EPA and DHA: What They Do and How to Get Enough

EPA and DHA are the two main long-chain omega-3 fatty acids your body wants. They help heart health, brain function, and inflammation control. You don’t need a science degree to use them well — just a few simple facts and choices will get you most of the benefit.

EPA vs DHA — how they differ

EPA (eicosapentaenoic acid) tends to act on inflammation and blood fats. DHA (docosahexaenoic acid) is concentrated in the brain and eyes and supports neural development and vision. If you’re lowering triglycerides or managing inflammation, EPA-heavy supplements can be helpful. If you’re pregnant or focused on brain and eye development, DHA is especially important.

Both work together. Many products combine them in varying ratios — look at the label to know what you’re actually getting, not just the total fish oil amount.

Food sources, doses, and who should consider supplements

Easy food sources: oily fish like salmon, mackerel, sardines, herring, and trout. A typical 3.5 oz (100 g) portion of fatty fish gives 500–1,500 mg of EPA+DHA depending on the species. If you eat fatty fish twice a week, you’ll likely meet general recommendations.

Common dosing advice: for general health aim for 250–500 mg combined EPA+DHA daily. For high triglycerides, doctors often recommend 2–4 grams of EPA+DHA per day under supervision. During pregnancy many guidelines suggest about 200–300 mg DHA daily to support fetal brain development — check with your provider.

Vegans and vegetarians can use algae-based DHA supplements; some algae oils also contain EPA. Algae is the direct source of marine omega-3s and avoids fish-derived contaminants.

People who may benefit from supplements: those who rarely eat fatty fish, have high triglycerides, are pregnant or breastfeeding (DHA), or have inflammatory conditions where EPA can help. Always tell your doctor if you take blood thinners — high doses of omega-3 can increase bleeding risk.

Quality matters. Pick products that list EPA and DHA amounts per serving, not just total oil. Look for third-party testing (IFOS, USP, NSF) to reduce risk of heavy metals or oxidation. Store oils in a cool, dark place and check expiration dates — fish oil goes rancid.

Quick tips: start with the dose that matches your goal (maintenance vs. triglyceride lowering), choose certified brands, and use algae oil if you avoid fish. If you experience fishy aftertaste, try enteric-coated capsules or take them with meals.

If you’re unsure about dose or interactions, ask your clinician. Small changes — one serving of fatty fish a week or a daily algae capsule — can make a real difference for heart and brain health without extra fuss.