Omega-3 – what are EPA and DHA and why are they important?
Omega-3 is a group of polyunsaturated fatty acids that perform important functions in the body. Two of the most frequently discussed forms are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are primarily found in fatty fish and fish oil.
But what is the actual difference between EPA and DHA? How much omega-3 do you need? And what should you look for when choosing an omega-3 supplement?
Here, we cover the basics.
What is omega-3?
Omega-3 is a collective term for several different fatty acids. The three most common are:
ALA – alpha-linolenic acid
Found primarily in plant-based foods such as flaxseeds, chia seeds, and walnuts.
EPA – eicosapentaenoic acid
Found primarily in fatty fish, marine oils, and fish oil supplements.
DHA – docosahexaenoic acid
Also found mainly in marine sources and is an important structural fatty acid in areas such as the brain and the retina of the eye.
The body can convert ALA into EPA and DHA, but the conversion is limited. Therefore, fatty fish or a supplement containing ready-made EPA and DHA is an easy way to ensure a direct intake of these fatty acids.
EPA and DHA – what is the difference?
EPA and DHA belong to the same omega-3 family but have different roles in the body.
EPA
EPA is present in cell membranes and serves as a starting material for several biologically active substances in the body.
Together with DHA, EPA has an approved health claim within the EU:
EPA and DHA contribute to the normal function of the heart.
The beneficial effect is obtained with a daily intake of at least 250 mg of EPA and DHA.
DHA
DHA is present in particularly high concentrations in the brain and retina.
DHA has several approved health claims within the EU:
DHA contributes to the maintenance of normal brain function.
DHA contributes to the maintenance of normal vision.
The beneficial effects are obtained with a daily intake of 250 mg of DHA.
Which foods contain omega-3?
EPA and DHA are primarily found in fatty fish, for example:
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salmon
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mackerel
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herring
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sardines
The amount varies between different fish species and products.
For individuals who eat fish regularly, the diet can provide significant amounts of EPA and DHA. An omega-3 supplement can be an option for those who eat little fish or who want a more consistent and easily controlled daily intake.
What does 70% omega-3 mean?
Not all fish oils contain the same amount of omega-3.
A common mistake when comparing products is simply looking at the amount of fish oil.
A capsule may, for example, contain 1,000 mg of fish oil, but that does not automatically mean it contains 1,000 mg of omega-3.
Instead, it is important to look at:
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the total amount of omega-3
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the amount of EPA
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the amount of DHA
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the amount per recommended daily dose
A highly concentrated fish oil makes it possible to get a larger amount of EPA and DHA without needing to consume as much total fish oil.
What is triglyceride form?
Omega-3 supplements can exist in various chemical forms.
Triglycerides are the form in which fatty acids are bound to a glycerol molecule. It is also the structure in which fat naturally occurs in many foods.
When you compare different omega-3 products, however, the form is only part of the whole. It is at least as important to look at EPA and DHA content, raw material quality, concentration, and recommended daily dose.
How much EPA and DHA does Skytrition Omega-3 70% contain?
Skytrition Omega-3 70% uses a highly concentrated fish oil where 70% of the fish oil consists of omega-3 fatty acids.
Per recommended daily dose of 3 capsules, you get:
| Content | Per daily dose |
|---|---|
| Fish oil | 3,000 mg |
| Omega-3 fatty acids | 2,100 mg |
| – of which EPA | 990 mg |
| – of which DHA | 660 mg |
| – of which other omega-3 fatty acids | 450 mg |
This means a total of 1,650 mg of EPA + DHA per daily dose.
It is therefore important not to just compare how many milligrams of fish oil different products contain. Two products with the same amount of fish oil can contain very different amounts of EPA and DHA.
When should you take omega-3?
Omega-3 can be taken at any time during the day.
An easy option is to take the capsules in connection with a meal, especially a meal that contains fat.
The most important thing is simply to find a routine that makes intake consistent.
If you have a larger daily dose, the capsules can also be divided between, for example, breakfast and dinner.
Omega-3 and training
For those who train a lot, the focus is often on protein, carbohydrates, creatine, and electrolytes. But fat is also a fundamental part of the diet.
Omega-3 should therefore not be viewed as a pre-workout or an ingredient that provides an immediate performance-enhancing effect. It fits better as part of the daily nutritional routine together with, for example, vitamins and minerals.
For you who train regularly, the big picture is still most important: sufficient energy, protein, carbohydrates, fat, fluids, micronutrients, and recovery.
What should you look for when buying omega-3?
Do not just look at the front of the bottle.
Check, in particular:
1. The amount of EPA and DHA
This is one of the most important figures when comparing different products.
2. The concentration
A more concentrated fish oil can provide more EPA and DHA per capsule.
3. The daily dose
Always compare products based on the recommended daily dose – not just the amount per capsule.
4. The form
Check what form of fish oil the product uses.
5. Transparency
A clear list of ingredients should show exactly how much fish oil, omega-3, EPA, and DHA you are actually getting.
Omega-3 70% from Skytrition
Skytrition Omega-3 70% is developed for those who want a highly concentrated omega-3 product with clearly declared amounts of EPA and DHA.
A daily dose of 3 capsules provides:
2,100 mg of omega-3
990 mg of EPA
660 mg of DHA
EPA and DHA contribute to the normal function of the heart. DHA also contributes to the maintenance of normal brain function and normal vision.
The beneficial effect for the normal function of the heart is obtained with a daily intake of 250 mg of EPA and DHA. The beneficial effects for normal brain function and vision are obtained with a daily intake of 250 mg of DHA.
Common questions about omega-3
What is the difference between fish oil and omega-3?
Fish oil is the raw material itself. Omega-3 are the fatty acids found in fish oil. Therefore, 1,000 mg of fish oil can contain significantly less than 1,000 mg of omega-3.
What are EPA and DHA?
EPA and DHA are two long-chain omega-3 fatty acids that primarily occur in marine foods and fish oil.
How much EPA and DHA does Skytrition Omega-3 70% contain?
Three capsules provide 990 mg of EPA and 660 mg of DHA, which corresponds to a total of 1,650 mg of EPA and DHA.
When during the day should you take omega-3?
The timing is less important. Omega-3 can be advantageously taken with a meal and used consistently as part of the daily diet.
Can I take omega-3 every day?
Omega-3 supplements are usually intended for daily use according to the product's recommended dosage.
Is Skytrition Omega-3 70% vegan?
No. The product contains fish oil, and the capsule is made of bovine gelatin.
Summary
Omega-3 is more than just "fish oil." When you compare products, it is primarily the amount of EPA and DHA that is interesting.
EPA and DHA contribute to the normal function of the heart, while DHA also contributes to the maintenance of normal brain function and normal vision.
Therefore, do not choose omega-3 solely based on how many milligrams of fish oil are written on the front. Instead, check the concentration, EPA content, DHA content, and the amount per daily dose.
Skytrition Omega-3 70% provides 2,100 mg of omega-3 per daily dose, of which 990 mg is EPA and 660 mg is DHA, in a clearly declared and highly concentrated formula.
