Omega-3: Why EPA and DHA Matter
Omega-3 supplements are everywhere, but most labels are confusing. This guide explains the difference between EPA, DHA and ALA, who might benefit, and what to actually look for on a bottle.
What is it?
is a family of essential fatty acids. The two with the most research behind them are and , found mainly in oily fish and algae. A third, , comes from plants like flax and walnuts — the body converts only a small percentage of ALA into EPA and DHA.
What does the research suggest?
EPA and DHA are linked in research to heart health markers and pathways involved in . UK and European health bodies generally recommend regular oily fish intake. Supplementation can be useful when fish intake is low, but the size of any benefit depends on your starting diet and the dose.
What does this mean in real life?
If you already eat oily fish (such as salmon, mackerel or sardines) one or two times per week, you may not need a supplement. If you rarely eat oily fish, or you are plant-based, a fish oil or algae oil supplement can be a sensible way to top up.
Who might benefit?
- People who rarely eat oily fish.
- Plant-based eaters (algae oil is a vegan-friendly source of EPA and DHA).
- Anyone wanting to support overall dietary balance of fats.
Who should be cautious?
People on blood-thinning medication, those with bleeding disorders, or anyone pregnant should speak to a healthcare professional before using high-dose fish oil. Very high doses without guidance are not a good idea.
Body Wealth practical takeaway
Read the label for combined EPA + DHA per serving — not the total fish oil figure. Many cheap products list "1000 mg fish oil" but contain only 200–300 mg of actual EPA and DHA combined.
- Look for clear EPA and DHA amounts per capsule.
- Third-party testing (e.g. IFOS) is a good quality signal.
- Store in a cool, dark place to limit oxidation.
References & further reading
- NHS — Fish and shellfish nutrition — NHS
- EFSA scientific opinion on EPA, DHA and DPA dietary reference values — EFSA
- AHA — Fish and omega-3 fatty acids — American Heart Association