EPA and DHA: What You Need to Know About Omega-3 Fatty Acids

Omega-3 fatty acids are essential nutrients that play a vital role in supporting your health and well-being. Among the different types of omega-3s, EPA and DHA are the most important ones for human health. But what are EPA and DHA, and why do you need them? How can you get enough of them from your diet or supplements? And where can you find the best omega-3 supplements in Singapore? In this article, we will answer these questions and more.

TL;DR

• EPA and DHA are omega-3 fatty acids that are mainly found in fish and seafood. They have anti-inflammatory, anti-thrombotic, and anti-arrhythmic effects, and can help lower triglycerides, blood pressure, and inflammation.
• EPA and DHA can benefit your heart, brain, eyes, joints, skin, and immune system. They may also help prevent or treat various conditions, such as cardiovascular disease, depression, rheumatoid arthritis, dry eye syndrome, and cognitive decline.
• The recommended intake of EPA and DHA varies depending on your age, health status, and dietary habits. Generally, healthy adults should aim for at least 250–500 mg of combined EPA and DHA per day, while pregnant and breastfeeding women should get at least 200 mg of DHA per day.
• The best way to get EPA and DHA is to eat fatty fish, such as salmon, mackerel, and sardines, at least twice a week. However, if you do not eat enough fish, or if you have high triglycerides or other risk factors for heart disease, you may benefit from taking omega-3 supplements.
• When choosing an omega-3 supplement, look for one that contains a high amount of EPA and DHA, has a good purity and quality, and is certified by a third-party testing organization. You should also check the label for the source, form, and dosage of the omega-3s, and consult your doctor before taking any supplement.

What are EPA and DHA?

EPA and DHA are two types of long-chain omega-3 fatty acids that are mainly found in fish and seafood. EPA stands for eicosapentaenoic acid, and DHA stands for docosahexaenoic acid. They are both polyunsaturated fatty acids, which means they have multiple double bonds in their chemical structure. This makes them more flexible and fluid than saturated or monounsaturated fatty acids, which have no or one double bond, respectively.

EPA and DHA are essential fatty acids, which means they cannot be synthesized by the human body and must be obtained from the diet or supplements. They are also the most biologically active forms of omega-3s, as they can be directly used by the body without further conversion. Another type of omega-3 fatty acid is ALA, or alpha-linolenic acid, which is found in plant sources, such as flaxseeds, walnuts, and canola oil. However, ALA has to be converted into EPA and DHA before it can exert its effects, and this conversion is very inefficient in humans. Therefore, EPA and DHA are considered the most important omega-3s for human health.

What effects do EPA and DHA consumption have on my health?

EPA and DHA have various effects on the body, mainly due to their influence on cell membranes, gene expression, and hormone production. Some of the main effects of EPA and DHA are:

• Anti-inflammatory: EPA and DHA can reduce the production of pro-inflammatory molecules, such as cytokines and eicosanoids, and increase the production of anti-inflammatory molecules. This can help modulate the inflammatory response and prevent chronic inflammation, which is associated with many diseases.
• Anti-thrombotic: EPA and DHA can inhibit the aggregation of platelets, which are blood cells that form clots to stop bleeding. This can prevent the formation of excessive or abnormal clots that can block blood vessels and cause strokes or heart attacks.
• Anti-arrhythmic: EPA and DHA can stabilize the electrical activity of the heart cells, which control the heartbeat. This can prevent abnormal heart rhythms, such as atrial fibrillation, ventricular tachycardia, and ventricular fibrillation, that can impair the heart function and increase the risk of sudden cardiac death.
• Lipid-lowering: EPA and DHA can lower the levels of triglycerides, which are fats that circulate in the blood and can contribute to plaque formation in the arteries. High triglycerides are a risk factor for cardiovascular disease, especially in combination with low HDL (good) cholesterol or high LDL (bad) cholesterol. EPA and DHA can also increase HDL cholesterol and lower LDL cholesterol, but the effects are less consistent and depend on the dose and the baseline levels.
• Blood pressure-lowering: EPA and DHA can lower blood pressure by relaxing the blood vessels, improving the blood flow, and reducing the secretion of renin, a hormone that regulates blood pressure. High blood pressure is a major risk factor for cardiovascular disease, stroke, kidney disease, and dementia.
• Anti-inflammatory: EPA and DHA can reduce the production of pro-inflammatory molecules, such as cytokines and eicosanoids, and increase the production of anti-inflammatory molecules. This can help modulate the inflammatory response and prevent chronic inflammation, which is associated with many diseases.

