Is it better to have more DHA or EPA?

November 2, 2025 •

4 min read

According to the National Institutes of Health, the body only converts a small amount of plant-based ALA into marine-based EPA and DHA. While both are essential omega-3 fatty acids, the question of whether it's better to have more DHA or EPA depends entirely on your specific health objectives, from cognitive support to cardiovascular wellness.

Quick Summary

Deciding whether to prioritize DHA or EPA requires understanding their distinct functions within the body. DHA primarily serves as a structural component for brain and eye health, while EPA is a potent anti-inflammatory agent crucial for cardiovascular and mental wellness. Optimal intake depends on individual health needs, with some conditions favoring a higher ratio of one over the other.

Key Points

DHA and EPA Serve Distinct Roles: While both are marine omega-3s, DHA is primarily a structural component for the brain and eyes, whereas EPA functions as an anti-inflammatory agent.
Tailor Your Intake to Your Health Goals: There is no one-size-fits-all answer; the ideal ratio of DHA to EPA depends on your specific health needs, from cognitive support to heart health.
Prioritize DHA for Brain & Eye Health: Higher DHA content is especially critical for fetal and infant brain development and is beneficial for adult cognitive function and vision.
Emphasize EPA for Heart & Mood: Supplements with a higher EPA ratio have shown more potent effects for cardiovascular risk reduction and alleviating symptoms of depression.
Consider Higher Doses for Targeted Needs: While 250-500mg combined is often a minimum for general health, higher dosages (up to 5000mg/day under medical supervision) may be used for specific conditions.
Source Omega-3s Wisely: Both fish oil and vegetarian algae oil supplements are viable, but ensure you choose a high-quality, pure product that has been tested for contaminants like mercury.
Always Consult a Healthcare Provider: Discussing your needs with a doctor is essential, especially during pregnancy or if you have specific health concerns, to determine the most appropriate supplementation strategy.

EPA vs. DHA: What Are the Key Differences?

While both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are long-chain omega-3 polyunsaturated fatty acids found in marine sources, they play distinct and complementary roles in the body. The misconception that they are interchangeable has been dispelled by research highlighting their unique properties and specialized functions. DHA, with its longer carbon chain, is a critical structural component of cell membranes, particularly those in the brain and retina. EPA, with a shorter chain, is primarily known for its role as a precursor to eicosanoids, signaling molecules that regulate inflammation.

The Importance of a Balanced Intake

For general health, experts often recommend a combined daily intake of both EPA and DHA, with most supplements providing a balanced ratio. However, as we dive deeper, it becomes clear that specific health concerns might benefit from a targeted approach. For instance, while both are known for their anti-inflammatory effects, studies show DHA can have a broader effect in reducing pro-inflammatory proteins, while EPA is more effective at balancing pro- and anti-inflammatory proteins. The synergy between them is also crucial, with some studies showing that the combined effects are more beneficial for overall cardiovascular function than either alone.

Choosing the Right Ratio for Your Health Goals

Selecting an omega-3 supplement or dietary source should be guided by your specific health objectives. Different life stages and conditions have varying requirements for DHA and EPA.

Brain and Mental Health

For brain and cognitive function, DHA is the superstar. It is the most abundant omega-3 in the brain and plays a crucial role in cell structure and nerve communication. Studies have linked adequate DHA intake to improved memory, learning, and overall cognitive performance. However, when it comes to mood disorders, EPA often takes the lead. Research suggests that EPA-predominant formulas are more effective in alleviating depressive symptoms. Therefore, for optimal mental well-being, a balanced approach or a higher DHA ratio for cognitive support and a higher EPA ratio for mood could be beneficial.

Heart and Cardiovascular Health

Cardiovascular health benefits from both, but research suggests EPA may be particularly potent. EPA reduces triglycerides, improves blood vessel function, and helps with blood clotting regulation. Some studies have even found that higher levels of EPA in the blood are associated with a reduced risk of major cardiovascular events. That's not to say DHA isn't important; it also contributes to heart health by improving cholesterol profiles and supporting proper artery function. For managing heart health, especially conditions like high triglycerides, a higher EPA ratio is often recommended.

