Eicosapentaenoic acid — better known as EPA — is a polyunsaturated fatty acid belonging to the omega-3 family, widely regarded as one of the healthiest groups of fats. It is also classified as an essential fatty acid, meaning the human body cannot produce it in sufficient quantities on its own. EPA must therefore be obtained through diet or supplementation. So what makes this particular fatty acid so important, and what happens when you do not get enough?
What Makes EPA Essential?
The defining characteristic of eicosapentaenoic acid is that your body depends on it but cannot manufacture adequate amounts internally. This makes a consistent external supply — through food or supplements — genuinely critical. EPA also serves as a precursor for the synthesis of DHA (docosahexaenoic acid), another omega-3 fatty acid that plays equally vital roles in health. Insufficient intake of omega-3s over time may contribute to a range of serious health complications.
In short, EPA is not optional — it is a foundational nutrient that supports multiple body systems simultaneously.
[tip:EPA and DHA work best as a team. When choosing an omega-3 supplement, look for products that provide both fatty acids in meaningful amounts rather than just one or the other.]Key Properties and Health Benefits of EPA
Eicosapentaenoic acid plays a remarkably wide range of roles in the body. Understanding these functions helps illustrate why deficiency can have far-reaching consequences:
- Anti-inflammatory activity — EPA is one of nature's most effective anti-inflammatory compounds, which is relevant for joint health, skin conditions, and chronic disease prevention
- Cardiovascular support — may help lower blood pressure, reduce triglyceride levels, and decrease LDL ("bad") cholesterol, while also reducing blood viscosity and the risk of clot formation
- Antioxidant and anti-allergic effects — helps protect cells from oxidative stress and may reduce allergic responses
- Hormonal balance — contributes to the regulation of the endocrine system and may support menstrual cycle regularity
- Skin, hair, and nails — supports healthy condition from within, addressing the root causes of dryness and brittleness
- Metabolic health — may help reduce the risk of type 2 diabetes and insulin resistance
For those looking to support their heart health naturally, our cardiovascular supplements collection includes a range of omega-3 products alongside other heart-supporting nutrients.
How Much EPA Do You Need?
Everyone needs eicosapentaenoic acid, but the exact amount varies depending on age and life circumstances. For healthy adults, the general recommendation for total omega-3 intake (EPA + DHA combined) ranges from approximately 250 mg to 500 mg per day, though some guidelines suggest higher amounts for specific health goals.
During pregnancy, the requirement increases significantly — often nearly doubling — to support both the mother's health and the developing baby. Breastfeeding mothers also need elevated levels to ensure adequate transfer of omega-3s through breast milk.
[warning:If you are pregnant, breastfeeding, or managing a specific health condition, consult your healthcare provider to determine the right EPA and omega-3 dosage for your individual needs.]Where to Find EPA in Food
The richest natural sources of eicosapentaenoic acid are oily marine fish — sardines, salmon, mackerel, and herring lead the list. Seafood in general provides a reliable supply of preformed EPA that the body can use directly.
Plant-based sources also contribute, though less efficiently. Flaxseed oil, rapeseed oil, chia seeds, hemp seeds, and walnuts all contain alpha-linolenic acid (ALA), which the body can partially convert into EPA. However, this conversion rate is relatively low, which is why many nutritionists recommend direct EPA sources — whether from fish or from a quality omega-3 supplement — for reliable intake.
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EPA is especially important during pregnancy — primarily because of its role in the baby's development. Omega-3 fatty acids, including EPA, contribute to the healthy formation of the brain, vision, and skeletal structure of the developing child. EPA may also support calcium absorption and stimulate the proper synthesis of surfactant, a substance essential for lung maturation in the prenatal period.
Research also suggests that adequate EPA intake during pregnancy may play a role in the child's immune regulation, potentially reducing susceptibility to bacterial and viral infections. Some studies indicate that omega-3 deficiency in early life may be linked to a higher incidence of type 2 diabetes and allergic conditions in children.
During pregnancy and breastfeeding, the mother is the sole source of omega-3s for the baby. Everything the child receives comes through the placenta or breast milk, making the mother's diet and supplementation critically important. The evidence is clear: higher levels of EPA and DHA in breast milk are associated with better cognitive and intellectual development in infants.
There is a benefit for the mother too. Adequate omega-3 intake during and after pregnancy may help reduce the risk of postnatal mood disturbances, supporting emotional wellbeing during what can be a physically and mentally demanding period.
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From around six months of age up to two years, it is generally recommended to provide EPA and other omega-3 fatty acids through dedicated supplementation — always after consulting a paediatrician. This is particularly important for children with a family history of cardiovascular conditions, overweight, or obesity, where maintaining healthy omega-3 levels may offer meaningful preventive support.
Our fish oil and omega-3 collection includes child-friendly formulations from trusted brands like Nordic Naturals, designed specifically for infants and young children.
The Balance That Matters — Not Too Much, Not Too Little
Both deficiency and excess can cause problems, which is why maintaining the right balance is key.
Signs and Risks of EPA Deficiency
- Skin changes — dryness, flaking, irritation
- Hair loss and brittle nails
- Vision disturbances
- Fertility issues
- Impaired heart, kidney, and liver function
- Elevated blood pressure
Risks of Excessive Intake
- Blood clotting problems (increased bleeding tendency)
- Immune suppression and higher susceptibility to infections
- Potential metabolic disruption at very high doses
The takeaway is straightforward: consistent, moderate intake is far more beneficial than sporadic high doses. A well-chosen omega-3 supplement taken daily, combined with regular consumption of oily fish, is the most practical approach for most people.
[note:When choosing an omega-3 supplement, check the EPA and DHA content per serving — not just the total fish oil amount. A 1,000 mg fish oil capsule may contain as little as 300 mg of actual EPA + DHA. Higher-concentration products offer better value and effectiveness.]For those interested in supporting their skin, hair, and nails alongside cardiovascular health, explore our hair, skin, and nails supplements — many of which complement omega-3 supplementation beautifully.
Key Takeaway: EPA is an essential fatty acid that your body cannot make on its own. From cardiovascular and immune support to brain development in children and emotional wellbeing during pregnancy, its role is far-reaching. A quality omega-3 supplement providing both EPA and DHA is one of the most impactful additions you can make to your daily wellness routine.
