What Oils Have EPA in Them? A Comprehensive Guide

December 10, 2025 •

3 min read

The human body cannot produce eicosapentaenoic acid (EPA) on its own, making it an essential fatty acid that must be obtained through diet or supplements. While many people associate EPA with fish oil, several other marine and even plant-based oils offer this valuable nutrient, serving different dietary needs and preferences.

Quick Summary

EPA, an essential omega-3 fatty acid, is primarily found in marine oils such as fish and krill oil, but can also be obtained from sustainably sourced algal oil, a key vegan option. These oils are important for their anti-inflammatory properties and cardiovascular support.

Key Points

Marine Oils are Primary Sources: Fish oil and krill oil are the most common and concentrated sources of EPA, an essential omega-3 fatty acid.
Algal Oil is a Vegan Option: Derived from microalgae, algal oil provides a direct, plant-based source of EPA and DHA, bypassing the inefficient conversion from ALA.
Bioavailability Varies by Form: EPA in krill oil (phospholipid form) may be better absorbed than the triglyceride form in some fish oils, though both are effective.
ALA Oils Offer Inefficient Conversion: While oils like flaxseed and soybean contain ALA, the body's conversion to EPA is very low, making them an unreliable source for therapeutic levels.
EPA is Crucial for Heart Health: It is known to help reduce high triglyceride levels and supports overall cardiovascular function.
Choose for Purity and Sustainability: Opt for supplements with third-party certifications and consider algal or krill oil for more sustainable choices with lower contamination risks.

Eicosapentaenoic acid (EPA) is a polyunsaturated omega-3 fatty acid with significant anti-inflammatory properties and proven benefits for cardiovascular health. While its partner omega-3, docosahexaenoic acid (DHA), is also crucial for brain and eye development, EPA plays a unique role in mood regulation and reducing triglycerides. Knowing which oils contain the highest concentrations is key to optimizing your intake, whether through your diet or supplements.

Marine-Based Oils with High EPA

Marine sources are traditionally the most reliable and concentrated way to get EPA directly.

Fish Oil

Fish oil is a common omega-3 supplement offering high concentrations of both EPA and DHA, extracted from oily, cold-water fish. The concentration of EPA varies between products.

Salmon Oil: Offers a balanced EPA-to-DHA ratio.
Anchovy and Sardine Oil: Lower risk of contaminants like mercury and good EPA content.
Cod Liver Oil: Provides EPA along with vitamins A and D, requiring careful dosage to avoid toxicity.

Krill Oil

Derived from krill, this oil is a source of EPA and DHA. Its omega-3s are bound to phospholipids, which may enhance absorption. While it might have less total EPA than concentrated fish oil, it can be effective due to potential bioavailability.

Plant-Based and Algae-Derived Oils

Options for direct EPA intake beyond inefficient ALA conversion have expanded.

Algal Oil

Sourced from microalgae, algal oil is a direct, primary source of marine omega-3s for vegans. It is sustainable and often free from contaminants. Algal oil supplements can be as effective as fish oil for increasing EPA levels.

ALA-Containing Vegetable Oils

Oils like flaxseed oil contain ALA, which the body can convert to EPA, but this process is inefficient (typically less than 5%). These oils are better for general omega-3 intake than significantly boosting EPA.

Comparison of Oils with EPA Content


Oil Source	Primary Type(s) of Omega-3	Key Advantages	EPA Concentration	Vegan/Vegetarian Friendly?
Fish Oil	EPA and DHA (Triglyceride/EE)	High concentration, widely available, extensive research	High (varies, up to 80%+ with concentration)	No
Krill Oil	EPA and DHA (Phospholipid)	Potentially higher bioavailability, natural antioxidant (astaxanthin)	Moderate (lower than concentrated fish oil)	No
Algal Oil	EPA and DHA (Triglyceride)	Direct vegan source, sustainable, low contamination risk	Varies, can be high and concentrated	Yes
Flaxseed Oil	ALA	Good ALA source, high in fiber (if from seeds)	Very low (requires inefficient conversion)	Yes
Soybean Oil	ALA	Common cooking oil	Very low (requires inefficient conversion)	Yes

Potential Health Benefits and Considerations

EPA-rich oils can help with inflammation and heart health. EPA is shown to reduce triglycerides and support cardiovascular function. Look for third-party certifications for purity and potency in supplements.

Sustainability: Algal oil and krill oil are generally more sustainable options than fish oil.
Contamination: Algal oil is often free of heavy metals; reputable fish oil brands purify their products.
Bioavailability: The phospholipid form in krill oil and the triglyceride form in algal and natural fish oils may have absorption advantages over the ethyl ester form in some supplements.

How to Incorporate EPA Oils into Your Diet

Consuming fatty fish like salmon twice a week provides EPA naturally. Supplements can be taken with meals containing fat to enhance absorption. Algal oil is the most effective vegan option for adequate EPA.

Conclusion

Understanding oils containing EPA is vital for increasing intake of this key omega-3. Marine sources like fish and krill oil offer high concentrations, with algal oil providing a strong vegan alternative. ALA oils are not reliable for significant EPA levels. Choosing the right oil supports heart health, reduces inflammation, and improves well-being. Consider brand reputation, sustainability, purity, and bioavailability.

The Role of EPA in Specific Health Conditions

EPA is known for managing high triglycerides and supporting mental health. The FDA has approved EPA-based products for very high triglycerides. Its anti-inflammatory effects are studied for various conditions.

Visit a medical authority's guide to omega-3s for more information

Frequently Asked Questions

EPA oil is most commonly used for its anti-inflammatory properties and to support cardiovascular health, specifically by helping to reduce high triglyceride levels. It also plays a role in mood regulation and mental health.

Both fish and krill oil contain EPA. Krill oil’s EPA is bound to phospholipids, which may offer better bioavailability, but it typically contains less total EPA per dose than concentrated fish oil. The 'best' choice depends on your specific dosage needs and how your body responds to each form.

Yes, algal oil is an excellent source of EPA and is the most reliable direct, plant-based source of this fatty acid. It is a particularly good option for vegans and vegetarians and often has a lower risk of contaminants than some fish oils.

Flaxseed oil contains alpha-linolenic acid (ALA), which the body can convert to EPA, but the conversion is very inefficient (less than 5%). It is not a reliable source for achieving therapeutic EPA levels.

No, there are three main types of omega-3s: EPA, DHA, and ALA. While many oils contain omega-3s, the specific type and amount of EPA and DHA can vary significantly depending on the source. ALA from plants is not directly equivalent to the marine-derived EPA.

Look for third-party certifications on the product label, such as from the International Fish Oil Standards (IFOS), ConsumerLab.com, or the Marine Stewardship Council (MSC). These certifications verify the product's potency, purity, and sustainability.

Both are marine omega-3s, but EPA is primarily associated with reducing inflammation and supporting heart health, including lowering triglycerides. DHA is more crucial for brain and eye development and health.