Nutrition Diet: How to Increase EPA Levels?

October 17, 2025 •

4 min read

According to the American Heart Association (AHA), consuming one to two servings of seafood per week can help reduce the risk of certain heart problems. A key component in this health-protective effect is eicosapentaenoic acid, or EPA, an omega-3 fatty acid. Understanding how to increase EPA levels is crucial for harnessing its anti-inflammatory and cardiovascular benefits.

Quick Summary

This guide details effective dietary strategies and supplementation methods to boost EPA levels. It covers the best food sources, from fatty fish to plant-based algae oil, and outlines the benefits of prioritizing EPA for your overall wellness.

Key Points

Fatty Fish is Key: The most direct and bioavailable source of EPA is fatty fish such as salmon, sardines, and mackerel.
Supplements are an Option: High-quality fish oil, krill oil, or algae oil supplements offer a concentrated dose of EPA.
Algae Oil for Vegans: Vegans and vegetarians can directly increase EPA levels with algae oil supplements, as the conversion from plant-based ALA is inefficient.
Balance Omega Ratios: Reducing high omega-6 intake from processed vegetable oils is as important as increasing omega-3 intake.
Consider Your Source: Both sustainability and contamination (especially for fish sources) are important considerations when choosing your EPA source.
Combine Diet and Supplements: For many, a balanced approach combining whole food sources with a targeted supplement is the most effective strategy.

The Importance of EPA in Your Diet

Eicosapentaenoic acid (EPA) is a polyunsaturated omega-3 fatty acid critical for various bodily functions, most notably its role as a precursor for anti-inflammatory eicosanoids. While your body can convert some alpha-linolenic acid (ALA), found in plants, into EPA and DHA, this process is highly inefficient. Therefore, obtaining EPA directly from marine sources is the most effective way to ensure adequate levels. Higher EPA levels are associated with numerous health benefits, including a reduced risk of cardiovascular disease, lower triglycerides, and improved mood.

Prioritizing Fatty Fish

For non-vegans, the most abundant and bioavailable source of EPA is fatty, cold-water fish. The American Heart Association recommends eating two servings of fish per week, with a focus on oily varieties. This approach provides a direct and efficient way to boost your EPA intake and reap its benefits.

Here are some of the best oily fish sources for increasing EPA levels:

Salmon: A classic choice, rich in both EPA and DHA. Look for wild-caught salmon for potentially higher omega-3 levels.
Mackerel: These small, oily fish are packed with omega-3s and are often more sustainable than larger fish.
Sardines: Conveniently available tinned or fresh, sardines are an excellent and cost-effective source of EPA.
Herring: Similar to sardines, herring is a small fish with a high concentration of beneficial omega-3s.
Anchovies: Tiny but mighty, anchovies are a great addition to sauces, salads, and pizzas for an EPA boost.

Plant-Based and Supplemental Options

For those who do not eat fish, or simply need a more concentrated source, supplements are a viable and effective option. Vegan options are also available, ensuring everyone can achieve optimal EPA levels.

Algae Oil: Algae oil is the only truly direct, plant-based source of EPA and DHA. Since fish obtain their omega-3s from consuming algae, taking algae oil cuts out the middleman entirely. It is a sustainable and pure option for vegans and vegetarians.
Fish Oil: Fish oil supplements are widely available and contain concentrated doses of EPA and DHA. Prescription-strength fish oil (icosapent ethyl, a purified EPA) has been approved by the FDA for specific cardiovascular conditions.
Krill Oil: Derived from small crustaceans, krill oil is another source of EPA and DHA. Some studies suggest its omega-3s are more bioavailable, though it is a less sustainable option than algae oil.

The Importance of the Omega-6 to Omega-3 Ratio

The balance between omega-6 and omega-3 fatty acids in your diet is also critical. The standard Western diet is often very high in omega-6 fatty acids and low in omega-3s, leading to a pro-inflammatory state. By actively increasing your EPA intake and reducing omega-6 sources (like processed vegetable oils), you can help correct this imbalance and promote an anti-inflammatory state in the body. Choosing healthier cooking oils like olive oil and limiting processed foods are effective steps.


