of chronic disease. Regularly measuring the EPA content in your blood allows you to monitor your omega-3 supply and take measures to improve it if necessary.
The omega-3 index as a benchmark
The omega-3 index is measured by a blood test in which the content of omega-3 fatty acids in the red blood cells is determined. 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 accurate quantification of omega-3 fatty acids in the blood and calculation of the omega-3 index as the ratio of EPA and DHA to total fatty acids in red blood cells. Measuring the omega-3 index is a standardized and reliable method to assess the omega-3 supply and the risk of cardiovascular disease.
Is there too much of a good thing?
In general, EPA is safe and well tolerated, even at 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. Cardiac arrhythmia has also been observed at extremely high doses. You can find out more about this in our Omega-3 article.
Fazit
EPA is a vital omega-3 fatty acid that offers a wide range of health benefits. By regularly eating oily fish or taking supplements, you can ensure you're getting enough EPA to support your health and boost your wellbeing.
