What is EPA (eicosapentaenoic acid)?
EPA (eicosapentaenoic acid) is a long-chain omega-3 fatty acid with 20 carbon atoms and five double bonds. It is found in fatty sea fish, fish oil and certain microalgae oils, and the body makes it from alpha-linolenic acid only in limited amounts.
Where does EPA come from and what does it do?
Like DHA, EPA is a marine omega-3 fatty acid. It is particularly abundant in fatty sea fish such as herring, mackerel and salmon and in fish oil. Some microalgae, for example of the genus Nannochloropsis, also make EPA and are used for vegan oils.
EPA is a component of cell membranes and a precursor of certain signalling molecules (eicosanoids). The body can form EPA from alpha-linolenic acid, but only in small amounts.
Authorised claim and intake
In the EU the following claim is authorised: EPA and DHA contribute to the normal function of the heart. The beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA. EFSA also derived 250 mg EPA plus DHA per day as the adequate intake for adults.
In 2012 EFSA also concluded that supplemental intakes of up to about 5 g EPA and DHA combined per day raise no safety concerns for adults, and up to about 1.8 g per day for EPA alone. It did not set a formal upper limit.
EPA versus DHA
- EPA is shorter (20 carbons) and best known as a precursor of eicosanoids.
- DHA is longer (22 carbons) and especially concentrated in brain and retina.
- Fish oils contain both, in varying ratios. Check the amounts of EPA and DHA separately on the label, not just the total “omega-3”.
General information, not medical advice. If you take anticoagulants or have surgery planned, discuss high-dose omega-3 supplements with your doctor.