Benefits of EPA and DHA

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are two long-chain omega-3 fatty acids that play a crucial role in the body. They are found primarily in fatty fish like mackerel, sardines, and salmon – but also in high-quality supplements. For anyone biohacking for improved cognitive function, inflammation regulation, and heart health, these fatty acids are true MVPs.

What is the difference between EPA and DHA?

EPA – best known for its anti-inflammatory properties. It influences the production of prostaglandins and cytokines, making it important for joint health, mood, and the immune system.
DHA – builds the actual structure of the brain and nervous system. It makes up 97% of the omega-3 fatty acids in the brain and 93% in the retina of the eye.
Together, they are a powerhouse for both body and mind.

Benefits of EPA and DHA

• Supports the brain – Docosahexaenoic acid is essential for optimal brain function, especially in children and the elderly.

• Heart health – Both EPA and DHA contribute to maintaining normal triglyceride levels and blood pressure.

• Counteracts inflammation – EPA helps balance the body’s inflammatory response.

• Mental health – Studies have shown that omega-3s can have a positive effect on depression and anxiety.

• Vision function – DHA is crucial for eye health and visual acuity.

Biohacking Tips: How to Get More EPA and DHA

• Eat fatty fish 2–3 times a week

• Take supplements with fish oil or algae oil (for vegans)

• Aim for at least 1000 mg of eicosapentaenoic acid/docosahexaenoic acid per day – but adjust dosage as needed and in consultation with a healthcare professional

1. Can I get enough omega-3 through diet alone?
   Yes – but only if you eat a lot of fatty fish. Many still choose supplements to be sure.

2. Which is better – fish oil or krill oil?
   Fish oil usually contains more eicosapentaenoic acid/docosahexaenoic acid per dose, while krill oil may be absorbed more easily. Choose what suits you best.

3. How quickly will I notice effects?
   Some notice a difference within 1–2 weeks, while others may need 4–8 weeks. It depends on your body’s levels and what you want to address.

Eicosapentaenoic acid and docosahexaenoic acid are foundational pillars of a healthy lifestyle – whether you want to boost brain function, reduce inflammation, or optimize your longevity. For best results: combine them with an anti-inflammatory diet, stress management, and regular physical activity.