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By Anne-Marie Chalmers, MD
It’s easy to get lost in the alphabet soup of the omega-3 fatty acid world. Acronyms like EPA and DHA represent just two members of the large omega-3 family – and even that’s enough to give consumers and health practitioners alike a headache.
But what do these acronyms boil down to anyway? Let’s straighten out some key facts about these important fatty acids.
How Many Types of Omega-3s Are There?
Think of omega-3 fatty acids as a molecular “slinky.” These molecules contain multiple double bonds that allow them to be flexible and adaptable.
The term “omega-3” encompasses a broad range of fatty acids. These tend to fall into two main categories: monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs). However, it’s usually the PUFA portion of the omega-3 family that gets the most attention.
Within the PUFA group, scientists have to date identified 33 different members. In addition, there are some 10 different MUFAs and 20 unnamed very long-chain fatty acids that fall outside the main categories.
In other words, there are a bunch of them!
If you see the words “other omega-3s” on a supplement label, remember that any omega-3 (besides EPA and DHA) will typically get lumped under that heading.
EPA and DHA: The Most Popular Omega-3 Fatty Acids
Over the last 50 years, the omega-3 family has had two superstars: EPA and DHA.
EPA stands for eicosapentaenoic acid (try to say that in one breath), and DHA is the acronym for docosahexaenoic acid (another tongue twister). Naturally found in fish and breast milk, EPA and DHA are considered the most potent omega-3s. That’s why the majority of the omega-3 research to date has fixated on these two fatty acids.
EPA and DHA first sparked the interest of Danish researchers, Bang and Dyerberg, in the early 1970s. At that time, it was believed that fat was the culprit behind the skyrocketing levels of cardiovascular disease in the Western world. Bang and Dyerberg analyzed the fat-rich diet of Inuits in Greenland, where heart disease was almost nonexistent. Since the Inuits’ diet largely consisted of fish and seal – two rich sources of EPA and DHA – Bang and Dyerberg speculated that higher intakes of EPA and DHA might reduce the risk of coronary heart disease.
The rest is history. Since Bang and Dyerberg published their first papers, EPA and DHA have become some of the most researched nutrients in history. Over the decades, thousands of studies have examined how these fatty acids affect not just the heart, but virtually every other aspect of health as well.
How Do EPA and DHA Work?
EPA and DHA are often referred to as “very long-chain fatty acids.” That’s a fancy way of saying that EPA and DHA have a chemical structure that’s more flexible than other types of omega-3s. This allows them to quickly change their shape and connect with other important molecules.
EPA and DHA have a profound influence at the cellular level. They keep the cell membrane nice and supple, which helps promote healthy nutrient exchange. They also influence cell signaling and gene expression. In addition, EPA and DHA are the precursors for other powerful inflammation-fighting molecules.
Because of their many roles, EPA and DHA are vital for the healthy growth, development, and maintenance of every cell and tissue in our body.
The Difference Between EPA and DHA
EPA and DHA are often viewed as a pair, but over the last decade, more has been discovered about their individual differences.
DHA, for instance, seems to be especially important for healthy eye development. Comprising some 50-70% of the fatty acids in certain segments of the retina, DHA is essential for optimal sight. DHA also makes up a large percentage of the fatty acids in the brain, and is important for healthy neurotransmission and neuroplasticity.
That’s not to say that EPA isn’t important in these areas, too. For instance, a number of studies on mental health issues (including depression and psychiatric disorders) have indicated that EPA may be more beneficial than DHA for managing symptoms.
We’re still in the early stages of understanding exactly how these powerhouses work, and studies continue to provide surprising new insights. For instance, a 2020 Tufts University study discovered DHA had a more powerful anti-inflammatory effect compared to EPA, but EPA was better at improving the balance between pro and anti-inflammatory proteins. As science evolves, we will continue to learn more about the vital impact these omega-3s have on human health.
This article was abbreviated from a longer version published on omega3innovations.com. For the full text and references, visit:
https://omega3innovations.com/blog/epa-dha-ala-how-to-decipher-the-omega-3-alphabet-soup/
About Anne-Marie Chalmers, MD
Born and raised in the United States, Dr. Chalmers graduated from Brown University and completed her medical training at the University of Oslo in Norway. Dr. Chalmers practiced medicine in Norway for many years. Today, she serves as president of Omega3 Innovations.
Omega3 Innovations
941.485.4400
