eicosapentaenoic acid (EPA) is no ordinary fatty acid - it's a crucial nutrient for your health. In this article, we'll dig deeper into the science, discover its many benefits, explore where you can find it, and how to make sure you're getting enough.
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. 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 of these diseases.
In addition, EPA plays an important role in Maintaining heart health. It helps regulate blood pressure, lower triglyceride levels in the blood and improve blood clotting. All of these factors help reduce the risk of cardiovascular disease and keep your heart strong and healthy. In our guide on the topic blood lipid levels we will give you 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 plant-based sources of EPA too. algae oil preparations are a great option for vegetarians and vegans to ensure they get 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 is the difference?
The alpha-linolenic acid (ALA) is an omega-3 fatty acid, but here too we find some differences from 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 flax seeds, 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 achieve its full health benefits.
The consequences of an EPA deficiency
A deficiency in eicosapentaenoic acid can have serious consequences for your health. Inadequate intake of EPA is linked to 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 support your health optimally.
Did you know?
Inflammation plays a crucial role in aging. For this reason, the so-called inflammatory aging, which Inflammaging also 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 diseases of old age. For this reason, research is being carried out into how to curb inflammaging. Promising candidates are the secondary plant substances sulforaphane, quercetin and resveratrol.
MoleQlar’s Inflammaging Bundle combines the antioxidant and anti-inflammatory power of highly purified sulforaphane, quercetin and resveratrol.
How much eicosapentaenoic acid do you need?
The German Nutrition Society (DGE) recommends eating fatty fish twice a week to ensure adequate intake of omega-3 fatty acids, including EPA. The 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 physician and longevity expert Peter Attia also relies on EPA. He takes a fairly high dose of 2g EPA and 1.5g DHA daily Peter Attia became famous primarily through his book “Outlive” and his podcast.
EPA content in various foods
To give you an overview of the EPA content in different foods, we show you some examples here. As already mentioned in our article on DHA However, if you eat too much fish, you should pay attention to the contamination by heavy metals be careful. The American doctor Dr. Hyman suffered from mercury poisoning.
| Groceries | 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 don't eat fatty fish regularly or can't rely on plant sources, supplements are a convenient way to make sure you get enough EPA. Fish oil supplements are rich in EPA and DHA and can be an easy solution to increase your daily intakeAnother advantage is that the supplements are free of heavy metals. These accumulate in the fish meat (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 information about your risk for cardiovascular disease and inflammation. Low blood EPA levels are associated with an increased risk of chronic diseases. Regularly measuring blood EPA levels allows you to monitor your omega-3 supply and, if necessary, take steps to improve it.
The Omega-3 Index as a benchmark
The Omega-3 index is measured by a blood test in which the 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 enable accurate quantification of omega-3 fatty acids in the blood and calculation of the Omega-3 index as a ratio of EPA and DHA to the total fatty acids in the 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 in higher doses. However, it is important to stick to the recommended dosages, as excessive consumption can lead to gastrointestinal discomfort or an increased tendency to bleed. Cardiac arrhythmias have also been observed with extremely high dosages. You can find out 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 eating fatty fish or taking supplements, you can ensure you get enough EPA to support your health and improve your well-being.
