What Are the Differences Between EPA and DHA?

Omega-3 fatty acids are essential for human health, and two of the most important forms of omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both offer numerous benefits to the body, including improved heart health, better brain development, reduced inflammation, and stronger bones. EPA is beneficial for joint and bone health due to its anti-inflammatory properties while DHA is excellent for brain development as it helps the formation of synapses in the brain. As such, studies have shown that both EPA and DHA are important in maintaining optimal health.

This article will break down the benefits of supplementing EPA and DHA omega-3 fatty acids, as well as discuss the major differences between EPA and DHA. Ultimately, this article will answer which form of omega-3 fatty acid you need.

The Basics of EPA and DHA Omega-3 Fatty Acids

Countless studies have proven that fatty acids provide energy, help keep cells functioning, and help regulate hormones. EPA and DHA omega-3 fatty acids have become increasingly important in recent years because of the potential health benefits they can provide. 

Found mainly in fish oil, studies suggest that EPA omega-3 fatty acids help improve joint and bone health as well as heart health. Studies found that EPA also reduces inflammation while improving cognitive function. As an added benefit, EPA may also be beneficial for those with high blood pressure or high cholesterol levels. 

DHA omega-3 fatty acids, meanwhile, are found mainly in fish, algae, and selected plants. Some studies reveal that DHA helps promote infant brain development, reduces inflammation, and improves cognitive function. DHA is also beneficial in mitigating the risk of certain diseases such as cardiovascular disease and stroke. It is also believed to have anti-aging properties, protecting skin from sun damage while aiding cell regeneration. 

The Major Differences Between EPA and DHA

Widely considered the most potent anti-inflammatory agent among omega-3 fatty acids, EPA helps reduce inflammation in joints and bones, and as such, it is beneficial for joint and bone health. Meanwhile, DHA is an integral component of cell membranes that help form vital parts of the nervous system, such as synapses in the brain. As a result, DHA plays a vital role in brain development by helping create connections between neurons.

While EPA and DHA have qualities that help keep your body healthy, there are key attributes that separate them, making each of them a unique option for your needs. Knowing the differences between EPA and DHA will help you tailor your supplement intake, making them more effective than just blindly going for EPA or DHA. That said, a significant difference between EPA and DHA omega-3 fatty acids is the molecular structure. EPA has a shorter chain of carbon atoms when compared to DHA. This difference in molecular structure makes each type of fatty acid have different biological effects on the body.

Another vital difference is in their potential health benefits. EPA is more effective at reducing inflammation due to its shorter chain length. DHA is better at providing structural support to cells due to its longer chain length. As a result, the anti-inflammatory properties of EPA make it more effective in keeping your joints and bones healthy. Meanwhile, the structural properties of the DHA help promote healthy brain development as it aids in forming synapses in the brain.

There is one more important distinction between these two types of omega-3 fatty acids - it is their dietary sources. Both can be found in fish oil supplements, but they can also be obtained from food sources like nuts, legumes, and vegetable oils containing alpha-linolenic acid. Your body can then convert this acid into EPA or DHA depending on its needs. That said, despite these differences between EPA and DHA omega-3 fatty acids, both have been proven to provide numerous benefits for health when consumed regularly as part of a balanced diet.

DHA is Optimal for Brain Health and EPA for Joint Health

Studies have shown that DHA is important for overall brain health, including cognition, behaviour, and mental development. A randomized controlled trial for elderly persons with mild cognitive impairment revealed that supplements with moderate doses of DHA (1g/day) for six months have improved cognitive performance compared to placebo. (Konagai C et al., J Nutr Health Aging 2011;15:376–81)

Research has also found that EPA may be more beneficial to joint/bone health than DHA. A study involving rats fed either an EPA-enriched or control diet showed that the EPA-enriched diet improved bone mineral density and physical performance in the rats compared to controls. (Eto M et al., J Bone Miner Metab 2015;33(5):499–507) 

Other studies suggest EPA may also help reduce inflammation in the body, which could help improve joint/bone health. In a study involving humans with arthritis, those taking 1 gram of EPA daily had significantly reduced levels of pro-inflammatory markers compared to placebo. (Belluzzi A et al., Br J Rheumatol 1996;35:648–54) 

Both EPA and DHA play a key role in improving or maintaining human health because of the numerous health benefits they provide. While both forms are important for maintaining good health, research suggests that DHA may be more beneficial than EPA for certain conditions such as cognitive decline. Thus, it is important to ensure adequate dietary intake of both forms of omega-3 fatty acids to ensure optimal health.

To sum it up, research suggests that DHA may be better for brain health while EPA may be better for joint or bone health. And now that you understand the major difference between EPA and DHA, you can select which omega-3 fatty acid you need and start building up your defences against several health issues.