Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are omega-3 fatty acids derived from fish and fish oils. Studies show that DHA and EPA in the form of fish or fish oil supplements reduce triglyceride levels, slow the buildup of atherosclerotic plaques (hardening of the arteries), and lower blood pressure. DHA and EPA also decrease the risk of death, heart attack, abnormal heart rhythms, and stroke in people with heart disease.

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It’s recommended that adults consume 0.3 to 0.5 gram of DHA and EPA each daily. However, the average American adult takes in only about 0.1 to 0.2 gram of DHA and EPA each per day. One way to increase your intake is to eat fatty fish at least twice a week. Examples of recommended fatty fish are anchovies, bluefish, carp, catfish, halibut, herring, lake trout, mackerel, pompano, salmon, striped sea bass, tuna (albacore), and whitefish. However, because fish may contain methylmercury, the amount of fish young children and pregnant or breastfeeding women consume should be discussed with a physician.

Another good way to increase your consumption of DHA and EPA is to take fish oil supplements. However, they should be used with caution. Dosages of DHA and EPA that are too high can be harmful, leading to an increased risk of bleeding. And supplements contain different ingredients and different amounts of ingredients, even within the same brand. You should discuss how much you should take with a qualified health care professional before using fish oil supplements. Fish oil capsules should not be given to children except under the direction of a physician.

ADDITIONAL FACTS

  1. DHA is thought to have greater benefits than EPA.
  2. DHA and EPA have been found to be important for healthy pregnancies for both the mother and the fetus. Additionally, it is thought that infants whose mothers consume DHA in foods or supplements during pregnancy have better problem-solving skills and better-developed visual systems.
  3. Alpha-linolenic acid (ALA) may provide benefits similar to those of DHA and EPA, although studies are less convincing. ALA is derived from some nuts and vegetable oils.