Omega-3 Fatty Acids: Complete Guide to EPA, DHA, and ALA
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The Three Omega-3 Fatty Acids
ALA (alpha-linolenic acid): plant-derived, found in flaxseeds, chia seeds, walnuts. Essential โ body cannot make it. But only 5โ10% converts to EPA and < 0.5% to DHA. EPA (eicosapentaenoic acid): marine-sourced, primary anti-inflammatory. DHA (docosahexaenoic acid): marine-sourced, critical for brain structure (60% of brain fat is DHA), retina, sperm.
Why Omega-3:Omega-6 Ratio Matters
Modern Western diets have an omega-6 to omega-3 ratio of 15:1 to 20:1. Optimal is believed to be 4:1. Both use the same delta-6-desaturase enzyme โ so excess omega-6 blocks omega-3 conversion. The shift to vegetable oils and processed food since 1960 has driven this imbalance.
Health Benefits Backed by Evidence
Triglyceride reduction: EPA+DHA at 2โ4g/day reduces triglycerides by 20โ30% (well-established). Anti-inflammatory: reduces CRP, IL-6, TNF-alpha. Heart: reduces heart attack risk in specific populations (Reduce-IT trial: icosapentaenoic acid at 4g/day). Brain: DHA supplementation during pregnancy improves infant cognitive development. Depression: EPA (not DHA) has the most consistent antidepressant evidence.
Best Food Sources
Atlantic salmon (100g cooked): EPA 0.6g + DHA 1.8g. Mackerel: EPA 1.4g + DHA 2.0g. Sardines: EPA 0.9g + DHA 1.0g. Herring: EPA 1.0g + DHA 1.1g. Algal oil (vegan): EPA 0.1g + DHA 0.4g per serving.
How to Choose Fish Oil
Look for triglyceride form (better absorbed than ethyl ester). Combined EPA+DHA is what matters โ not total fish oil weight. 1g total fish oil may only contain 300โ500 mg EPA+DHA. Enteric coating reduces fishy burps. Third-party tested for mercury, PCBs, oxidation (look for IFOS certification).
For Vegans: Algal Oil
Algal oil is the direct source that fish consume โ fish don't make DHA, they accumulate it from algae. Algal oil provides the same EPA and DHA as fish oil without the marine supply chain concerns. More sustainable and suitable for vegans.
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