What Exactly Are Omega 3 EPA And DHA?

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are long-chain omega 3 fatty acids primarily found in fatty fish, algae and some fortified foods. They are essential, meaning your body cannot make enough on its own and must get them from diet or supplements. ¹

Although often grouped together as “omega 3s,” EPA and DHA serve different roles in the body. EPA is largely responsible for supporting healthy inflammation levels and cardiovascular function, while DHA is a major structural component of the brain, retina and nervous system. ² Together, they form the backbone of many critical physiological processes.

Heart health and cardiovascular support

One of the most widely studied benefits of EPA and DHA is their impact on heart health. Research indicates that these fatty acids help maintain healthy blood lipid levels, reduce triglycerides, support normal blood pressure and contribute to overall cardiovascular wellbeing. ³

EPA, in particular, has anti-inflammatory properties that can help protect blood vessels and reduce the risk of arterial damage. Meanwhile, DHA contributes to heart rhythm stability. Studies have shown that regular intake of omega 3s from fish or high-quality supplements is associated with lower rates of cardiovascular events over time. ⁴

Brain function and cognitive health

DHA makes up a significant portion of the brain’s fatty acids, particularly in the cerebral cortex, which governs memory, attention and problem-solving. Adequate DHA intake supports cognitive function throughout life, from early development in infants to memory maintenance in older adults. ⁵

EPA complements DHA by helping regulate mood and supporting healthy neurotransmitter function. Some studies suggest that combining EPA and DHA may improve symptoms of mild mood disorders and reduce cognitive decline risk. ⁶

Joint comfort and inflammation

EPA is especially effective at supporting joint health. Its anti-inflammatory properties can help reduce discomfort associated with joint stiffness or overuse, making it valuable for people who experience mild aches, arthritis, or post-exercise inflammation. ⁷

Over time, maintaining sufficient levels of EPA and DHA can support long-term joint mobility and comfort, complementing other healthy lifestyle habits like regular movement and strength training.

Eye health and visual function

DHA is a major structural component of the retina. Ensuring adequate DHA intake is important for maintaining optimal vision and eye function. Studies suggest that DHA contributes to healthy retinal development in infants and may protect against age-related eye conditions in adults. ⁸

Pregnancy, development and growth

During pregnancy and breastfeeding, DHA is particularly critical. It supports fetal brain and eye development and contributes to long-term neurocognitive outcomes. Expectant mothers are encouraged to include DHA in their diets, either through fatty fish or algae-based supplements, to support both their own health and their baby’s development. ⁹

EPA also plays a supportive role during pregnancy by maintaining healthy inflammation levels and cardiovascular function. Ensuring a balanced intake of both EPA and DHA can provide comprehensive benefits for maternal and infant health.

How much EPA and DHA do you need?

Most health authorities recommend a daily intake of at least 250mg combined EPA and DHA for healthy adults, with higher doses potentially advised for cardiovascular support or during pregnancy. Achieving these levels through diet alone can be difficult unless you regularly eat fatty fish like salmon, mackerel, or sardines.

For those who don’t consume sufficient fish, a high-quality fish oil supplement is a convenient and reliable alternative. Supplements make it easy to track how much EPA and DHA you’re actually getting, rather than estimating based on meals alone.

Choosing the right supplement

When looking for an omega 3 supplement, it’s important to check the label for the specific amounts of EPA and DHA rather than total omega 3s.

Sustainability is another consideration. Many supplements now use responsibly sourced fish oil, like Zipvit’s certified Friends of the Sea ® omega 3, reducing environmental impact while delivering the same health benefits.

EPA and DHA are more than just nutrients, they are fundamental building blocks for heart, brain, eye, and joint health. Regular intake can help protect your body against age-related decline, support cognitive function and promote overall wellness. Whether you rely on diet, supplements, or a combination of both, making sure you get enough EPA and DHA is an investment in your long-term health.