Pregnancy and Infant Development

During pregnancy and infancy, DHA is non-negotiable. It is critical for the proper development of the baby's brain and eyes, with significant amounts accumulating during the third trimester. Adequate maternal DHA intake is linked to enhanced infant problem-solving skills, better visual acuity, and reduced risks of early preterm birth. While EPA is also supportive of maternal and fetal health, DHA is the primary focus during this crucial developmental period.

Side-by-Side Comparison: DHA vs. EPA


Feature	DHA (Docosahexaenoic Acid)	EPA (Eicosapentaenoic Acid)
Primary Role	Structural component of cell membranes, especially in the brain and retina.	Precursor for eicosanoids, which regulate inflammation.
Key Health Benefits	Brain health (cognitive function, memory), eye health (retina), pregnancy and infant development.	Cardiovascular health, anti-inflammatory effects, mood regulation (depression).
Potency on Inflammation	Broader effect on attenuating pro-inflammatory cytokines.	More effective at balancing pro- and anti-inflammatory proteins.
Targeted Use	Prenatal/infant supplements, cognitive support, eye health formulas.	Mood disorder support, cardiovascular risk reduction, joint health.
Dietary Sources	Oily fish (salmon, tuna), algae oil, fortified products.	Oily fish (sardines, mackerel), fish oil supplements.

Sourcing Your Omega-3s

Both EPA and DHA are most potently found in marine sources. Oily, cold-water fish like salmon, sardines, and mackerel are excellent dietary options. For those who don't consume fish, high-quality supplements are a viable and often necessary alternative. These can be sourced from fish oil, krill oil, or sustainably from algae oil, a vegetarian option rich in DHA. When choosing a supplement, look for third-party certifications to ensure purity and potency, guaranteeing it is free from contaminants like mercury.

Considerations for Supplementation

For general wellness, a combined EPA and DHA supplement (often in a 1:1 or 2:1 EPA:DHA ratio) is suitable. However, those with specific health goals should consider targeted formulas. For example, prenatal vitamins often contain higher DHA to support fetal development, while supplements for mood or heart health may feature a higher EPA concentration. It's always best to discuss supplementation with a healthcare provider to determine the right dosage for your needs, as some conditions may require specific ratios for optimal effect.

Conclusion: Personalized Needs Dictate the Answer

Ultimately, the question of whether it's better to have more DHA or EPA has no single answer. Both fatty acids are essential for overall health, but their unique roles mean that the ideal intake ratio depends on individual needs. For those prioritizing cognitive development and eye health, especially during pregnancy, a higher DHA intake is crucial. Meanwhile, individuals focused on cardiovascular health and mood stabilization may find greater benefit from a higher EPA concentration. For most, a balanced intake from fatty fish or a high-quality supplement provides comprehensive support. Understanding the distinct functions of each omega-3 empowers you to make an informed decision and tailor your intake to achieve your specific wellness goals.

This article provides general information and is not a substitute for professional medical advice. For personalized guidance on omega-3 supplementation, consult with a qualified healthcare provider.

Frequently Asked Questions

While both support heart health, EPA appears to be particularly effective for cardiovascular health, especially in reducing major adverse cardiac events and lowering triglycerides.

DHA is considered the most critical omega-3 during pregnancy and infancy because of its vital role in the structural development of the baby's brain and retina.

DHA has shown a broader effect in reducing pro-inflammatory markers, while EPA is more effective at balancing pro- and anti-inflammatory proteins. The combined effect is often superior for managing chronic inflammation.

For general health, many standard fish oil supplements provide a balanced ratio of DHA and EPA, often around 1:1 or 2:1 EPA:DHA. This balance supports multiple bodily systems simultaneously.

First, determine your specific health goals to decide on the best DHA to EPA ratio. Then, choose a reputable brand that provides third-party testing for purity, potency, and sustainability to ensure the product is free of contaminants.

Your body can convert plant-based ALA (found in flaxseed or walnuts) into EPA and DHA, but the conversion rate is very low. Algae-based supplements are a direct, vegetarian source of marine DHA and EPA.

High doses can sometimes cause minor side effects like a fishy aftertaste, heartburn, or stomach discomfort. Extremely high doses may thin the blood, so consult a doctor before taking them, especially if you are on blood-thinning medication.