EPA
Also known as Eicosapentaenoic acid, 20:5 n-3
EPA (eicosapentaenoic acid) is a long-chain omega-3 fat found mainly in oily fish and algae. It is best known for helping calm inflammation and supporting heart health, and it works closely with DHA.
Why it matters
What it does in your body
- Helps regulate inflammation
- Supports heart and blood vessel health
- Supports mood and mental health
- Lowers triglycerides at higher doses
Intake guidance
How much you need
There is no formal Adequate Intake for EPA. Health authorities commonly suggest about 250 to 500 mg/day of EPA and DHA combined, usually met with two servings of fatty fish per week. The body can make small amounts of EPA from the plant omega-3 ALA, but inefficiently.
What affects it
What affects your intake
Fish and algae intake
Oily fish such as salmon, sardines, and mackerel are the main sources; algae oil provides a plant-based option.
Poor conversion from ALA
Only a small fraction of dietary ALA becomes EPA, so direct sources are more reliable.
Supplement dose
Fish oil for triglyceride lowering uses much higher doses, taken under medical guidance.
In practice
Good to know
Good to know: EPA is the omega-3 most associated with lowering inflammation and, in some research, supporting mood. It pairs with DHA in fish and most supplements. Prescription-strength EPA is used to lower high triglycerides, but everyday needs are met with regular fatty fish or a standard fish or algae oil.
Where to get it
Best food sources
The bottom line
EPA is an anti-inflammatory omega-3 from oily fish and algae. Two servings of fatty fish a week, or a fish or algae oil supplement, covers typical needs.
Track epa automatically
EPA is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The classification, roles, and guidance on this page come from the references below, drawing on the Institute of Medicine (now the National Academies) Dietary Reference Intakes and reputable nutrition science.
- NIH Office of Dietary Supplements, Omega-3 Fatty Acids Fact Sheet for Health Professionals
- American Heart Association
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.