Should Omega 3 have more EPA or DHA? The Guide to Choosing the Right Ratio

October 25, 2025 •

3 min read

According to research presented at a 2021 American College of Cardiology conference, EPA and DHA may have contrasting effects on cardiovascular events. This study reinforces a critical question for consumers of fish oil supplements: should omega 3 have more EPA or DHA to achieve specific health goals?

Quick Summary

EPA and DHA, two key omega-3s, offer distinct benefits for different health objectives, from heart and mental well-being to brain development. The ideal ratio depends heavily on your specific needs, emphasizing a personalized approach to supplementation. Research highlights EPA's potent anti-inflammatory and cardiovascular effects, while DHA is crucial for cognitive and eye health.

Key Points

EPA for Inflammation and Heart Health: EPA is more associated with combating inflammation, lowering triglycerides, and potentially reducing major adverse cardiovascular events.
DHA for Brain and Eye Function: DHA is a critical structural component of the brain and eyes, playing a vital role in cognitive function, memory, and vision.
DHA is Crucial for Development: During pregnancy and infancy, DHA is essential for the healthy development of a baby's brain and eyes.
The Ideal Ratio Depends on Your Goals: The 'best' omega-3 ratio is not universal; it should be tailored to your specific health objectives, whether it's focused on heart, brain, or general wellness.
Check Purity and Concentration: Always scrutinize the supplement label for the exact amounts of EPA and DHA, and look for third-party certifications to ensure purity and quality.
Source Matters for Bioavailability: Marine-derived supplements (fish or algae) provide direct EPA and DHA, while plant-based ALA has a very low conversion rate.

The Fundamental Difference Between EPA and DHA

Omega-3 fatty acids are essential polyunsaturated fats not produced efficiently by the body. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the most active types, found mainly in fatty fish and algae. They have distinct functions, and adjusting their ratio in supplements can target specific health needs.

The Unique Benefits of EPA

EPA is a 20-carbon fatty acid known for its strong anti-inflammatory effects. This makes it useful for conditions involving chronic inflammation.

Key areas where prioritizing EPA is beneficial:

Cardiovascular Health: EPA intake is linked to a lower risk of major cardiovascular events and may reduce triglycerides.
Mental Health: Higher EPA may be more effective for certain mood disorders like depression and anxiety. A higher EPA:DHA ratio is often recommended for mood support.
Joint and Autoimmune Conditions: EPA's anti-inflammatory properties may help manage symptoms in conditions such as rheumatoid arthritis.

The Crucial Role of DHA

DHA is a longer, 22-carbon fatty acid vital for the brain and retina. It's essential for cell membrane fluidity and function and is found in high concentrations in the brain.

Key areas where prioritizing DHA is effective:

Brain and Cognitive Function: DHA is crucial for memory, learning, and overall cognitive function. It has been associated with improved memory in adults.
Pregnancy and Infant Development: Adequate DHA is critical for brain and eye development during pregnancy and early childhood. Prenatal supplements often have a high DHA:EPA ratio.
Eye Health: DHA supports visual development and may protect against age-related macular degeneration.

The Verdict: EPA vs. DHA

The optimal EPA or DHA focus depends on individual health goals. A balanced supplement is often recommended for general wellness. However, targeting specific concerns requires adjusting the ratio. For specific health goals and recommended omega-3 focus, you can find more details in the referenced document from Live Momentous.

Choosing the Right Omega-3 Supplement

Factors beyond the EPA and DHA ratio are important when selecting a supplement:

Concentration and Purity: Look for supplements that clearly list EPA and DHA amounts and are from reputable brands. High concentrations can mean smaller doses.
Third-Party Testing: Ensure products are tested for contaminants like mercury by independent organizations such as NSF or MSC.
Form of Omega-3: The triglyceride form (rTG or TG) is generally better absorbed than ethyl esters (EE).
Freshness: Omega-3s can spoil. Check the expiration date and look for antioxidants like Vitamin E. Avoid products with a strong fishy taste.
Sustainability: Choose sustainably sourced options or vegan algae-based supplements.

Comparison Table: EPA vs. DHA


Feature	EPA (Eicosapentaenoic Acid)	DHA (Docosahexaenoic Acid)
Primary Benefit	Anti-inflammatory, Cardiovascular Health	Brain Development and Function, Eye Health
Molecular Structure	20 carbons	22 carbons
Key Areas of Action	Reduces inflammation, may lower triglycerides	Structural component of brain and retina
Ideal For	Heart health support, inflammatory conditions, mood	Cognitive function, pregnancy, infant development, eye health
Found In	Fatty fish, Algae	Fatty fish, Algae, Breast milk

Sources of Omega-3s

Fatty Fish: Salmon, mackerel, sardines, herring, anchovies, and trout are rich in both EPA and DHA.
Algae Oil: A vegan source of preformed DHA and often EPA.
Plant-Based (ALA): Flaxseeds, chia seeds, and walnuts contain ALA, which converts to EPA and DHA at a low rate.

Conclusion

Understanding EPA and DHA benefits allows for a tailored approach to omega-3 supplementation. While a balanced ratio is good for general health, specific goals may require adjusting the ratio. Prioritizing EPA can help with heart health and inflammation, while prioritizing DHA supports brain and eye health and is vital during pregnancy. Always choose high-quality, tested supplements and consult a healthcare professional.

For more detailed information, the National Institutes of Health offers resources on omega-3 fatty acids and health.

Frequently Asked Questions

While plant-based foods like flaxseeds and walnuts contain ALA, the body's conversion of ALA to EPA and DHA is very inefficient. Vegans and vegetarians may consider supplementing with algae oil, which provides preformed DHA and often EPA.

For general health and overall wellness, a balanced ratio of EPA and DHA is a great option. However, for specific therapeutic benefits, such as intense anti-inflammatory effects or support for mental health, a higher-EPA formula may be more effective. For brain and eye health, a higher-DHA ratio may be ideal.

Look for supplements that are third-party tested and certified by independent organizations like NSF or MSC. These certifications ensure the product has been tested for heavy metals like mercury and other contaminants.

High-dose EPA has shown clinical benefits in reducing cardiovascular events in high-risk patients. However, high intake levels can increase the risk of bleeding. It is crucial to discuss any high-dose supplementation with a doctor, especially if you take blood-thinning medication.

While DHA plays a role in overall brain health, studies have suggested that EPA may be more associated with mood support and reducing symptoms of depression. A combined formula or a higher EPA concentration may be recommended for mental health.

The American Heart Association recommends eating fatty fish, rich in EPA and DHA, at least two times a week to support cardiovascular health. Other organizations may have varying recommendations depending on specific health needs.

Common side effects can include a fishy aftertaste, bad breath, heartburn, nausea, and diarrhea. High doses can potentially increase the risk of bleeding.