Wellness From Within Blog

What Are Omega 3 Fatty Acids?

Omega-3 fatty acids are vital nutrients that play a key role in keeping your body healthy—especially your brain, heart, and immune system. The two main omega-3s you’ve probably heard of are Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). While they’re often found together in fish and supplements, each has unique benefits that are important to understand. 

The Different Types Of Omega Fatty Acids: Omega 3-6-9

In many Western diets, including those of Americans, omega-6 fatty acids are consumed in abundance—mainly through processed foods, vegetable oils, and snack foods—often at levels far exceeding the recommended balance with omega-3s. While omega-6 fatty acids, such as linoleic acid, are essential for health and play roles in cell function and growth, an excessive intake can promote inflammation, especially when not balanced with omega-3s. In contrast, omega-3 fatty acids—like EPA and DHA—are known for their anti-inflammatory properties and support for heart, brain, and immune health. Omega-9 fatty acids, found in foods like olive oil and avocados, are monounsaturated fats that are beneficial but are not considered essential because the body can produce them. The key point is that most Americans already consume more than enough omega-6s, and the focus should be on increasing omega-3 intake—particularly EPA and DHA—to achieve a healthier balance and optimize health.

What Are EPA and DHA Exactly?   

 In simple terms, EPA and DHA are like the building blocks and messengers of your cells—crucial for keeping your body functioning properly. Since your body can’t make enough of these fats naturally, consuming them through diet or supplements is vital to maintain good health.

EPA (eicosapentaenoic acid) is a 20-carbon fatty acid primarily known for its ability to reduce inflammation and support immune health. Once ingested, EPA is incorporated into cell membranes and can be converted into eicosanoids—powerful hormone-like chemicals that help regulate inflammation, blood clotting, and immune responses. EPA is especially effective at reducing systemic inflammation, which is linked to many chronic diseases. Additionally, in the liver, some EPA can be enzymatically converted into DHA, supporting the body's overall omega-3 needs.

DHA (docosahexaenoic acid), on the other hand, is a 22-carbon fatty acid that makes up a significant portion of brain and retinal tissue—about 60% of the brain’s polyunsaturated fatty acids and approximately 97% of the omega-3s in the brain. DHA is essential for brain development, learning, and vision, particularly in babies and young children. It supports the growth and development of neural tissues, enhances cognitive function, and maintains healthy vision. DHA also plays a role in cell signaling, neuroplasticity, and helps lower systemic inflammation. Interestingly, DHA can help reduce uric acid levels, which are associated with gout and cardiovascular issues.

What’s the Difference Between EPA and DHA? How Do These Omega-3s Support Your Health?

The Role of EPA (Eicosapentaenoic Acid)

EPA is primarily known for its potent anti-inflammatory properties. It plays a crucial role in regulating immune responses and reducing chronic inflammation, which is linked to many health conditions. 

Supporting Mood and Mental Health: Numerous studies have shown that higher EPA levels are associated with fewer symptoms of depression and anxiety. Supplementation with 1,000 to 2,200 mg of EPA daily has been shown to significantly improve mood, especially when EPA constitutes at least 50% of the total omega-3 intake. This anti-inflammatory effect appears to modulate neurotransmitter pathways and neuroinflammation, contributing to improved mental health. 

Protecting Brain Cells: EPA helps maintain the health of the brain's gray matter, which is vital for memory, cognitive function, and emotional regulation. Elevated EPA levels have been linked to a lower risk of developing neurodegenerative diseases such as dementia and Alzheimer’s disease. 

Fighting Skin Cancer: Emerging research suggests EPA may help protect skin cells from UV-induced damage, potentially lowering the risk of melanoma. Its role involves reducing inflammation and supporting skin cell repair processes. 

Supporting the Immune System and Inflammation: EPA contributes to balancing inflammatory responses, helping the immune system respond effectively to pathogens without overreacting. It aids in resolving inflammation and supports immune regulation.

The Role of DHA (Docosahexaenoic Acid)

DHA is the predominant omega-3 fatty acid in neural and retinal tissues, critical for early development and ongoing brain health. 

Supporting Birth and Early Development: During pregnancy, DHA is vital for fetal brain and eye development. Adequate DHA intake (400–600 mg daily during pregnancy) has been linked to reduced risks of preterm birth, improved neural development, and enhanced visual acuity in infants. 

Enhancing Childhood Learning: DHA contributes to higher IQ scores, better attention span, and fewer behavioral issues in young children, supporting cognitive and emotional development during critical growth periods. 

Protecting Your Brain as You Age: DHA helps preserve memory, reasoning, and overall brain function into older age. It has been shown to reduce the risk of age-related cognitive decline and neurodegenerative disorders. 

Eye Health and Disease Prevention: DHA is a major component of the retina, and sufficient intake can reduce the risk of age-related macular degeneration, supporting vision throughout life. 

Lowering Blood Pressure and Supporting Heart Health: DHA has demonstrated benefits in reducing systolic and diastolic blood pressure, contributing to cardiovascular health. It also helps lower triglyceride levels, improve arterial elasticity, and reduce the risk of heart disease.

Supporting Inflammation: DHA exerts potent anti-inflammatory effects that can help mitigate chronic systemic inflammation, a common feature of conditions such as gout, metabolic syndrome, and cardiovascular disease. DHA incorporates into cell membranes and serves as a precursor for resolvins and protectins, promoting the resolution of inflammation. It also inhibits production of pro-inflammatory cytokines such as IL-6, TNF-α, and IL-1β, and modulates key inflammatory signaling pathways like NF-κB, reducing systemic inflammatory responses. 

What About Systemic Inflammation: What’s the Big Deal? How Do Omega 3s Help?

