What is the difference between ALA, DHA & EPA?

ALA, DHA & EPA.

What are those three, three letter words? They are the main components of omega-3 fatty acids that benefit several body functions, including growth and development, cognitive health, cardiovascular parameters, and joint mobility. Alpha linoleic acid (ALA) is primarily found in plant-based sources (flaxseed oil), while docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are found in fish and fish oil. These different components provide various health benefits making it necessary to implement all three types of omega-3s into your diet.

ALA – Mainly obtained from flaxseeds or flaxseed oil, ALA can reduce inflammation and improve cardiovascular function. Women consuming 1.5 grams of ALA each day had a 46% reduced risk of sudden cardiac death. Furthermore, a diet high in ALA has been shown to reduce proinflammatory cytokine production in subjects with high cholesterol levels suggesting it has beneficial cardioprotective effects.

DHA – DHA is concentrated in the nervous system tissue, including the brain and eyes. It is involved in carrying neurological signals between the cells and is the predominant fatty acid in neurons of the brain. When DHA levels are low, nervous tissue deteriorates.

EPA – EPA should be consumed on a regular basis to reduce inflammation, regulate blood pressure and blood clotting, as well as improve immune function.

Instead of focusing on one type of omega-3, it is best to implement all three. It is especially important to consume EPA/DHA through fish oil supplements to ensure omega-3 levels are reaching optimal levels. Several studies have reviewed the combined benefits of EPA/DHA found in fish oil to find a reduction in inflammation and improvement in cognitive function. Low levels of EPA/DHA in the blood have been related to several cardiovascular ailments, including chest pain and heart attacks. One study found that 1,059 patients that suffered from a heart attack or chest pain had incredibly low levels of EPA/DHA. Supplementing with fish oil has been shown to reduce coronary disease risks by restoring EPA and DHA levels in the blood.

Our modern day diet is high in omega-6 fatty acids (ie: safflower, sunflower, peanut, corn, and partially hydrogenated oils) and extremely low in omega-3s making more individuals prone to degenerative diseases. Supplementing with omega-3 fatty acids is imperative to balance the high consumption of omega-6 fatty acids.

Article by Jacque Butler; April 14, 2011