Omega-3: heart, brain, and what EPA vs DHA means

Omega-3 is one of the most-bought supplements — but few people know the difference between the two key fatty acids. Here it is, simply.

EPA and DHA — briefly

The two marine omega-3 fatty acids are EPA and DHA. They have slightly different roles, and the EU has approved clear health claims for both:

• EPA and DHA contribute to the normal function of the heart (at a daily intake of 250 mg).
• DHA contributes to the maintenance of normal brain function (at 250 mg daily).
• DHA contributes to the maintenance of normal vision (at 250 mg daily).

That's unusually solid documentation for a supplement.

Do you get enough from food?

Oily fish (salmon, mackerel, herring) is the best source. If you eat oily fish regularly, you're largely covered. If you don't — as many don't — a supplement is a simple way to meet the need.

What to look for

• The amount of EPA/DHA, not just total "fish oil." It's the active fatty acids that count.
• Freshness / oxidation. Omega-3 goes rancid easily; quality and packaging matter.
• A form you'll actually take every day.

In short

Omega-3 is one of the better-documented habits you can add — especially if you eat little oily fish. Look for real amounts of EPA and DHA, and aim for at least 250 mg for the approved heart and brain effects.

Sources

• EU Reg. 432/2012 — authorised health claims for EPA/DHA (heart, brain, vision).