Omega 3 EPA and DHA, an invincible pair of cardiovascular system defenders

Omega 3 EPA and DHA, an invincible pair of cardiovascular system defenders

Omega-3 EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) act together and specifically to defend the cardiovascular system. Therefore, ensuring the right intake of both of these nutrients is the best strategy to achieve the highest possible protective effect on cardiovascular health. That's the advice of Dariush Mozaffarian and Jason Wu, experts at the Harvard School of Public Health in Boston, USA, who published in the Journal of Nutrition an analysis of the benefits of the two fatty acids found in a series of experiments conducted on both humans and animals. 

The importance of dietary intake of EPA and DHA

There have been many research studies since the 1970s that have demonstrated the cardiovascular health benefits associated with Omega-3s found in fish and fish oil. However, no study has clarified whether the two main food-derived Omega-3s, EPA and DHA, have overlapping or complementary effects. What is known is that DHA must be taken directly from the diet because the human body is only able to synthesize small amounts of it from EPA. Even with regard to the latter, the most effective route of intake is fatty fish, for example salmon, mackerel, and herring, which contain EPA at high concentrations and readily available for use. In this case, however, part of the amounts required by the human body to stay healthy can be obtained from some precursors found in plant foods, such as alpha-linolenic acid (ALA). 

A combined intake for maximum benefits

The analysis conducted by Mozzafarian and Wu shows that in some cases EPA and DHA exert the same benefits on the cardiovascular system. Examples include reduced triglyceride levels, arterial wellness, reduced risk of thrombi, and improved parameters of inflammation and oxidative stress. However, other benefits are specifically associated with one of the two Omega-3s. For example, DHA reduces the risk of fatal heart attacks associated with cardiac arrhythmias, while it is unclear whether EPA also exerts such a protective effect. Not only that, DHA also has specific actions on cholesterol particles. On the other hand, some studies indicate that EPA alone reduces the likelihood of having to deal with nonfatal cardiovascular problems. Based on this evidence, the authors of the analysis recommend ensuring an adequate intake of both EPA and DHA. According to the two researchers, such an approach allows one to benefit from the actions of both of these omega-3s at all stages of life. 

An example?

Children cannot synthesize high enough levels of DHA from EPA, and to take advantage of the specific actions of this Omega-3, they must take it directly through food. 

Do plant foods provide enough EPA?

Regarding, then, EPA, the researchers pointed out that the amounts of this fatty acid that can be synthesized from ALA found in plant-based foods, such as nuts, are quite low. However, this type of food source may be important for those who do not eat enough fish and, therefore, would not otherwise be able to secure the specific benefits of EPA. Not only that, among possible sources of Omega-3, Mozzafarian and Wu also mentioned the existence of purified EPA and DHA supplements, which are useful for ensuring proper intake of both of these fatty acids. 

The recommended doses

Commenting on the results of the analysis, the two researchers stressed the importance of new studies to further clarify the specific actions exerted by EPA and DHA. Precisely because the picture of the specific effects of these Omega-3s is not yet complete, it is currently not possible to state the exact amounts of each fatty acid that should be taken daily. However, for maximum cardiovascular benefits, one should not go below 250 to 500 milligrams per day total of EPA+DHA.  

Note from the editors In Italy and the EU area, recent official guidelines specify precise daily amounts, according to the following wording:

• Heart health:250 mg EPA and DHA contribute to normal heart function.
• Brain and visual functions:250 mg of DHA contributes to the maintenance of normal brain and visual functions.
• Triglyceride levels: 2000 mg EPA and DHA contribute to the maintenance of blood triglyceride concentrations.
• Blood pressure: 3000 mg of EPA and DHA contribute to the maintenance of blood pressure.

Source:

 Mozaffarian D, Wu JH, "(n-3) fatty acids and cardiovascular health: are effects of EPA and DHA shared or complementary?", J Nutr. 2012 Mar;142(3):614S-625S