DHA stands for docosahexaenoic acid and EPA stands for
eicosapentaenoic acid. Both are omega-3 fatty acids found in cold-water fish such as salmon, sardines, herring, mackerel, black cod, and bluefish. A vegetarian source of omega 3 is alpha-linolenic acid (ALA), which the body may convert to EPA and DHA. Dietary sources include walnuts and flax seed. However, some people have trouble converting ALAs to beneficial forms of omega 3,
particularly if insulin resistance (pre-diabetes) is an issue. Eating a diet high in omega-6 fats, those found in chips, fried foods, processed foods, and restaurant foods, may also hinder this conversion. Most fish oil supplements have a one to one ratio of DHA to EPA. If your goal is to dampen or prevent inflammation—aches, pain, swelling—then standard fish oils or a fish oil with more EPA may be desirable. However, if you want to improve brain function,
then consider a fish oil with a higher concentration of DHA. A higher DHA ratio can support issues such as depression, mood swings, bipolar symptoms, or poor memory. Although some fish oils offer a 4 to 1 ratio of EPA to DHA, some products go as high as 10 to 1 or even 24 to 1. Ask my office for a good source of DHA-rich oil. DHA is an important
building block in the brain. It improves how fluid and flexible neurons are and enhances communication between neurons. When neurons are healthier and communicate better with each other, overall brain function improves. DHA has been shown to reduce brain degeneration, improve short and long term memory, reduce brain inflammation (which can cause brain fog), and improve quality of life. Dosage recommendations seem to increase with each new study,
perhaps because Americans continue to eat so poorly and are becoming less healthy. One study recommends 3,500 mg for a person eating 2,000 calories per day. So if you eat 3,000 calories then you should take at least 5,250 mg of omega-3 oils daily. This is important to realize because the average EFA capsule is only 1,000 mg, meaning many people should take at least 5 to 6 capsules of fish
oil a day, versus the standard two to three. If you are on a blood-thinning medication talk to your doctor first as fish oil helps thin the blood. To maximize the effect of your fish oil supplement, limit your intake of omega 6 fatty acids. Although we need omega 6 fatty acids, the average American eats
far too much in relation to omega 3 oils. Foods high in omega 6 include fried foods, partially hydrogenated fats, and processed vegetable oils. Healthier fats can be found in cold water fish, olive oil, avocados, and raw nuts and seeds.  Mon: 7:30am-5:30pm Tue: 8:30am-5:30pm Wed: 7:30am-5:30pm Thu: 8:30am-5:30pm Fri: 7:30am-5:30pm Sat: 7:30am-10:30am Sun: closed Schedule Appointment
The Power of FishWhat are omega-3 fatty acids? Omega-3 fatty acids are a type of fat the body cannot make on its own. They are an essential fat, which means they are needed to survive. We get the omega-3 fatty acids we need from the foods we eat. What are the best sources of omega-3 fatty acids? Fish are the best food source of omega-3 fatty acids. Some plants also contain omega-3 fatty acids. What do EPA, DHA and ALA mean? There are two kinds of omega-3 fatty acids in fish — eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The form of omega-3 in plants is called alpha-linolenic (ALA). How do omega-3 Fatty Acids help improve my health? Research shows that omega-3 fatty acids can improve your cardiovascular health. Most of this research involves EPA + DHA, but ALA can also help improve your health. Benefits of including omega-3 fatty acids in your diet include:
Omega-3 fatty acids may also:
Amount of Omega-3 Fatty Acids in Selected Fish and Seafood
*Contains high level of Mercury. Limit amount you eat. How much Omega-3 do I need?The American Heart Association recommends that patients who do not have a history of heart disease eat at least 2 servings of fish each week (a total of 6-8 ounces). This should include a variety of fish. Cold-water wild varieties of fish like mackerel, tuna, salmon, sardines and herring contain high amounts of omega-3 fatty acids. See the list above to help choose fish with high levels of omega-3 fatty acids. If you have heart disease, your healthcare professional may recommend that you have one gram of EPA +DHA every day. If you have trouble getting this amount through food alone, talk to your doctor about taking a fish oil supplement. If you have high triglyceride levels, you may need to eat more foods that are good sources of omega-3 fatty acids, even if you take medication to lower your triglyceride levels. Your healthcare provider may also want you to take a fish oil supplement. In general, 2-4 grams of EPA + DHA every day is recommended for patients with high triglyceride levels. This amount has been shown to lower triglyceride levels 25 to 35 percent. Can you have too many omega-3 fatty acids?Talk to your healthcare provider if you have 3 grams or more of omega-3 fatty acids in your diet each day. High levels of these essential fatty acids can cause bleeding. Should I be concerned about mercury in fish?Mercury occurs naturally in the environment and as a result of industrial pollution. It falls from the air and can collect in streams and oceans, where it is converted into methylmercury. Too much methylmercury can be harmful. This is especially true for unborn and young children. Some fish have higher levels of mercury than others. These include shark, swordfish, tilefish, and King mackerel. Everyone should limit the amounts of these fish in their diet. Women who are pregnant or nursing and young children should not eat these types of fish. Women who are pregnant or nursing can safely eat 12 ounces of other types of fish each week. These include shellfish, canned fish and smaller fish. Albacore Tuna has more mercury than canned light tuna. Limit the amount of albacore tuna you eat to 6 ounces per week. What if I’m allergic to fish or don’t want to eat fish?Fish is the best food source of omega-3 fatty acids, but several plants contain ALA. This is not as rich of a source of omega-3 fatty acids, but some studies show that ALA can reduce the risk of cardiovascular disease. Good sources of ALA are ground or milled flaxseeds, flaxseed oil, chia seeds, walnuts, soy foods and canola oil. Another source of ALA is algae or algae oil, which is broken down to DHA. Many foods that are fortified with omega-3 use algae oil. These are excellent options for vegetarians that do not eat fish. There are currently no serving size recommendations for ALA-rich foods. But, adding these foods to your diet regularly may help your heart health. What is the best ratio of EPA to DHA in fish oil?Stephen Kopecky recommends a 3:2 ratio of either EPA to DHA or vice-versa. According to the research reviewed here, DHA outperforms EPA in reducing total triglyceride counts and increasing HDL (good) cholesterol. Alternatively, EPA has a more beneficial effect on lowering overall LDL (bad) cholesterol.
What does EPA and DHA do for the body?Studies have shown that EPA and DHA are important for proper fetal development, including neuronal, retinal, and immune function. EPA and DHA may affect many aspects of cardiovascular function including inflammation, peripheral artery disease, major coronary events, and anticoagulation.
What is the difference between EPA and DHA in fish oil?These types of omega-3s each serve unique functions. So what is the difference between DHA and EPA? In a nutshell, DHA is more of the “neck-up” omega-3 (although it also supports a healthy heart), whereas EPA is more of the “neck-down” omega-3 (although it also supports a healthy mood).
Do you need more DHA or EPA?A new study that measured omega-3s in people's blood found that high levels of EPA were associated with a lower risk of cardiovascular events, whereas DHA appeared to counter the beneficial effects of EPA. The findings suggest that combining EPA and DHA in a supplement may void any potential benefits for heart health.
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What is epa dha in fish oil
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