Omega-3 fatty acidsWhich is better, EPA or DHA?
Short answer
It depends on the effect studied. In a 2011 review, both lowered triglycerides, and DHA lowered them more in direct comparisons. DHA raised LDL cholesterol by about 7 mg/dL compared with placebo, while EPA did not.[1] For depression, a 2019 review found benefit with products that were at least 60% EPA, at up to 1 g of EPA a day.[2] Products that were mainly DHA showed no such benefit.[2]
A 2026 review of 96 trials found that products with more DHA than EPA lowered inflammatory signal molecules the most.[3] DHA builds up in the brain and retina fastest in late pregnancy, and in the brain until age 2.[4] Fish oil contains both: a typical 1000 mg capsule has 180 mg of EPA and 120 mg of DHA.[4]
Sources (4)
- Effects of eicosapentaenoic acid versus docosahexaenoic acid on serum lipids: a systematic review and meta-analysis. Wei MY, Jacobson TA Curr Atheroscler Rep, 2011. PMID 21975919
- Efficacy of omega-3 PUFAs in depression: A meta-analysis. Liao Y, Xie B, Zhang H, He Q, Guo L, Subramanieapillai M, et al. Transl Psychiatry, 2019. PMID 31383846
- Role of the EPA: DHA dosing ratio in omega-3 supplements on blood fatty acid profiles and inflammation: a systematic review and meta-analysis. Khabir Z, Abdelhafez A, Camponovo F, Joyce P, Garcia-Bennett A Crit Rev Food Sci Nutr, 2026. PMID 41568426
- Omega-3 Fatty Acids: Fact Sheet for Health Professionals. NIH Office of Dietary Supplements. ods.od.nih.gov
More about omega-3 fatty acids
What are omega-3 fatty acids?What is the difference between ALA, EPA and DHA?What are omega-3 fatty acids used for?Which foods are high in omega-3?Are omega-3 supplements safe?Does plant omega-3 (ALA) protect the heart?For education; not medical advice. Talk to a doctor before you start, stop or change a supplement.