Is DHA or EPA Better for Inflammation? An Omega-3 Deep Dive

November 2, 2025 •

3 min read

According to research published in the journal Atherosclerosis, DHA showed a broader effect in reducing certain pro-inflammatory cytokines than EPA, suggesting distinct and complementary roles in modulating the immune system. This reveals that determining is DHA or EPA better for inflammation is not a simple choice, but rather depends on specific health targets.

Quick Summary

DHA and EPA, key omega-3 fatty acids, modulate inflammation differently. DHA may have a broader effect on reducing inflammatory markers, while EPA appears superior for balancing pro- and anti-inflammatory proteins, especially concerning cardiovascular health. The optimal choice depends on the specific inflammatory condition and desired health outcome.

Key Points

DHA has a broader anti-inflammatory effect: Studies show DHA can reduce a wider range of pro-inflammatory cytokines like IL-6 and MCP1 than EPA.
EPA is superior for balancing inflammatory proteins: Research indicates EPA is better at enhancing the balance between pro- and anti-inflammatory signals, a key factor in cardiovascular health.
DHA is critical for brain inflammation: DHA is a major component of brain tissue and has a more pronounced effect on inhibiting neuroinflammation compared to EPA.
DHA is more potent for specific lipid markers: DHA has shown to be more effective than EPA at lowering triglycerides and increasing beneficial HDL cholesterol.
Both produce anti-inflammatory mediators: Both EPA and DHA give rise to specialized pro-resolving lipid mediators, such as resolvins, which help resolve inflammation.
Supplementation allows for targeted ratios: For specific conditions like arthritis (potentially higher DHA) or general cardiovascular risk (balanced or higher EPA), supplements can deliver targeted fatty acid ratios.
ALA is an inefficient precursor: Plant-based omega-3 (ALA) is poorly converted to EPA and DHA in the body, making fish or algae sources crucial for these specific benefits.

Understanding the Omega-3 Connection to Inflammation

Inflammation is a natural and necessary bodily process, but chronic inflammation can contribute to numerous health problems, including heart disease, arthritis, and other autoimmune conditions. Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are well-known for their potent anti-inflammatory effects. However, the notion that they function identically is a misconception. Recent scientific head-to-head comparisons have revealed that DHA and EPA work through different biological pathways and have distinct impacts on various inflammatory markers. Understanding these differences is crucial for choosing the right approach for your specific health goals.

The Anti-Inflammatory Mechanisms of EPA

EPA's anti-inflammatory properties stem from its ability to compete with arachidonic acid (AA), an omega-6 fatty acid that promotes inflammation. By replacing AA in cell membranes, EPA shifts the production of inflammatory molecules towards less inflammatory options. This is particularly beneficial for cardiovascular health by reducing inflammation and lowering triglycerides. EPA is also effective at balancing pro- and anti-inflammatory proteins, which is important for preventing cardiovascular disease.

The Broader Anti-Inflammatory Influence of DHA

DHA's anti-inflammatory effects are linked to its role as a key component of cell membranes and its ability to produce specialized pro-resolving lipid mediators (SPMs) that help resolve inflammation. Studies show DHA can reduce a wider range of pro-inflammatory cytokines, including TNF-α, IL-6, and MCP1. DHA has also demonstrated a more significant impact on reducing inflammation in the brain, supporting cognitive function. Some research suggests DHA may be particularly helpful for joint inflammation related to rheumatoid arthritis.

Comparison of DHA and EPA for Inflammation


Feature	EPA	DHA
Primary Mechanism	Competes with arachidonic acid (AA) to produce less inflammatory eicosanoids.	Modulates signaling pathways and produces potent specialized pro-resolving lipid mediators (SPMs) like resolvins and protectins.
Cardiovascular Effects	Excellent for cardiovascular inflammation, plaque stabilization, and lowering triglycerides.	Strong anti-inflammatory effects, particularly effective at lowering triglycerides and increasing HDL.
Brain Health	May help with mood disorders, potentially by improving neuroinflammation.	Crucial structural component of the brain; more potent at inhibiting brain inflammation and linked to cognitive function.
Cytokine Reduction	Effectively lowers TNF-α levels.	Broader effect, reducing TNF-α, IL-6, and MCP1.
Balance vs. Suppression	Better at enhancing the balance between pro- and anti-inflammatory proteins.	Stronger at suppressing multiple inflammatory markers directly.

Sources and Synergistic Effects

Both DHA and EPA are found in fatty fish and algae. Supplementation can be useful for targeted intake.

Sources of DHA and EPA:
- Salmon
- Mackerel
- Sardines
- Herring
- Algae oil

EPA and DHA often work together, and a balanced intake can offer broad benefits. For specific conditions, adjusting the ratio may be helpful, but consult a healthcare provider first.

Conclusion

When asking is DHA or EPA better for inflammation, the answer is not a simple either/or. They each have distinct strengths. DHA offers broader suppression of inflammatory cytokines and benefits brain health, while EPA is particularly effective for cardiovascular inflammation and balancing the inflammatory response. A balanced supplement is suitable for general wellness, while specific conditions might benefit from a higher concentration of one over the other. Tailoring your intake to your individual needs is key.

Scientific Study Spotlight: The ComparED Study

The Comparing EPA to DHA (ComparED) Study compared EPA and DHA supplementation in adults with chronic low-grade inflammation. DHA resulted in a greater reduction in IL-18 and an increase in adiponectin compared to EPA. DHA also showed stronger effects on blood lipids, including triglycerides and HDL cholesterol. You can find the full study The ComparED Study on PubMed.

Frequently Asked Questions

While both EPA and DHA can reduce joint pain associated with arthritis by lowering inflammation, some studies suggest that DHA may have a more pronounced effect. However, consistently high doses of a combined EPA and DHA supplement have shown the most robust benefits over several months.

The ideal ratio depends on your health goals. A higher EPA ratio (like 2:1 or 3:1 EPA to DHA) is often recommended for cardiovascular health and mood regulation. For cognitive support, brain health, and pregnancy, a higher DHA ratio is typically preferred.

Yes, they affect inflammatory markers differently. The ComparED study found DHA led to a greater reduction in IL-18, while other research shows DHA has a broader effect on suppressing several pro-inflammatory cytokines. EPA, however, was noted for better balancing pro- and anti-inflammatory proteins.

If you regularly consume fatty, cold-water fish like salmon, sardines, and mackerel at least twice a week, you may get sufficient amounts. However, for therapeutic or higher doses to combat significant inflammation, supplementation is often necessary.

ALA, a plant-based omega-3 found in flaxseeds and walnuts, has its own health benefits, but its conversion to the anti-inflammatory EPA and DHA is very inefficient. You cannot rely on ALA to provide the same potent anti-inflammatory effects as direct sources of EPA and DHA.

Mild side effects can include fishy burps, bad breath, or nausea. For those on blood-thinning medication, it is important to consult a doctor before taking high doses of fish oil, as it has a natural blood-thinning effect.

Resolvins and protectins are specialized pro-resolving lipid mediators (SPMs) derived from EPA and DHA, respectively. They actively work to resolve inflammation and promote the healing process, acting as potent anti-inflammatory compounds.