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What Are EPA Vitamins?

EPA is one of the omega-3 essential fatty acids. They are called "essential" because the body does not manufacture these acids on their own, and therefore it is essential that they become a regular part of your diet. EPA vitamins are one way to increase your intake of omega-3 fatty acids.

  1. Types of Omega-3

    • EPA stands for "eicosapentaenoic acid." The other two types of omega-3 are DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid). ALA is found naturally in flax seeds, walnuts, and dark greens, to name a few. EPA and DHA are found in cold-water fish including tuna, mackerel, herring, sea bass, halibut, and salmon. These fish obtain EPA and DHA through a diet rich in algae. For this reason, wild fish contain more omega-3 than farm-raised fish (which are primarily fed with grain and vegetable oils).

    Benefits

    • EPA and DHA have largely the same health benefits. Both may help to reduce the risk of coronary heart disease, lower levels of triglyceride (a type of fat in the blood), and slightly reduce hypertension (high blood pressure). EPA and DHA may also improve circulatory problems and help brain function by maintaining cell membranes.
      EPA may also benefit your skin by helping to regulate your body's oil production and increase hydration. According to the Journal of Lipid Research, EPA decreases the production of enzymes that tear down the skin's collagen, thereby reducing lines and firming skin.

    Suggested Amount

    • Increasing your omega-3 intake through food is preferable to vitamins. The American Heart Association recommends two servings, or 8 ounces cooked, of fish high in omega-3 content each week. This averages to 500 mg a day of omega-3.
      If you don't regularly eat fish rich in omega-3, fish oil supplements can be a good way to get in this nutrient. The American Heart Association suggests taking daily supplements containing .5 to 1.8 grams total of DHA and EPA.
      Look for supplements that have more DHA than EPA. Your body can actually convert DHA into EPA when needed, but not the other way around.
      Limit your intake of hydrogenated oils or partially hydrogenated oils (i.e. trans fats) which can damage your body's ability to absorb and produce EPA.

    Warning

    • If you plan to take omega-3 supplements, look on the bottle for "pharmaceutical grade" to know that the fish is raised in clean water. Make sure the supplements are certified contaminant-free and molecularly distilled to rid them of pollution. (Mercury ingested by a pregnant woman can slow a baby's early development). Don't take more than 3 grams of omega-3 a day without talking to a physician first. Start off slowly anytime you take a new supplement to make sure it is not disruptive to your digestive system.

    Other Considerations

    • Increasing your daily intake of omega-3 is very important, but what is more important is the ratio of omega-6 to omega-3 that you intake. Both sets of essential fatty acids are good for you, but having too much omega-6 and not enough omega-3 creates a dietary imbalance that can lead to inflammation and disease. The typical Western diet usually has a 20:1 ratio of omega-6 to omega-3, but a ratio closer to 3:1 is recommended.
      Consuming more omega-3 (by eating the cold-water fish mentioned above or taking fish oil supplements) will help you achieve a better fatty acid ratio. You should also aim to reduce the amount of omega-6 you consume. This means limiting your intake of vegetable oils made from sunflower, safflower, corn, cottonseed, and soybeans, all of which contain the omega-6 linoleic acid (not to be confused with alpha-linolenic acid, the omega-3 acid).
      Achieving a better omega-6 to omega-3 ratio is one of the smartest steps you can take in improving your overall health and diet.

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