Choosing the best omega-3 supplements: what is the best ratio of DHA to EPA?

What is the best ratio of DHA to EPA? The Functional Neurological Center reports that, ‘If you want to support brain health…’

Almost 18% of adult Americans (18.8 million) reported taking a fish oil supplement in the past 30 days according to a previous National Health Interview Survey. Fish oil is an omega-3 fatty acid, with these types of supplements found to help reduce triglyceride levels, relieve rheumatoid arthritis symptoms, and may even aid in easing depression, but what is the best ratio of DHA to EPA?

Just as choosing a calcium supplement that also contains vitamin D can help improve the mineral’s absorption, there are some considerations to make when choosing an omega-3 supplement. Namely, does it need to contain EPA, DHA, and/or DPA, and in what ratios?

EPA

EPA is short for eicosapentaenoic acid. One of many omega-3 fatty acids, EPA is an n-3 polyunsaturated long-chain fatty acid found naturally in cold-water fish such as salmon, tuna, and herring.

A 2020 review published in the journal Arteriosclerosis, Thrombosis, and Vascular Biology shares that supplements containing EPA lower triglyceride concentrations in the blood and, if taken in higher doses, exhibit atheroprotective properties. It also points out one study involving an EPA-only supplement which found that this omega-3 lowered the risk of a cardiovascular event by 25% in individuals with pre-existing risk factors, such as those diagnosed with cardiovascular disease or diabetes.

Another review noted that patients with mild Alzheimer’s disease or dementia had improved verbal fluency and attention after taking EPA supplements.

DHA

DHA is docosahexaenoic acid and this omega-3 fatty acid has been linked to its own health benefits. In a 2019 study involving 86 healthy adults, participants receiving DHA-only had greater reductions in both systolic and diastolic blood pressure than those taking EPA. DHA also didn’t increase heart rate as much as EPA, which researchers stressed is important for patients with chronic high blood pressure or sympathetic overactivation.

An article published in Prostaglandins, Leukotrienes and Essential Fatty Acids adds that studies have found that DHA helps improve episodic memory and cognitive scores in patients with dementia.

DPA

One of the other fatty acids found in omega-3 supplements is DPA or docosapentaenoic acid. This is a long-chain omega-3 that typically appears in smaller doses than EPA or DHA but has been associated with positive effects.

An article in Lipid Technology explains that DPA has been demonstrated to improve lipid metabolism, resolve chronic inflammation, and enhance neural health. Interestingly, the amount of DPA in human milk is similar to its DHA content, so infants who are breastfed get a good dose of this omega-3. A 2019 study adds that DPA intake also tends to be higher in older adults and seniors.

Choosing the best omega-3: what is the best ratio of DHA to EPA?

When recommending an omega-3 supplement to patients, their health history and risks can help determine whether it should contain EPA, DHA, or DPA. For example, since DHA doesn’t increase heart rate as much as EPA, individuals with high blood pressure may find increased benefits and reduced risks with an omega-3 containing this fatty acid.

Other research suggests that there is more consistent research supporting EPA for mood disorders while DHA has been connected with improvements in neurodegenerative conditions such as Alzheimer’s disease. At the same time, the shared effects of all three include reduced inflammation and protection against normal brain aging.

It’s also beneficial to understand that one double-blind cross-over study found that excess DPA can be metabolized into DHA and even converted back to EPA. So, when considering what is the best ratio of DHA to EPA, realize that the human body may transform this fatty acid into others as needed. Plus, less is known about DPA’s affects and it is also not included in the Omega-3 Index, a test that measures the amount of EPA and DHA in the blood.

Intake recommendations

The current intake recommendation for omega-3s, in general, is provided by the Office of Dietary Supplements and changes depending on age and sex. The adequate intake for adult males is 1.6 grams while adult females need slightly less at 1.1 grams. Pregnant or lactating women should get 1.4 grams or 1.3 grams respectively.

If trying to achieve higher levels of the individual omega-3s, reading the supplement’s label can provide the breakdown. Some foods are also naturally higher in each fatty acid. For instance, salmon contains more than twice as much DHA as EPA while oysters are slightly higher in EPA.

What is the best ratio of DHA to EPA? The Functional Neurological Center reports that, “If you want to support brain health, your essential fatty acid supplement should have at least a ratio of 4:1 of DHA to EPA” and that “Most essential fatty acid supplements have a 1:1 ratio of DHA to EPA.” At the same time, realize that a supplement that focuses on EPA is more geared toward reducing inflammation in the body, and each body processes omega-3 oils differently depending on the health of their diet and lifestyle.