What is the difference between EPA and DHA

EPA and DHA are two different Omega-3 fatty acids, mainly distinguished by their chemical structure and physiological functions. EPA helps with anti-inflammatory and cardiovascular health, while DHA is more important for brain development and vision protection. Both mainly exist in foods such as deep-sea fish and algae, which the human body cannot synthesize on its own and need to be supplemented through diet.

1. Chemical structural differences

EPA stands for eicosapentaenoic acid, which contains 20 carbon atoms and 5 double bonds; DHA, also known as docosahexaenoic acid, contains 22 carbon atoms and 6 double bonds. The difference in carbon chain length and double bond quantity leads to different metabolic pathways and targets of action in the human body. The molecular structure of DHA is longer and less saturated, making it easier to embed into cell membranes, especially nerve cell membranes.

2. Physiological function focuses on

EPA plays an anti-inflammatory role mainly by transforming into prostaglandins and other active substances, can regulate blood lipids, inhibit platelet aggregation, and has a significant effect on preventing atherosclerosis. DHA is the main structural component of gray matter and retina in the brain, accounting for over 90% of the total Omega-3 in the brain. It is crucial for the neurological development of infants and young children and the maintenance of cognitive function in adults.

3. Absorption and metabolic characteristics

EPA is preferentially oxidized and converted into other active substances in the liver, with a short half-life. DHA is stored more in its prototype form in tissues, especially in the nervous system and retina, where it can last for several months. Partial EPA can be converted into DHA in the body, but the conversion rate is limited, and direct supplementation of DHA is more efficient.

4. Differences in Applicable Population

High risk cardiovascular disease populations should focus on EPA supplementation, as its effect on reducing triglycerides is more significant than DHA. Pregnant and lactating women, as well as infants and young children, should ensure sufficient intake of DHA to meet the needs of fetal brain development. Elderly people can supplement both at the same time, taking into account their cardiovascular and mental health.

5. Distribution of food sources

Small fish such as sardine and herring have high EPA content, while large fish such as tuna and salmon have more DHA. Algae have prominent DHA content and relatively low EPA, and some microalgae oils are ideal sources of DHA for vegans. The ratio of EPA to DHA in krill oil is close to 1:1, and it exists in the form of phospholipids with high absorption rate.

It is recommended to consume fish rich in Omega-3 2-3 times a week for daily diet. Choosing different varieties can balance the intake of EPA and DHA. Special populations such as pregnant women or cardiovascular patients can choose supplements under the guidance of a doctor, but it is important to avoid taking them together with anticoagulant drugs. Using low-temperature methods such as steaming during cooking can maximize the retention of active ingredients in fish meat, and pairing with nut foods rich in vitamin E can help delay fatty acid oxidation.