What Is Better for Inflammation, EPA or DHA? Unpacking Omega-3's Anti-Inflammatory Powers

November 6, 2025 •

3 min read

According to a 2020 study from Tufts University, DHA and EPA work differently to reduce chronic inflammation, highlighting that the question is not simply which is better, but how they function. For individuals navigating health concerns, understanding what is better for inflammation, EPA or DHA, is key to making informed dietary or supplement choices.

Quick Summary

EPA and DHA, two vital omega-3s, have distinct anti-inflammatory effects and work through different mechanisms. While DHA appears to have a broader effect on certain pro-inflammatory cytokines, EPA is crucial for balancing inflammatory proteins. Both are necessary for comprehensive anti-inflammatory benefits.

Key Points

Distinct Mechanisms: EPA and DHA use different pathways to combat inflammation; EPA works by modulating eicosanoid production, while DHA creates anti-inflammatory resolvins and protectins.
Complementary Benefits: The best anti-inflammatory results often come from consuming both EPA and DHA, as they work together synergistically rather than one being strictly superior.
Broader Effect of DHA: Clinical studies suggest DHA may have a broader effect on suppressing a wider range of pro-inflammatory cytokines compared to EPA, especially in cases of chronic, low-grade inflammation.
EPA's Balancing Role: EPA is particularly effective at improving the balance between pro- and anti-inflammatory proteins, a crucial aspect of cardiovascular health.
Diet and Supplements: To maximize benefits, consume EPA and DHA through fatty fish like salmon and sardines; for target levels, high-quality supplements may be necessary.
Target Levels for Effect: To achieve significant anti-inflammatory benefits, research often utilizes amounts that may be higher than typical dietary intake and standard recommendations, which is often difficult through diet alone.

Omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are recognized for their anti-inflammatory properties and their contribution to a healthy diet. While both are beneficial, they combat inflammation through different pathways, making it important to understand their individual roles rather than viewing one as definitively superior. This distinction is particularly relevant for individuals managing conditions associated with chronic low-grade inflammation, such as obesity or autoimmune diseases.

The Distinct Anti-Inflammatory Mechanisms of EPA and DHA

EPA primarily works by influencing eicosanoid production. It competes with arachidonic acid (AA), an omega-6 fatty acid, to be incorporated into cell membranes. This competition leads to a shift in the body's production of eicosanoids towards less inflammatory types, reducing compounds like prostaglandin E2 (PGE2) and leukotriene B4 (LTB4). Studies indicate EPA is effective in balancing pro- and anti-inflammatory proteins and can modulate the inflammatory response of immune cells like monocytes.

DHA, abundant in the brain and eyes, also possesses significant anti-inflammatory capabilities. DHA is converted into specialized pro-resolving lipid mediators (SPMs) such as resolvins, protectins, and maresins. These SPMs play an active role in resolving inflammation. Research suggests DHA may have a broader impact on suppressing various pro-inflammatory cytokines compared to EPA. It has also been shown to inhibit NF-kB, a key factor in the expression of inflammatory genes.

EPA vs. DHA for Inflammation: Head-to-Head Research

Direct comparisons highlight the different strengths of EPA and DHA. The ComparED study, a trial involving adults with abdominal obesity and inflammation, found DHA was more effective at reducing specific inflammatory markers like IL-18. The same study noted DHA's broader effect on inflammatory cytokines, while EPA was more involved in rebalancing inflammatory proteins. However, some analyses have found similar overall effects of EPA and DHA on general inflammatory markers like C-reactive protein (CRP), suggesting that the outcome can depend on the specific marker measured and the timing of intake.

Beyond EPA vs. DHA: The Synergy of Omega-3s

While individual benefits exist, consuming both EPA and DHA together is generally recommended for a comprehensive anti-inflammatory effect. Their distinct mechanisms complement each other, providing a more robust response. The exact ratio of EPA to DHA is often less critical than ensuring adequate intake of both.

Comparison Table: EPA vs. DHA for Inflammation


Feature	Eicosapentaenoic Acid (EPA)	Docosahexaenoic Acid (DHA)
Mechanism of Action	Inhibits the production of pro-inflammatory eicosanoids by competing with omega-6 fatty acids.	Produces potent, pro-resolving lipid mediators like resolvins, protectins, and maresins.
Balance of Response	Focuses on balancing the ratio of pro- and anti-inflammatory proteins.	Has a broader effect on suppressing a wider range of pro-inflammatory cytokines.
Impact on Specific Markers	Significantly lowers TNFα levels in some studies; potentially less potent than DHA for other cytokines.	Shows a broader suppressive effect on multiple inflammatory cytokines, including IL-6 and MCP1.
Complementary Action	Crucial for the initial response by modulating eicosanoid production.	More effective at the resolution phase of inflammation.

Maximizing Anti-Inflammatory Effects: Dietary vs. Supplements

Obtaining EPA and DHA through diet is ideal. Fatty fish such as salmon, mackerel, and sardines are excellent sources, with the American Heart Association recommending at least two servings weekly. Algae is a good plant-based source of both EPA and DHA. For some, supplements may be needed to achieve target levels. When supplementing, choosing a product with both EPA and DHA is beneficial for their combined effects. Purity is also important, so look for third-party testing for contaminants.

Conclusion: The Best Approach for Inflammation

Considering what is better for inflammation, EPA or DHA, research indicates they are not interchangeable but rather work together to combat inflammation. DHA shows strength in reducing certain inflammatory cytokines, while EPA helps balance inflammatory proteins. The most effective approach for managing inflammation is to ensure adequate intake of both, primarily through a diet rich in fatty fish or, if necessary, through a high-quality supplement containing both EPA and DHA. Their combined action offers a comprehensive defense against chronic inflammation.

Authoritative Resource for Further Reading

For more detailed information on omega-3 fatty acids and their health effects, refer to the National Institutes of Health (NIH) fact sheet.

Frequently Asked Questions

EPA and DHA combat inflammation through distinct mechanisms. EPA competes with pro-inflammatory omega-6 fatty acids to produce less inflammatory eicosanoids. DHA, on the other hand, is the precursor for potent, pro-resolving lipid mediators like resolvins and protectins, which actively signal the resolution of inflammation.

Research provides mixed results on which fatty acid is more potent for reducing systemic markers like CRP. Some studies show DHA has a greater effect on certain cytokines, while meta-analyses have found similar overall effects between EPA and DHA on CRP, suggesting their impact can vary depending on the specific inflammatory marker.

The ideal ratio is not universally agreed upon, but many health professionals recommend a balanced supplement containing both EPA and DHA to benefit from their complementary effects. Research suggests that a mixture can be more effective than either fatty acid alone for overall inflammatory gene expression.

The best way to ensure sufficient intake of EPA and DHA is through diet, particularly by consuming fatty fish like salmon, sardines, and mackerel at least twice per week. For target amounts to manage specific inflammatory conditions, supplements are often recommended under a doctor's guidance.

Yes, algae and seaweed are among the best plant-based sources of preformed EPA and DHA. While some plant foods like flaxseed and walnuts contain ALA, the body's conversion of ALA to EPA and DHA is highly inefficient.

Omega-3 fatty acids are incorporated into cell membranes over time. The anti-inflammatory effects can become noticeable over several weeks to a few months of consistent supplementation. It is not an immediate effect.

High intake of omega-3s can have a blood-thinning effect and may reduce immune function by changing inflammatory responses. This is a particular concern for those on blood-thinning medication. Always consult a healthcare professional before starting omega-3 supplements.