Choosing an Omega-3 Supplement
Recommended Daily Consumption of EPA and DHA
It is recommended to consume 200 to 270 mg of EPA and DHA per day, depending on an individuals need. It is estimated the average American consumes less than 100 mg of EPA and DHA per day.1 With these statistics, it is well-established that most, if not all, Americans should be supplementing with an omega-3 supplement that includes EPA and DHA.
Considerations for Choosing an EPA/DHA Omega-3 Supplement
With so many fish oil supplements on the market with differing ratios, formulas, and potency, it can be difficult to understand which fish oil to choose.
The aim of fish oil supplements is to provide a source of omega-3’s from fish, with some sources concentrated to a specific EPA and DHA ratio. EPA and DHA are two long-chain omega-3 fatty acids that play a vital role in human health. The quality of fish oil supplements is crucial for ensuring proper delivery of these important omega-3’s.
Once extracted from the source, fish oil becomes highly susceptible to oxidization and rancidity. Fish oil is a fragile oil and requires proper care during the extracting, manufacturing, and bottling process to ensure the oil remains viable. Many supplements on the market could be rancid or oxidized before they hit the shelves.
One study found 68% of flavored and 13% of unflavored EPA and DHA supplements exceeded the upper limit for oxidative status.2
Another study found 11 to 62% of over-the-counter fish oil or EPA and DHA products were oxidized.3
As fish oil is very fragile, processing and manufacturing methods can impact the quality of an EPA and DHA supplement. The gold standard for fish oil is molecular distillation accompanied with cold filtration. Molecular distillation allows for gentle processing to achieve a higher purity standard of the oil while removing potential contaminations. With the combination of cold filtration, it minimizes heat damage and potential for oxidative damage.
To preserve the quality of EPA and DHA, the capsule and bottle should be dark in color to protect the oil from sunlight, heat, and other exposures that could oxidize the oil.
Proper Testing Parameters for Omega-3 Supplements
Due to environmental concerns, omega-3 supplements and fish oil are widely contaminated with environmental toxins like mercury, dioxins, Polychlorinated biphenyls (PCBs), aluminum, organochlorines (OCs), and other chemical compounds that impact human health.
Studies investigating omega-3’s contaminated with these toxins have found over 9 weeks of supplementation, PCBS and OCs
were concentrated in the adipose tissue of the study population.4
While Omega-3’s have beneficial impact on human health, those that go untested and sourced from questionable sources could have negative impacts. This is why it is pertinent to find an Omega-3 supplement that undergoes rigorous testing strategies.
Omega-3 Health Benefits
With Omega-3 supplements focused on EPA and DHA, the EPA and DHA will have a specific ratio. While any quantity of EPA and DHA is beneficial, there are specific functions that utilize a more tailored ratio of these compounds.
EPA and DHA have specific functions within the body, so the ratio may be important depending on the desired effect. EPA has been demonstrated to combat inflammation, improve cardiovascular disease, lower blood pressure, and support arthritis.5 Conversely, DHA has been demonstrated to support brain and ocular health, supporting cognitive function, improve memory, and support a healthy mood.6
Looking for the Proper EPA:DHA Ratio in Omega-3 Supplements
It is generally recommended to consume anywhere from a 1:1, 2:1, or 5:1 ratio for EPA and DHA. The ratio for EPA and DHA demonstrates the comparison of EPA to DHA, a 2:1 ratio indicates two parts of EPA to one part of DHA, or a higher concentration of EPA. A multitude of clinical studies have been conducted on the EPA and DHA ratio.
