What is dha+EPA

DHA and EPA are two important Omega-3 polyunsaturated fatty acids. DHA stands for docosahexaenoic acid, while EPA stands for eicosapentaenoic acid. They are mainly found in foods such as deep-sea fish and algae, and have important health benefits for the human cardiovascular system, brain, vision, and more. DHA is an important component of the brain and retina, accounting for approximately 20% of the dry weight of the cerebral cortex and 50% of the phospholipids in the retina. DHA is beneficial for the development of the brain and vision in infants and young children, and has a certain effect on improving cognitive function in adults and preventing dementia in the elderly. DHA can also regulate blood lipids, reduce blood viscosity, and reduce the risk of atherosclerosis. Foods rich in DHA include salmon, tuna, sardine and other deep-sea fish, as well as algae and egg yolks.

2. EPA

EPA has significant anti-inflammatory and lipid-lowering effects, can reduce triglyceride levels, decrease platelet aggregation, and prevent thrombosis. EPA is helpful in improving cardiovascular health and alleviating chronic inflammatory diseases such as arthritis. EPA mainly comes from deep-sea fish such as mackerel and herring, as well as some seaweed. The human body can convert a small amount of ALA into EPA, but the conversion rate is low and needs to be supplemented directly through diet.

3. Synergistic effect

DHA and EPA often coexist in fish oil, and they have a synergistic effect in regulating blood lipids. EPA focuses on reducing triglycerides and anti-inflammatory effects, while DHA focuses on brain and vision health. Moderate supplementation of the combination of the two has comprehensive benefits in preventing cardiovascular disease, improving cognitive function, and alleviating inflammation. However, excessive intake may increase the risk of bleeding, and daily intake needs to be controlled.

4. Applicable population

Pregnant women and infants need sufficient DHA to support neurological development; Supplementing DHA+EPA for middle-aged and elderly people can help prevent cognitive decline and cardiovascular disease; Patients with hyperlipidemia and arthritis can improve their symptoms by supplementing with EPA. Vegetarians can supplement with algae oil, and those who are allergic to fish should choose their sources carefully.

5. Supplementary Suggestions

The Chinese Dietary Guidelines for Residents recommend consuming 280-525 grams of fish per week to obtain sufficient amounts of DHA and EPA. When choosing fish oil supplements, attention should be paid to purity, degree of oxidation, and heavy metal content. Special populations such as pregnant women and those taking anticoagulant drugs should supplement under the guidance of a doctor to avoid interaction with certain drugs. Combining nuts, flaxseeds, and other foods rich in ALA in daily diet can help with the conversion of EPA in the body. Maintaining a balanced diet is the best way to obtain DHA and EPA. It is recommended to consume deep-sea fish at least 2-3 times a week and choose low-temperature cooking methods such as steaming and grilling to reduce nutrient loss. For those who need additional supplements, it is recommended to choose fish oil or algal oil products from legitimate channels and pay attention to the ingredient list and content labeling. Combined with vegetables and fruits rich in antioxidants, it helps to improve the bioavailability of Omega-3 fatty acids. Long term users of fish oil supplements should regularly monitor their blood lipids and coagulation function.