EPA (eicosapentaenoic acid)

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EPA (eicosapentaenoic acid)

Definition: What is EPA?
What is the function of EPA?
What makes EPA unique?
How much EPA do you need per day?
When do you especially need EPA?
How does an EPA deficiency arise and how does it manifest itself?
What should you pay attention to when taking omega-3 fatty acids like EPA?
Which foods contain the most EPA?

Definition: What is EPA (eicosapentaenoic acid)

EPA is the abbreviation for eicosapentaenoic acid. It is a polyunsaturated fatty acid from the omega-3 fatty acid group. Natural fatty acids differ in their chemical structure, chain length, and degree of saturation.¹ EPA is a long-chain polyunsaturated fatty acid with five double bonds at the carbon atoms. The position of these double bonds at the carbon atoms determines whether EPA is an omega-3 fatty acid.² At room temperature, it exists as a colorless oil.³

Three omega-3 fatty acids are particularly important for the human body: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The former is essential, meaning it is vital and must be supplied to the body through food. The other two omega-3 fatty acids, EPA and DHA, can be produced in small amounts by the body from the plant-based omega-3 fatty acid ALA.⁴

For the conversion of alpha-linolenic acid to EPA to work, various micronutrients are needed, especially vitamin B6, vitamin B7, calcium, magnesium, and zinc.⁵ In addition, the omega-6 concentration in the body must not be too high, as this can block the conversion process.

What functions does EPA have?

From a nutritional perspective, polyunsaturated fatty acids such as eicosapentaenoic acid are particularly valuable because they are required for numerous metabolic processes and other bodily functions. For example, EPA is involved in the regulation of blood pressure and heart rate. EPA is also needed for healthy bodily functions such as the immune system and blood clotting.⁶ Omega-3 fatty acids are also components of the cell membrane and act as a precursor for the formation of tissue hormones.⁷

What makes EPA unique?

Various studies have already provided evidence that EPA administration can reduce cardiovascular risk. For example, scientists at Harvard Medical School in Boston have demonstrated that EPA can reduce the likelihood of heart attack, stroke, and death from acute cardiovascular disease by up to a quarter in high-risk patients.⁸ EPA appears to have a positive effect on various health problems such as coronary heart disease (CHD), increased blood clotting tendency, elevated blood lipid levels, high blood pressure, and circulatory and cardiac arrhythmias.⁹

There is also exciting information on the relief of depression with EPA. Eicosapentaenoic acid is said to have anti-inflammatory effects – and depressive symptoms are often associated with elevated inflammation levels. In one study, overweight adults with depression and elevated inflammation levels were treated with EPA. Indeed, an improvement in symptoms was observed with the treatment.¹⁰ Omega-3 fatty acids can also have a mood-enhancing effect.¹¹ Studies have shown that EPA can help promote positive emotions, reduce anxiety and aggression, and even have a positive effect on the symptoms of schizophrenia and manic-depressive illness.¹²

How much EPA do you need per day?

The German Nutrition Society (DGE) points out that the fat in our food not only provides energy and valuable fatty acids, but also contains fat-soluble vitamins. For this reason, you should never eliminate healthy fats like omega-3 fatty acids from your diet—even if you're on a diet. The general recommendation is to reduce saturated fatty acids, which are usually found in animal products, and instead focus on vegetable oils and nuts. However, in its guidelines for daily intake, the DGE does not differentiate between alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and other fatty acids. It simply recommends that adolescents and adults cover 30 percent of their daily energy needs with (preferably healthy) fats. For pregnant and breastfeeding women, the value is given as 30 to 35 percent.¹³

When do you especially need EPA?

Eicosapentaenoic acid contributes to normal heart function and the maintenance of normal blood cholesterol levels. Omega-3 fatty acids are therefore primarily used to prevent cardiovascular disease.¹⁴ If you suffer from risk factors such as obesity and/or high blood pressure, taking them might be beneficial for you—just talk to your doctor about it. Especially in high-risk patients, the substance could have a positive effect on longevity.

EPA also plays an important role in women's health. Make sure you get enough of this important nutrient if you're trying to get pregnant: Omega-3 fatty acids are involved in hormone production and help keep your eggs healthy.¹⁵ EPA could therefore help you fulfill your desire to have children. During pregnancy and breastfeeding, women's need for omega-3 fatty acids is increased: they ensure the healthy development of the brain and eyes of the fetus or infant.¹⁶

How does an EPA deficiency arise and how does it manifest itself?

Since eicosapentaenoic acid is mainly found in fish such as salmon and herring, vegetarians and vegans are particularly at risk of developing a deficiency. Older people can also be deficient if altered metabolic processes and/or a reduced appetite result in too little ALA being converted to EPA or absorbed with food. People with impaired fat absorption, for example due to celiac disease, cystic fibrosis, or short bowel syndrome, can also develop a deficiency.¹⁷ Initial signs can be dry, flaky skin and an increased susceptibility to infections.¹⁸ In the long term, the risk of diseases such as arteriosclerosis, depression, and Alzheimer's disease increases.¹⁹

What should you pay attention to when taking omega-3 fatty acids like EPA?

Medications, as well as dietary supplements containing omega-3 fatty acids, can increase the risk of dangerous atrial fibrillation in heart patients, warns the German Federal Institute for Risk Assessment (BfR).²⁰ If you want to support your heart health with EPA, be sure to consult your doctor before taking it to avoid cardiac arrhythmias. If you have an increased tendency to bleed, for example, because you are taking anticoagulants such as Marcumar, you should also be very careful: The substance can increase the effect of the medication.

Otherwise, few side effects are known from taking dietary supplements containing EPA, such as fish oil. Intolerance reactions such as skin rash, nausea, and diarrhea have occasionally been observed.²¹ Important: Always follow the recommended dosage instructions on the packaging and do not exceed the daily dose.

Which foods contain the most EPA?

Eicosapentaenoic acid, one of the most biologically active omega-3 fatty acids, is most abundant in fatty cold-water marine fish such as sardines, herring, salmon, mackerel, and tuna. Smaller amounts are found in low-fat fish such as trout, cod, and haddock.²² Certain microalgae such as spirulina and chlorella are possible plant-based sources. People who do not want to eat fish should ensure they have an adequate supply of plant-based alpha-linolenic acid. This is found primarily in linseed, walnut, and rapeseed oil and can be converted to eicosapentaenoic acid by the body to a small extent. Alternatively, there are dietary supplements containing eicosapentaenoic acid, for example in the form of capsules and oils, some of which are made from plants.