Source Category	Examples	EPA Content	Pros	Cons
Oily Fish	Salmon, Mackerel, Sardines	High	Rich in EPA, plus other nutrients like vitamin D and protein. Bioavailable.	Potential contaminants (mercury), sustainability concerns with some species. Not suitable for vegans.
Plant-Based (ALA)	Flaxseed, Chia Seeds, Walnuts	Contains ALA only	High in fiber, good for overall health.	Very low conversion rate to EPA/DHA.
Fish Oil Supplements	Capsules, Liquids	High & Concentrated	Effective for increasing levels, convenient dosage.	Potential GI side effects, less sustainable than algae, not vegan.
Algae Oil Supplements	Capsules, Liquids	High & Concentrated	Direct, plant-based source of EPA/DHA, sustainable, pure. Vegan-friendly.	Can be more expensive than fish oil.

Practical Dietary Changes to Increase EPA

Incorporate more oily fish: Aim for at least two servings per week, prioritizing salmon, sardines, and mackerel. Experiment with different preparations like grilling, baking, or adding tinned fish to salads.
Use omega-3-rich oils: Use rapeseed (canola) oil or flaxseed oil in dressings and cooking, though remember these provide ALA, not direct EPA.
Opt for grass-fed products: If you consume meat or dairy, choose products from grass-fed animals. This can improve the omega-3 to omega-6 ratio compared to grain-fed options.
Consider an algae oil supplement: For vegans and those who dislike fish, a high-quality algae oil supplement is the most direct way to increase EPA levels.
Reduce processed foods: Many processed foods contain high levels of omega-6-rich vegetable oils. Limiting these foods naturally helps balance your omega ratio.

Conclusion: A Balanced Approach to Optimal EPA Levels

Increasing your EPA levels is a significant step toward supporting heart, brain, and joint health. For most, the best approach involves a combination of dietary adjustments and, if necessary, supplementation. By focusing on incorporating fatty fish and plant-based ALA sources, and opting for a high-quality algae or fish oil supplement when needed, you can effectively boost your EPA intake. Always consult with a healthcare provider before starting a new supplement regimen, especially if you have pre-existing conditions or take other medications. A mindful dietary approach is the most sustainable path to long-term wellness.

For more comprehensive information on omega-3 fatty acids, visit the National Center for Complementary and Integrative Health.

Frequently Asked Questions

EPA is primarily known for its role in reducing inflammation and supporting heart health, while DHA is a major structural component of the brain and retina, making it crucial for brain and eye development.

Plant-based sources like flaxseeds and walnuts contain ALA, which the body can convert into EPA and DHA. However, this conversion process is highly inefficient, so direct sources like fatty fish or algae oil are more effective for significantly increasing EPA levels.

The best food sources of EPA are fatty, cold-water fish such as salmon, mackerel, sardines, and herring. Shellfish like oysters also provide a good amount.

Supplements may be beneficial if you don't eat fish regularly, have a health condition that could benefit from higher omega-3 levels, or need a specific dosage prescribed by a doctor. A diet rich in fatty fish is often sufficient for healthy individuals.

Algae oil is a plant-based supplement derived from marine algae, the primary producers of EPA and DHA. It is considered an excellent and sustainable vegan source of these crucial omega-3 fatty acids.

To improve your omega-6 to omega-3 ratio, focus on reducing your consumption of processed vegetable oils (like corn and sunflower oil) and foods cooked in them. Opt for healthier cooking oils like olive oil and increase your intake of omega-3-rich foods.

While generally safe, high doses of EPA or fish oil supplements (over 3 grams daily) could increase the risk of bleeding. Mild side effects like burping, nausea, or diarrhea can also occur. Always consult a healthcare provider before taking high doses.