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What Are EPA and DHA?
You may be familiar with the fish oil craze. It’s so healthy for you. You absolutely have to take fish oil supplements because they have such amazing health benefits.
That’s how the thinking goes anyway.
Why are so many people, doctors, and institutions so wound up about fish oil?
It actually does have some pretty awesome health benefits. And they come to you courtesy of two omega-3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
Try saying both of those backwards three times fast!
How Do EPA and DHA Benefit Your Health?
Like we said, both are omega-3 fatty acids. They’re polyunsaturated, which means they’re good for your health.
You don’t just find them in fish. You can also find EPA and DHA in algae, flaxseed, nuts, and oils.
EPA and DHA both support:
- Heart health
- Blood vessel functioning
- Kidney health
- Optimum blood pressure
They also lower the fat present in your blood and reduce the intensity of joint pain.
DHA also improves your cognitive functioning later in life. Some research has also found healthy DHA levels keep you from slipping into depression. And evidence suggests EPA helps with this too.
DHA can also help in the pre-and-post natal health of a new mother and her child.
And they may offer some unique benefits when you consume them together (which you can’t get if you eat them separately):
- Slowing the progression of age-related memory loss
- Improving focus and attention
- Promoting a positive mood a generally good sense of well-being
- Helping metabolize dietary fat and cholesterol
Truthfully, EPA and DHA have so many claimed benefits that we could write dozens of blog posts on them.
But for now, just understand both improve your health so much, and with next-to-no risk, that it makes sense to have them in your diet.
How Much EPA and DHA Do You Actually Need?
Here’s the short of it: no one really knows the precise amount you should have.
With that said, research has revealed some simple guidelines for getting the EPA and DHA you need:
- About 7.0 ounces of cooked fatty fish (salmon, tuna, herring, sardines, anchovies, mackerel, oysters, halibut) weekly
- OR a daily supplement of 250-350 mg
- OR even up to 500 mg daily
- OR 700 – 1000 mg for pregnant or breastfeeding women
Do EPA and DHA Have Any Known Risks?
They have some side effects, but most aren’t serious. You may belch or experience heartburn, nausea, diarrhea, or constipation.
If you exceed more than 3000 mg per day, you can increase your risk of bleeding. So, if you take medications designed to influence your blood, talk with your doctor prior to consuming EPA or DHA.
Otherwise, they have practically no associated risks based on current research.
As long as you’re over 18, EPA and DHA make good sense to make a part of your diet.
