Eicosapentaenoic acid (EPA)

Eicosapentaenoic acid (EPA)

EPA, what is it?

EPA, or eicosapentaenoic acid, is an omega-3 fatty acid.

This marine omega-3 has been in the spotlight for several years due to its many health benefits.

Many studies have linked the Western diet, which is low in omega-3 (EPA), to the prevalence of certain lifestyle diseases (cardiovascular disease, obesity, hypertriglyceridemia, etc.).

Characteristics of the omega-3 fatty acids EPA

  • Polyunsaturated fatty acid of marine origin
  • Beneficial for depression and mood disorders
  • A good supply protects the heart and body from inflammation
  • Found in oily fish
  • Fish oil-based supplements are rich in it

What are the benefits of EPA-rich foods?

EPA and DHA are fatty acids from the omega-3 family.

Both are of marine origin and have their own specific benefits.

The role of essential fatty acids in the brain

Omega-3s play a particularly important role in the brain and nervous system.

Eicosapentaenoic acid (EPA) is thought to have beneficial effects on depression and mood disorders.

In fact, the conversion of eicosapentaenoic acid into prostaglandins in the body would promote the transmission of nerve impulses and reduce the risk of depression.

Anti-inflammatory

While an excess of omega-6 has a pro-inflammatory effect, omega-3 (and EPA in particular) are powerful anti-inflammatory and anti-allergic agents.

The prostaglandins that enable their synthesis have the effect of reducing inflammatory and allergic reactions in the body.

EPA would also have a positive effect on chronic inflammatory diseases by alleviating certain symptoms, in particular rheumatoid arthritis and Crohn's disease.

Protecting the cardiovascular system

A good intake of omega-3 fatty acids (including DHA) significantly reduces the risk of cardiovascular disease and mortality from heart attacks in people who have already had a heart attack.

By thinning the blood, omega-3s prevent the formation of blood clots, arterial blockages and arrhythmias.

Bone health

Omega-3 EPA preserves the integrity of bone tissue by inhibiting the action of arachidonic acid.

Arachidonic acid promotes the breakdown and inflammation of bone tissue and is a member of the omega-6 family.

How to use EPA (omega-3) correctly?

The recommended dietary allowance for EPA is 250 mg per day for healthy adults.

EPA Food supplements

In pharmacies or specialist shops, you can find fish oil-based food supplements that are very rich in omega-3 EPA and DHA.

These supplements are particularly indicated in cases of mental fatigue, to prevent cardiovascular disease or to alleviate the symptoms of a chronic disease (rheumatoid arthritis, Crohn's disease, etc.).

Dosage varies according to context and problem, please consult your doctor.

Foods that are rich in omega-3 EPA

Food - Portions - g

  • Baked Pacific or Atlantic herring - 100g = 0.9-1.2g
  • Fresh or canned salmon - 100g = 0.3-1.0g
  • Grilled Atlantic herring - 100g = 0.8-1.0g
  • Smoked or baked cod - 100g = 0.9g
  • Pacific oysters, raw or steamed - 100g (2 to 4 medium) = 0.4-0.9g
  • Black and red caviar, pellets - 30g = 0.8g
  • Grilled Greenland halibut - 100g = 0.7g
  • Grilled mackerel - 100g = 0.5-0.7g
  • Smoked herring - 100g = 0.6g
  • Canned sardines on the bone - 100g = 0.5g
  • Grilled rainbow trout or lake whitefish - 100g = 0.4-0.5g
  • Baked sea bass (Atlantic) - 100g = 0.4g
  • Baked red or smoked tuna - 100g = 0.4g
  • Steamed or boiled crayfish - 100g = 0.3g
  • Steamed or boiled crab - 100g = 0.3g
  • Fried hake - 100g = 0.3g
  • Grilled sea bass - 100g = 0.3 g
  • Canned prawns - 100g = 0.3 g
  • Grilled sturgeon - 100g = 0.3 g
  • Flat fish (flounder, sole, etc.) - 100g = 0.2 g

EPA Chemical Properties

The molecular formula of EPA is C20H30O2 and its molecular weight is 302.451 g/mol.

EPA belongs to the omega-3 family, just like DHA or ALA.

Omega-3s are polyunsaturated fatty acids that are essential for the body.

We are not able to synthesise them ourselves, so we need to get enough from our diet.

Polyunsaturated fatty acids have a carbon chain containing several double bonds.

EPA (20:5) has 5 double bonds and a chain of 20 carbon atoms.

Due to its chemical structure, omega-3 (EPA) is liquid at room temperature and is particularly susceptible to oxidation and rancidity.

Omega-3 EPA deficiency

In the West, we consume relatively little omega-3 and too much omega-6.

This imbalance often leads to an omega-3 (and EPA) deficiency, which is responsible for many diseases.

Too little EPA promotes this:

  • Mood disorders
  • Depression 
  • Mental fatigue

In addition, this imbalance of fatty acids in the diet increases the risk of cardiovascular disease and creates a pro-inflammatory environment for disease.

Excess EPA

There are few studies on the potential toxicity of very high doses of omega-3 fatty acids.

However, they are known to have a blood-thinning effect.

While a normal intake helps prevent clots forming in the arteries, an excess may increase the long-term risk of bleeding.

Interaction with aspirin

Aspirin, like omega-3, thins the blood.

It is therefore advisable to consult a doctor before taking omega-3 supplements if you are being treated with aspirin.