Is it better to have high EPA or high DHA?

December 24, 2025 •

4 min read

According to a 2021 study presented at the American College of Cardiology, not all omega-3s are the same, suggesting that high-dose EPA supplements may reduce major adverse cardiovascular events while DHA may have a greater impact on brain function. This raises the question: is it better to have high EPA or high DHA, and how do you choose the right ratio for your health needs?

Quick Summary

This article explores the distinct and synergistic roles of EPA and DHA, two crucial omega-3 fatty acids. It delves into their individual benefits for heart, brain, and inflammatory conditions, examines the importance of their ratio, and offers guidance for selecting the optimal omega-3 supplement for your health goals.

Key Points

High EPA for Mood and Inflammation: High EPA formulas are particularly effective for regulating mood disorders like depression and for managing chronic inflammatory conditions.
High DHA for Brain and Eye Function: A higher DHA concentration is crucial for cognitive development, brain structure, memory, and eye health across all life stages.
Heart Health Varies by Ratio: While both EPA and DHA support heart health, some studies suggest high-dose EPA may specifically reduce major cardiovascular events, while DHA influences blood pressure and heart rate differently.
Balanced Ratios for General Wellness: For most people seeking overall health maintenance, a balanced supplement providing a mix of both EPA and DHA is generally recommended, as they offer synergistic benefits.
Choose Based on Specific Goals: The ideal ratio depends on your personal health goals; for example, pregnant women need higher DHA for infant development, while individuals focusing on inflammation might benefit from higher EPA.
Source Matters for Purity: Opt for high-quality, purified supplements from sources like fish or algae to minimize the risk of contaminants like mercury.
Supplement Form Affects Absorption: The triglyceride form of omega-3s is often considered more bioavailable and easily absorbed by the body compared to the ethyl ester form.
Consult a Professional: Always consult a healthcare provider to determine the best EPA to DHA ratio and dosage for your specific health needs and goals.

The Fundamental Differences Between EPA and DHA

While both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are long-chain omega-3 fatty acids found in marine sources like fatty fish and algae, their biological functions differ based on their unique chemical structures. EPA contains 20 carbons and 5 double bonds, while DHA has 22 carbons and 6 double bonds, a structural difference that dictates their roles in the body. This distinction is critical for understanding their targeted health benefits.

EPA: The Anti-inflammatory and Mood Regulator

EPA is primarily known for its potent anti-inflammatory effects. It produces signaling molecules called eicosanoids that help regulate the body's inflammatory response, which is beneficial for managing conditions characterized by chronic inflammation. Research suggests that high-dose EPA can significantly reduce triglycerides and improve endothelial function. A landmark clinical trial, REDUCE-IT, showed that a highly purified EPA supplement significantly lowered the risk of major cardiovascular events in high-risk patients. However, some studies also indicate that high levels of DHA could potentially blunt these cardiovascular benefits. EPA-predominant supplements have also shown effectiveness in alleviating symptoms of depression and anxiety. Its anti-inflammatory properties make EPA effective for conditions like rheumatoid arthritis and inflammatory bowel disease.

DHA: The Brain and Eye Specialist

DHA is a primary structural component of the brain, making up about 97% of the omega-3 fatty acids found there. This makes it essential for brain development and cognitive function throughout all stages of life. DHA is crucial for fetal and infant brain and eye development, and pregnant women are often advised to increase their DHA intake. In adults, it supports cognitive functions like memory, focus, and learning. Lower DHA levels are often correlated with cognitive decline. As a major component of the retina, DHA is vital for maintaining visual acuity. DHA also offers cardiovascular benefits by lowering triglycerides and supporting overall cardiovascular health by maintaining cell membrane integrity. Some studies have noted that DHA can modestly increase LDL cholesterol, though mainly the less harmful large, fluffy particles.

Comparison Table: High EPA vs High DHA


Health Goal	High EPA Formula	High DHA Formula
Heart Health	Stronger anti-inflammatory effects, lowers triglycerides, improves endothelial function.	Lowers triglycerides, enhances HDL, supports blood pressure regulation.
Brain Health	Better for mood regulation, depression, and anxiety.	Crucial for brain structure, memory, and cognitive function.
Inflammation	Potent anti-inflammatory, helps balance pro- and anti-inflammatory proteins.	Broader anti-inflammatory effects on specific markers like CRP and IL-6.
Pregnancy/Infancy	Not the primary focus.	Essential for fetal and infant brain and eye development.
General Wellness	Excellent for managing systemic inflammation.	Supports overall cognitive and retinal health.