Some studies find that a 1:1 ratio is more ideal for improving lipid profile and reducing oxidative stress as compared to 2:1 or 1:2.7 A separate trial found any ratio of EPA and DHA had anti-inflammatory capacity. For example, a 1:2 ratio was found to reduce TNF, IL-6, and IL-1B.8 However, some combinations of EPA and DHA reaching higher ratios, such as a 55:45 ratio, might be more beneficial to delivering all around support to cognitive, anti-inflammatory, and cardiovascular function.9
Conclusion
Investigating the role of EPA and DHA in human health can be beneficial in picking the proper Omega-3 dietary supplement necessary for an individual. The quality, manufacturing, and processing of an Omega-3 supplement influences the efficacy of the supplement to which it provides benefit for wellness. Additionally, deciding the proper ratio necessary for an individual can be difficult with most research pointing towards a bigger is better approach.
- Albert, B. B., Cameron-Smith, D., Hofman, P. L., Cutfield, W. S. (2013). Oxidation of Marine Omega-3 Supplements and Human Health. Biochemistry Research International, 464921. doi: 10.1155/2013/464921
- Cave, C., Hein, N., Smith, L. M., Anderson-Berry, A., Richter, C. K., Bisselou, K. S., Appiah, A. K., Kris-Etherton, P., Skulas-Ray, A. C., Thompson, M., Nordgren, T. M., Hanson, C., Thoene, M. (2020). Omega-3 Long-Chain Polyunsaturated Fatty Acids Intake by Ethnicity, Income, and Education Level in the United States: NHANES 2003-2014. Nutrients, 12(7), 2045. https://doi.org/10.3390/nu12072045
- Hands, J. M., Anderson, M. L., Cooperman, T., Frame, L. A. (2024). A Multi-Year Rancidity Analysis of 72 Marine and Microalgal Oil Omega-3 Supplements. Journal of Dietary Supplements, 21(2), 185-206. DOI: 10.1080/19390211.2023.2252064
- Hong, M. Y., Lumibao, J., Mistry, P., Saleh, R., Hoh, E. (2015). Fish Oil Contaminated with Persistent Organic Pollutants Reduces Antioxidant Capacity and Induces Oxidative Stress without Affecting Its Capacity to Lower Lipid Concentrations and Systemic Inflammation in Rats. Journal of Nutrition, 145(5), 939-944. doi: 10.3945/jn.114.206607
- Lluis, L., Taltavull, N., Munoz-Cortes, M., Sanchez-Martos, V., Romeu, M., Giralt, M., Molinar-Toribio, E., Torres, J. L., Perez-Jimenez, J., Pazos, M., Mendez, L., Gallardo, J. M., Medina, I., Nogues, M. R. (2013). Protective Effect of the Omega-3 Polyunsaturated Fatty Acids: Eicosapentaenoic Acid/Docosahexaenoic Acid 1:1 Ratio on Cardiovascular Disease Risk Markers in Rats. Lipids in Health and Disease, 12(140). https://doi.org/10.1186/1476-511X-12-140
- Swanson, D., Block, R., Mousa, S. A. (2012). Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life. Advances in Nutrition, 3(1), 1-7. doi: 10.3945/an.111.000893
- Li, J., Pora, B. L. R., Dong, K., Hasjim, J. (2021). Health Benefits of Docosahexaenoic Acid and Its Bioavailability: A Review. Food Science & Nutrition, 9(9), 5229-5243. doi: 10.1002/fsn3.2299
- Shang, T., Liu, L., Zhou, J., Zhang, M., Hu, Q., Fang, M., Wu, Y., Yao, P., Gong, Z. (2017). Protective Effects of Various Ratios of DHA/EPA Supplementation on High-Fat Diet-Induced Liver Damage in Mice. Lipids in Health and Disease, 16(65). ttps://doi.org/10.1186/s12944-017-0461-2
- AbuMweis, S., Omran, D. A., Al-Shami, I., Jew, S. (2021). The Ratio of Eicosapentaenoic Acid to Docosahexaenoic Acid as a Modulator for the Cardio-Metabolic Effects of Omega-3 Supplements: A Meta-Regression of Randomized Clinical Trials. Complementary Therapies in Medicine, 57, 102662. https://doi.org/10.1016/j.ctim.2021.102662