EPA and DHA both play a role in reducing systemic inflammation. Inflammation is the body’s natural response to injury or infection. But when inflammation becomes chronic—what scientists call “systemic inflammation”—it can quietly damage tissues and organs over time. This low-grade, persistent inflammation is linked to many serious health problems, including heart disease, arthritis, diabetes, and even certain cancers. Omega-3s, especially EPA and DHA, are powerful anti-inflammatory agents. EPA helps produce eicosanoids that reduce inflammation, while DHA helps turn off inflammatory signals through other hormones called resolvins. Together, they help keep systemic inflammation in check, promoting overall health and reducing the risk of chronic disease. To reduce systemic inflammation, it has been suggested that EPA and DHA in a 2:1 ratio targeting a DHA content of 1000 mg plus is optimal.

Do You Need Both?

Yes. EPA and DHA work best when they’re together. Many experts recommend taking supplements that contain both, this can help you stay healthier longer and lower your risk for chronic diseases linked to systemic inflammation.

How Much Do You Need?

Determining the optimal amount of EPA and DHA depends on your age, health status, and specific health goals. For general health, a daily intake of at least 500 mg of combined EPA and DHA is commonly recommended. Since our bodies don’t naturally produce sufficient amounts of EPA and DHA, it’s important to get these essential fats through diet or supplements. Even though research recommends a minimum daily intake for general health of around 500 mg, many people benefit from doses up to 3,000 mg and in some cases 4000 mg of combined EPA and DHA daily to support their overall health, reduce inflammation, and lower the risk of chronic diseases. Monitoring your systemic inflammation through lab testing (high sensitivity CRP) and paying attention to how your body is feeling on supplementation can help you decide if the dose you are taking is right for you. Pay attention to mood and muscle and joint pain, these can be some easier symptoms to monitor and can help guide you in adjusting your intake to best support your health and well-being.

For General Health  

Approximately 500 mg of combined EPA and DHA daily supports cardiovascular health and overall well-being.

For Reducing Systemic Inflammation and Uric Acid

According to Dr. David Perlmutter in his book “Drop Acid,” taking at least 1,000 mg of DHA daily can help decrease systemic inflammation and lower uric acid levels, which are associated with gout, systemic inflammation and metabolic issues. It has been suggested that EPA and DHA in a 2:1 ratio targeting a DHA content of 1000 mg plus is optimal.

Higher Needs or Specific Conditions

Individuals with elevated triglycerides, chronic inflammation, or other health risks may benefit from doses ranging from 1,000 mg up to 4,000 mg daily. Depending on the specific issue. 

Simple Tips to Boost Your Omegas

Diet:

Eating fatty fish such as salmon, mackerel, sardines, and herring twice a week can provide approximately 500–1,000 mg of EPA and DHA per serving. For example, a 3-ounce serving of salmon contains about 1,000 mg of combined EPA and DHA.

Supplements:

Supplements are an important way to ensure your body gets enough omega-3 fatty acids, specifically EPA and DHA. Many people don't consume enough of these essential nutrients through diet alone. Different types of supplements are available, including vegan options made from algae or plant oils, and those derived from fish oil or krill oil.  It is important to read labels and understand the amounts of EPA and DHA you are getting in order to see benefits for your specific conditions and needs.

Monitoring Your Omega-3 Levels

Since our bodies don’t naturally produce adequate amounts of EPA and DHA, it’s important to get these essential fats through diet or supplements. Research shows that many people need around 1,000 to 3,000 mg of combined EPA and DHA daily to support overall health, reduce inflammation, and lower the risk of chronic diseases. Regular testing can help you determine whether your levels are adequate and guide you in adjusting your intake to best support your health and well-being.

Some Specific Links To Recommended Supplements

There are many great Omega supplements on the market so just read your labels and know what you are getting. Here are a few recommendations below from me and some discounts as well.

By signing up for my dispensary through Fullscript you will get a discount on products you purchase through the platform. Here is my dispensary link if you need it. 

Fullscript: https://us.fullscript.com/welcome/skelly1681069554

I can also offer a referral discount code for Microingredients products on their website. Click this link Microingredients or here is the full code if you need it below.

Referral code: https://app.bubblehouse.com/refer/28bb1a3e2e040002/

Good Lower Dose Omegas for General Health 

Ultra Pure Vegan Omega SPM+ by Vital Nutrients on Fullscript

Vegan Omega 3 Algae Oil Supplement by Microingredients.

Extra Strength Omega 3 Fish Oil Supplement by Microingredients.

Good Higher Dose Omegas For More Targeted Systemic Support

Biomega-1000 by Biotics Research on Fullscript. 

Triple Strength Omega 3 Fish Oil by Microingredients.

Maximum Strength DHA 1000 mg by Microingredients.

References

American Heart Association. (2019). Omega-3 fatty acids and cardiovascular health. https://www.heart.org

GrassrootsHealth. (2024). DHA vs EPA – is there a difference in what to take and why? https://grassrootshealth.org

Minokawa, Y., Sawada, Y., Nakamura, M. (2021). The influences of omega-3 polyunsaturated fatty acids on the development of skin cancers. *Diagnostics*, 11(19). https://doi.org/xxxx

Perlmutter, D. (2022). *Drop Acid: The Surprising New Science of Uric Acid—and What It Means for Your Health*. Little, Brown Spark.

Rees, A., Sirois, S., Wearden, A. (2019). Prenatal maternal docosahexaenoic acid intake and infant information processing at 4.5mo and 9mo: A longitudinal study. *PLOS ONE*. https://doi.org/xxxx

Tufts Now. (2020). New study finds fish oil omega-3s EPA and DHA work differently on chronic inflammation. https://now.tufts.edu

Office of Dietary Supplements, NIH. (n.d.). Omega-3 fatty acids. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/