How to Increase EPA, DHA, and DPA Effectively

December 13, 2025 •

4 min read

According to the National Institutes of Health, the body can only convert small amounts of plant-based omega-3s into the powerful marine omega-3s EPA and DHA. Effectively knowing how to increase EPA, DHA, and DPA levels is crucial for heart, brain, and overall cellular health.

Quick Summary

This guide explains how to effectively boost your intake of the crucial omega-3 fatty acids EPA, DHA, and DPA. It covers the best dietary sources, discusses the role of supplements, and provides actionable steps to optimize your intake for better health.

Key Points

Consume Fatty Fish Regularly: Aim for at least two servings per week of cold-water fish like salmon, mackerel, and sardines, which are rich in EPA, DHA, and DPA.
Utilize High-Quality Supplements: If you don't eat enough fish, opt for fish oil, krill oil, or algal oil supplements to ensure adequate intake of EPA and DHA.
Choose Algal Oil for Plant-Based Needs: For vegans and vegetarians, algal oil is the only effective plant-based source that provides pre-formed EPA and DHA.
Boost Your DPA Levels: Look for supplements specifically containing higher concentrations of DPA, as this lesser-known omega-3 has unique anti-inflammatory benefits.
Balance Your Omega-6 Intake: Reduce consumption of omega-6-rich vegetable oils to improve your body's utilization of omega-3 fatty acids.
Select Healthy Terrestrial Sources: Incorporate grass-fed meat and liver into your diet, as these can contain higher levels of DPA compared to grain-fed options.
Minimize Alcohol and Refined Foods: High alcohol consumption and processed foods can negatively impact omega-3 absorption and efficacy; focus on a clean, whole-food diet.

Understanding EPA, DHA, and DPA

Eicosapentaenoic Acid (EPA), Docosahexaenoic Acid (DHA), and Docosapentaenoic Acid (DPA) are long-chain omega-3 fatty acids essential for human health. While the body can produce small amounts of EPA and DPA from alpha-linolenic acid (ALA), the conversion rate is very low, making direct dietary intake crucial.

EPA: An important fatty acid for reducing inflammation throughout the body and supporting cardiovascular health.
DHA: A critical structural component of the brain and retina, vital for cognitive function and vision.
DPA: Often overlooked, DPA acts as an intermediary and reservoir for EPA and DHA, and has been shown to have potent anti-inflammatory effects and benefits for vascular health.

Dietary Strategies to Increase Omega-3s

Incorporating omega-3-rich foods into your diet is the most natural way to boost your levels. For EPA, DHA, and DPA, this means focusing on marine-based sources, as plant-based sources like flaxseed contain ALA, which converts inefficiently.

Prioritize Fatty Fish

Fatty, cold-water fish are the richest and most direct source of EPA and DHA. The American Heart Association recommends eating two servings of fatty fish per week. Excellent choices include:

Salmon: A top source of both EPA and DHA.
Mackerel: Highly potent and widely available.
Sardines: A sustainable, budget-friendly option.
Herring: Another cold-water fish packed with omega-3s.
Trout: Both rainbow and lake trout are good options.

Explore Other Marine Sources

Beyond fatty fish, other seafood can contribute significantly to your EPA, DHA, and DPA intake:

Oysters: Rich in omega-3 fatty acids and other important minerals.
Shellfish: Clams and mussels are also good sources.
Algae: As the original source of omega-3s for marine life, microalgae produce both EPA and DHA, making algal oil an ideal vegan option.

Consider Terrestrial Sources of DPA

While marine sources are best, some land animals can also provide small amounts of DPA, especially if they are grass-fed. For example, the meat of grass-fed beef and lamb contains higher levels of DPA than grain-fed varieties, with the liver being a particularly rich source.

Supplementation for Optimal Intake

For those who do not consume fish regularly or need a higher intake, supplements are a practical and effective solution.

Comparison of Omega-3 Supplements


Supplement Type	Primary Omega-3s	Source	Pros	Cons
Fish Oil	EPA & DHA	Oily fish (anchovy, sardine, mackerel)	Widely available, high potency, research-backed	Potential for heavy metals, sustainability issues, can cause 'fishy burps'
Krill Oil	EPA & DHA	Antarctic krill	Phospholipid form for better absorption	More expensive than fish oil, potential for shellfish allergy reaction
Algal Oil	EPA & DHA	Microalgae	Excellent vegan/vegetarian source, avoids fish contaminants	Can be lower in overall omega-3 content, may be more expensive
High-DPA Oil	EPA, DHA & DPA	Specialized fish oil blends	Higher concentration of DPA, enhances other omega-3 effects	Newer product category, higher cost

Factors Influencing Omega-3 Levels

Your body's omega-3 status is not just about intake; several factors can impact how effectively you absorb and utilize these fats.

Balance Omega-6 Intake

Western diets are typically high in omega-6 fatty acids, which compete with omega-3s for the same enzymes needed for conversion and utilization. To improve your omega-3 status, reduce your intake of refined vegetable oils high in omega-6, such as corn, safflower, and sunflower oils.

Reduce Alcohol and Improve Diet Quality

Research indicates that a high intake of alcohol can reduce DPA levels in the body. A diet high in processed foods and unhealthy fats can also create systemic inflammation that diminishes the beneficial effects of omega-3s. A balanced, whole-food-based diet is key.

Consider Lifestyle and Genetics

Individual factors like lifestyle and genetics can affect how the body processes omega-3s. For instance, some genetic variations can make the conversion of ALA to EPA and DHA even less efficient. A healthcare provider can help assess your specific needs.

Conclusion

Increasing your EPA, DHA, and DPA levels is essential for supporting heart, brain, and cellular health. The most effective approach involves a combination of dietary changes and, for many people, supplementation. By prioritizing fatty fish and certain marine foods, incorporating some grass-fed meats, and choosing high-quality fish or algal oil supplements, you can significantly boost your omega-3 index. For optimal results, reduce competing omega-6 fatty acids and maintain a healthy, balanced lifestyle. Consult with a healthcare professional to determine the right approach for your individual needs. By being proactive, you can ensure your body receives these critical fatty acids to function at its best.

For more information on the benefits and dietary guidelines for omega-3s, visit the National Institutes of Health's Office of Dietary Supplements website.(https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/)

Frequently Asked Questions

EPA and DHA are well-known omega-3 fatty acids vital for heart and brain health, respectively. DPA is a lesser-known but equally important fatty acid that acts as a reservoir for EPA and DHA and has potent anti-inflammatory properties.

Plant-based foods like flaxseed and chia seeds contain ALA, which the body can convert to EPA and DHA, but the conversion rate is very low. For higher levels, especially for DPA, direct marine sources like fish or algal oil supplements are more effective.

Fatty, cold-water fish such as salmon, mackerel, sardines, and herring are the best dietary sources for direct EPA and DHA intake. Oysters and other shellfish are also good options.

High-quality fish oil and krill oil are excellent choices. For vegetarians and vegans, algal oil supplements provide a direct source of EPA and DHA from marine algae.

Yes, high-DPA fish oil supplements are available, and some foods like fatty fish and grass-fed meat contain DPA naturally. DPA is also synthesized from EPA in the body, so increasing EPA intake can help boost DPA levels.

The amount of omega-3 needed can vary based on individual health needs and dietary intake. General guidelines often suggest aiming to consume fatty fish regularly or using supplements to support overall levels. Consulting a healthcare provider can help determine appropriate intake.

High-quality, reputable fish oil supplements undergo third-party testing to ensure they are free from heavy metals like mercury. Look for certifications like IFOS (International Fish Oil Standards).