Synergy and the Case for a Balanced Ratio

For most individuals, the question isn't whether to choose one over the other but rather how to find the optimal balance. EPA and DHA often work synergistically, supporting overall health including heart, brain, and immune function. For general wellness, many supplements offer a balanced ratio (e.g., 1:1 or 1.5:1 EPA to DHA) to provide comprehensive benefits. The ideal ratio can vary depending on specific health goals, genetics, and diet. Those focusing on brain health or infant development may benefit from a higher DHA ratio, while those targeting mood or inflammation might prefer a higher EPA ratio. Always consider the quality of the supplement, including the form and third-party testing for purity.

Conclusion: Tailoring Your Omega-3 Intake

The debate over whether it's better to have high EPA or high DHA ultimately depends on your individual health objectives. High EPA is often more beneficial for mood regulation, certain inflammatory conditions, and specific aspects of heart health, while high DHA is paramount for brain structure, cognitive function, and eye health throughout all stages of life. The most prudent approach for general well-being is often a balanced intake of both. However, if you have a specific health focus, such as supporting brain development during pregnancy or managing a mood disorder, choosing a supplement with a targeted EPA:DHA ratio may yield more specific benefits. Consulting a healthcare provider can help determine the most appropriate ratio and dosage for your personal needs.

Sources for Further Reading: The Differential Effects of Eicosapentaenoic Acid and Docosahexaenoic Acid on Cardiometabolic Risk Factors

A Deeper Dive into the Mechanisms of Action

EPA and DHA engage in complementary biological processes. While EPA has strong anti-inflammatory actions by producing eicosanoids, DHA is a precursor to specialized pro-resolving lipid mediators like resolvins and protectins that actively turn off inflammation. In the context of cardiovascular health, EPA has shown promise in reducing the risk of nonfatal coronary events, while DHA appears more linked to lowering the risk of fatal cardiac arrhythmias. This intricate dance of complementary and distinct actions reinforces the importance of considering both fatty acids for optimal health outcomes.

List of Food Sources for EPA and DHA

To increase your intake of both EPA and DHA naturally, incorporating marine sources into your diet is highly effective.

Fatty Fish: Excellent sources include salmon, mackerel, herring, and sardines. Aim for at least two servings per week.
Algae: For those following a plant-based diet, algae oil supplements are a direct source of preformed EPA and DHA.
Fortified Foods: Some foods like eggs and milk are fortified with omega-3s, but always check the product label.
Krill Oil: This supplement also provides EPA and DHA in a phospholipid form, which some research suggests may be more bioavailable.

The Impact of Lifestyle on EPA and DHA Utilization

Several lifestyle factors can influence how your body uses EPA and DHA. A diet high in omega-6 fatty acids can compete with omega-3s, potentially hindering their benefits. The body's ability to convert plant-based ALA into EPA and DHA is inefficient for many individuals. Choosing a supplement with preformed EPA and DHA is therefore more reliable. For pregnant women and those with specific health conditions, dosage and ratio should be discussed with a healthcare provider.

Frequently Asked Questions

For brain health, a higher DHA ratio is generally considered more beneficial. DHA is a major structural component of brain cell membranes and is critical for cognitive function, memory, and learning. EPA, however, is more closely linked to mood regulation.

Both EPA and DHA have anti-inflammatory effects, but they work differently. EPA is a potent anti-inflammatory agent, while DHA has broader effects on modulating the immune response and resolving inflammation. For managing chronic inflammatory conditions, EPA-dominant formulas are often favored.

Yes, they may affect heart health differently. Some studies show high-dose EPA can reduce major cardiovascular events, while high levels of DHA may sometimes blunt this effect. DHA also has distinct benefits related to blood pressure regulation and potentially reducing the risk of cardiac arrhythmias.

For general health and wellness, many experts suggest a balanced ratio of EPA and DHA, such as a 1:1 or 1.5:1 ratio. This allows you to reap the synergistic benefits of both fatty acids for heart, brain, and immune health.

DHA is especially critical during pregnancy and breastfeeding for the proper brain and eye development of the baby. Many prenatal supplements focus on providing a higher concentration of DHA to support this vital growth phase.

While it's possible to increase your intake through fatty fish like salmon and mackerel, many people, especially those with low dietary intake of seafood or issues converting plant-based ALA, may not meet optimal levels. Supplements are often recommended to ensure sufficient intake.

Look for supplements that clearly list the amounts of EPA and DHA per serving. Choose a highly purified, quality-tested product in a bioavailable form, like triglycerides, to ensure good absorption and minimal contaminants.

Yes, some research indicates that higher DHA intake may cause a modest increase in LDL ('bad') cholesterol. However, this increase is often associated with larger, less atherogenic LDL particles, suggesting the effect may not be as harmful as previously thought.