What it does in the body
- Anti-inflammatory eicosanoid production (PGE3, LTB5)
- Resolvin E-series generation (active inflammation resolution)
- Triglyceride reduction (VLDL production inhibition)
- Anti-thrombotic effects (reduced platelet aggregation)
- Atherosclerotic plaque stabilization
How much you need (Daily Value)
| Group | Recommended | Source |
|---|---|---|
| Adult male | 250-500mg/day combined EPA+DHA for general health; 2-4g/day EPA for hypertriglyceridemia | AHA/WHO |
| Adult female | 250-500mg/day combined EPA+DHA | AHA/WHO |
| Pregnancy | At least 200mg DHA + EPA combined; EPA supports anti-inflammatory milieu | WHO |
| Children | Part of 250mg/day combined EPA+DHA | EFSA |
| Older adults | 500-1000mg/day EPA+DHA for cardiovascular and cognitive protection | AHA |
Richest food sources
| Food | Amount | Where |
|---|---|---|
| Mackerel (Atlantic, cooked) | 0.9g per 100g | global |
| Salmon (wild, cooked) | 0.6g per 100g | global |
| Herring (cooked) | 0.9g per 100g | europe |
| Sardines (canned in oil) | 0.5g per 100g | mediterranean |
| Anchovy (canned) | 0.8g per 100g | mediterranean |
| Algal oil supplement | Varies by product | global |
| Hilsa/ilish fish | 0.7g per 100g | south-asia |
| Cod liver oil | 6.9g per 100g (combined EPA+DHA) | northern-europe |
If you don't get enough
Mild: Increased inflammatory markers, mildly elevated triglycerides
Moderate: Chronic low-grade inflammation, elevated CVD risk markers, mood disturbances
Severe: Combined with DHA deficiency: significant cardiovascular risk increase, depression, inflammatory conditions
Time to onset: Inflammatory marker changes within 2-4 weeks of cessation; clinical effects over months
Too much
Upper limit: FDA considers up to 3g/day combined EPA+DHA from supplements as GRAS. Prescription icosapent ethyl 4g/day extensively studied with acceptable safety
GI upset (fishy burps, diarrhea), increased bleeding risk (especially with anticoagulants), possible atrial fibrillation risk at high doses (REDUCE-IT showed 3.1% vs 2.1% AF incidence)
How well you absorb it
60-80% in triglyceride form; >90% in phospholipid form (krill oil). Re-esterified TG form better than ethyl ester form
Helped by: High-fat meal (increases absorption 3-4x for ethyl ester forms), Phospholipid form (krill oil), Emulsified formulations
Hindered by: Taking on empty stomach (especially ethyl ester forms), Orlistat, Severe fat malabsorption
Cooking & storage
EPA in fish is moderately heat-sensitive. Baking and steaming preserve most EPA content. Deep-frying reduces EPA by 30-50% and introduces inflammatory oxidized oils. Canned fish retains EPA well.
Nutrisize Health totals every nutrient from what you actually eat, against targets set for your age and sex, and flags what's short — across 4,995 foods, on your device.