In addition to these effects, EPA and DHA can also benefit specific organs and systems in the body, such as:

• Brain: EPA and DHA are important components of the brain cell membranes, especially DHA, which accounts for about 40% of the total fatty acids in the brain. EPA and DHA can support the structure, function, and communication of the brain cells, and protect them from oxidative stress and inflammation. EPA and DHA can also modulate the levels of neurotransmitters, such as serotonin and dopamine, which are involved in mood, cognition, and behavior. EPA and DHA may help prevent or treat various brain disorders, such as depression, anxiety, bipolar disorder, schizophrenia, ADHD, Alzheimer’s disease, and cognitive decline.
• Eyes: DHA is also a major component of the retina, which is the light-sensitive layer of the eye that converts light into nerve signals. DHA can help maintain the integrity and function of the retina, and prevent or delay the onset of age-related macular degeneration, which is the leading cause of vision loss in older adults. EPA and DHA can also reduce the risk of dry eye syndrome, which is a condition characterized by insufficient or poor quality tears that can cause irritation, inflammation, and blurred vision.
• Joints: EPA and DHA can help reduce joint pain, stiffness, and swelling in people with rheumatoid arthritis, which is an autoimmune disease that causes chronic inflammation and damage to the joints. EPA and DHA can also improve the effectiveness of anti-inflammatory drugs, such as nonsteroidal anti-inflammatory drugs (NSAIDs) and disease-modifying anti-rheumatic drugs (DMARDs), and reduce their side effects. EPA and DHA may also help prevent or slow down the progression of osteoarthritis, which is a degenerative disease that causes the breakdown of the cartilage and bone in the joints.
• Skin: EPA and DHA can help improve the health and appearance of the skin by enhancing its hydration, elasticity, and barrier function. EPA and DHA can also protect the skin from UV damage, oxidative stress, and inflammation, and reduce the signs of aging, such as wrinkles, sagging, and spots. EPA and DHA may also help treat various skin conditions, such as acne, eczema, psoriasis, and dermatitis.
• Immune system: EPA and DHA can modulate the immune system by influencing the activity and balance of various immune cells, such as T cells, B cells, macrophages, and natural killer cells. EPA and DHA can help enhance the immune response to infections, vaccines, and tumors, and prevent or reduce the severity of allergic and autoimmune reactions.

Potential Risks and Considerations

EPA and DHA are generally safe and well-tolerated, but they may have some potential risks and considerations, such as:

• Bleeding: EPA and DHA can increase the bleeding time and reduce the clotting ability of the blood, which can increase the risk of bleeding, especially in people who have bleeding disorders, take blood-thinning medications, or undergo surgery. Therefore, people who fall into these categories should consult their doctor before taking EPA and DHA supplements, and monitor their blood coagulation parameters regularly.
• Cholesterol: EPA and DHA can lower triglycerides and increase HDL cholesterol, but they may also increase LDL cholesterol, especially in people who have high triglycerides or take high doses of EPA and DHA. Therefore, people who have high cholesterol or take cholesterol-lowering medications should check their lipid profile before and after taking EPA and DHA supplements, and adjust their dose accordingly.
• Allergy: Some people may be allergic to fish or seafood, and may experience allergic reactions, such as hives, itching, swelling, and anaphylaxis, after taking EPA and DHA supplements derived from these sources. Therefore, people who have fish or seafood allergies should avoid taking EPA and DHA supplements derived from these sources, and look for alternative sources, such as algae or yeast. Alternatively, they can try hypoallergenic fish oil supplements that have been purified and tested for allergens.

• Contamination: Fish and seafood may contain contaminants, such as mercury, lead, PCBs, and dioxins, that can accumulate in the body and cause adverse effects, such as neurological damage, hormonal disruption, and cancer. Therefore, people who take EPA and DHA supplements derived from these sources should choose products that have been certified by a third-party testing organization, such as NSF, USP, or IFOS, for their purity and quality. They should also follow the recommended dosage and limit their intake of other sources of contaminants, such as large predatory fish, such as shark, swordfish, and tuna.
• Interactions: EPA and DHA may interact with some medications, supplements, or herbs, and affect their efficacy or safety. For example, EPA and DHA may enhance the effects of blood-thinning medications, such as warfarin, aspirin, and clopidogrel, and increase the risk of bleeding. They may also reduce the effects of blood pressure-lowering medications, such as beta-blockers, calcium channel blockers, and ACE inhibitors, and increase the risk of hypertension. They may also interfere with the metabolism of some antidepressants, such as fluoxetine, sertraline, and paroxetine, and alter their levels in the blood. Therefore, people who take any medications, supplements, or herbs should consult their doctor before taking EPA and DHA supplements, and monitor their response and side effects regularly.

How much EPA and DHA do I need every day?

