Omega-3 Fatty Acids: EPA, DHA and ALA Explained

Omega-3 fatty acids are widely studied fats.

There are three main types of omega-3 fatty acids: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). EPA and DHA are found primarily in fish and algae, while ALA comes from plant sources like flaxseed and walnuts.

Your body can convert ALA to EPA and DHA, but the conversion rate is extremely low — typically less than 5%. That is why many people choose a direct source of EPA and DHA.

DHA makes up approximately 40% of the polyunsaturated fatty acids in your brain. It is essential for brain development in children and cognitive maintenance in adults. DHA contributes to the maintenance of normal brain function (with a daily intake of 250 mg DHA).

The American Heart Association recommends eating fish at least twice a week for cardiovascular health. EPA and DHA contribute to the normal function of the heart (with a daily intake of 250 mg EPA and DHA).

Most health organisations recommend a minimum of 250-500 mg combined EPA and DHA per day for general health. When choosing a supplement, look for one that specifies the EPA and DHA content — not just total fish oil.

The omega-3 supplement market is vast, and quality varies enormously. Here is what to look for:

• Check the EPA and DHA content: Many products advertise "1000mg fish oil" but may only contain 300mg of actual EPA and DHA combined. Always check the back label for the breakdown. Check the EPA and DHA per capsule on the label.
• Purity testing: ask the brand for its test results.
• Freshness: Check the expiry date and opt for brands that include vitamin E (tocopherol) as a natural preservative. If your capsules smell strongly of fish, they may be oxidised.
• Sustainability: Look for MSC-certified or Friend of the Sea certified products that source from sustainable fisheries.
• Easy swallow options: If you struggle with large capsules, look for mini or easy-swallow formulations that provide the same EPA/DHA in smaller capsules.

Groups who may look at omega-3:

• Anyone who eats little oily fish
• Vegetarians and vegans (who should opt for algae-based omega-3 supplements)

Take with meals, as on the label. Store as on the label. If you experience fish burps, try taking the capsule with the largest meal of the day, or freeze the capsules before swallowing (they dissolve further down the digestive tract).

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This article is for informational purposes only and does not constitute medical advice. Vitadefence supplements are food supplements, not medicines. They should not be used as a substitute for a varied diet and a healthy lifestyle. Consult a healthcare professional if you are pregnant, breastfeeding, on medication, or have a medical condition.