Eicosapentaenoic acid (EPA) is no ordinary fatty acid - it's a crucial nutrient for your health. In this article, we'll delve deeper into the science, discover its many 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 their 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 reduce your risk of cardiovascular disease and keep your heart strong and healthy. In our guide on the topic Blood lipid values we give you a more in-depth 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 sources of EPA. Algae oil supplements 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 acids , which 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 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 from eicosapentaenoic acid. EPA, as previously mentioned, is found primarily 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 to EPA and then 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. Insufficient 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 optimally support your health.
Did you know?
Inflammation plays a crucial role in aging. For this reason, the so-called inflammatory aging, the Inflammaging was also called one of the Hallmarks of Aging recorded. The details 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 inflammation. Promising candidates are the secondary plant substances sulforaphane, Quercetin and Resveratrol.
The Inflammaging Bundle from MoleQlar combines the antioxidant and anti-inflammatory power of highly pure 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 sufficient intake of omega-3 fatty acids , including EPA. Consuming 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 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 various foods, we will show you some examples here. As in our article on DHA if you consume too much fish, you should be aware of the exposure to heavy metals be careful. The American doctor Dr. Hyman suffered 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 supplement with eicosapentaenoic acid
If you don't regularly eat fatty fish or can't rely on plant sources, supplements are a practical way to ensure you're getting 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 dietary supplements are free of heavy metals. These accumulate in the fish flesh (more precisely on the proteins) and not in the oil.
High-quality Omega-3 capsules from Peruvian wild catch - free from pesticides and heavy metals.
The importance of eicosapentaenoic acid in the blood
Your EPA levels in the blood can Indicate your risk of cardiovascular disease and inflammation. Low EPA levels in the blood are associated with an increased risk of chronic diseases. Regularly measuring EPA levels in the blood 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 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 carried out 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 the red blood cells. Measuring the Omega-3 Index is a standardized and reliable method to assess Omega-3 supply and the risk of cardiovascular disease.
Is there such a thing as 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 problems or an increased tendency to bleed. Cardiac arrhythmias have also been observed at extremely high doses. You can find out more about this in our Omega-3 article.
Conclusion
EPA is a vital omega-3 fatty acid that provides 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.