The optimal intake of EPA and DHA depends on several factors, such as your age, health status, dietary habits, and genetic variations. There is no universal recommendation for the daily intake of EPA and DHA, but different organizations and authorities have issued their own guidelines based on the available evidence. Some of the common recommendations are:

• The World Health Organization (WHO) recommends that healthy adults should consume at least 250 mg of combined EPA and DHA per day, and pregnant and breastfeeding women should consume at least 200 mg of DHA per day.
• The American Heart Association (AHA) recommends that healthy adults should eat at least two servings of fatty fish, such as salmon, mackerel, and sardines, per week, which provides about 250–500 mg of combined EPA and DHA per day. They also recommend that people with coronary heart disease should consume 1 g of combined EPA and DHA per day, preferably from fatty fish, and people with high triglycerides should consume 2–4 g of combined EPA and DHA per day, preferably from supplements.
• The European Food Safety Authority (EFSA) recommends that healthy adults should consume at least 250 mg of combined EPA and DHA per day, and pregnant and breastfeeding women should consume at least 250 mg of DHA per day. They also recommend that people with cardiovascular disease should consume 1 g of combined EPA and DHA per day, and people with high triglycerides should consume 2–4 g of combined EPA and DHA per day.
• The National Institutes of Health (NIH) does not have a specific recommendation for the daily intake of EPA and DHA, but they provide the adequate intake (AI) of omega-3 fatty acids for different age groups, which is based on the average intake of healthy populations. The AI for omega-3 fatty acids for adults is 1.6 g per day for men and 1.1 g per day for women, which includes ALA, EPA, and DHA. However, since ALA has a low conversion rate to EPA and DHA, the NIH suggests that adults should get at least 10% of their AI of omega-3 fatty acids from EPA and DHA, which is about 160 mg per day for men and 110 mg per day for women.

These recommendations are general and may not apply to everyone. The actual intake of EPA and DHA may vary depending on your individual needs and goals. For example, if you have a specific health condition, such as depression, rheumatoid arthritis, or cognitive decline, you may benefit from a higher intake of EPA and DHA than the average person. You may also need to adjust your intake of EPA and DHA according to your diet, lifestyle, and genetic factors. Therefore, it is advisable to consult your doctor or a qualified nutritionist to determine the optimal intake of EPA and DHA for you.

Where to buy Omega-3 supplements in Singapore?

Ultimate Sup, the most prestigious bodybuilding nutrition brand in Singapore, offers a wide range of high-quality omega-3 supplements, such as fish oil, krill oil, and cod liver oil, that can help you meet your daily needs of EPA and DHA. For instance: 

• Now Foods Omega 3 Fish Oil, 200-500 Softgels: This is a popular and affordable omega-3 supplement that provides 180 mg of EPA and 120 mg of DHA per softgel, from fish oil that is molecularly distilled and tested for purity and potency. This supplement can help support your heart health, brain function, and overall well-being, with a serving size of 2 softgels per day. This supplement is also free of gluten, soy, dairy, and GMOs, and is manufactured in a GMP-certified facility.

• California Gold Nutrition, Omega-3, 100-240 Fish Gelatin Softgels: This is a premium omega-3 supplement that provides 360 mg of EPA and 240 mg of DHA per softgel, from fish oil that is sourced from wild-caught anchovies, sardines, and mackerel, and is processed in Norway using advanced molecular distillation. This supplement can help support your heart health, brain function, and overall well-being, with a serving size of 1 softgel per day. This supplement is also free of gluten, soy, dairy, and GMOs, and is encapsulated in fish gelatin, making it suitable for pescatarians.

• Sports Research, Omega-3 Fish Oil, 1250 mg, 30-180 Softgels: This is a premium omega-3 supplement that provides 1250 mg of EPA and DHA per softgel, from fish oil that is sourced from wild-caught Alaska pollock, and is certified by MSC for sustainability. This supplement can help support your heart health, brain function, and overall well-being, with a serving size of 1 softgel per day. This supplement is also free of gluten, soy, dairy, and GMOs, and is verified by IFOS for purity and potency.

You can order online or visit our physical stores to get your omega-3 supplements today!

Conclusion

EPA and DHA, essential omega-3 fatty acids, have emerged as vital nutrients for maintaining optimal health. Their diverse benefits, ranging from supporting heart health and brain function to reducing inflammation, underscore their importance in overall well-being. While dietary sources like fatty fish provide a natural approach to meeting EPA and DHA needs, supplements can be a valuable tool for individuals with specific health requirements or those who rely on plant-based diets. Ultimate Sup, a leading provider of high-quality supplements, offers a range of omega-3 products formulated with premium ingredients to support your health and overall well-being. Embrace the power of EPA and DHA and embark on a journey towards a healthier, more fulfilling life, exploring vegan alternatives to fish oils and the choice between fish oil capsules and liquid supplements for your unique dietary and health preferences.