In the case of omega-3s, you’ve in all probability heard of EPA and DHA. They’re those listed on most fish oil dietary supplements and sometimes talked about for coronary heart and mind well being. However not too long ago, I got here throughout one thing I hadn’t heard a lot about earlier than – DPA, generally known as the “lacking omega.”
I used to be curious. What’s DPA? What does it really do? And extra importantly, do we actually want it? I began digging into the analysis, searching for actual solutions backed by science – not hype. Right here’s what I discovered.
What DPA really is (and what it isn’t)
DPA stands for docosapentaenoic acid, however don’t fear, you don’t want to recollect the complete title. What’s useful to know is that DPA is without doubt one of the lesser-known omega-3 fatty acids, together with the extra well-known EPA and DHA.
These three are carefully linked. You’ll be able to consider them as rungs on a ladder:
EPA → DPA → DHA
Your physique provides a bit piece to EPA to make DPA (with assist from a particular enzyme known as ELOVL2), then provides yet one more step to make DHA. And curiously, it could possibly additionally go backwards – changing some DPA again into EPA when wanted.
This makes DPA a sort of built-in reserve that your physique can faucet into to assist coronary heart and immune well being.
Widespread misunderstandings about DPA
Now, let’s clear up a couple of widespread mix-ups:
- DPA is an omega-3, not omega-6, omega-9, or the rest. It belongs to the identical household as EPA and DHA.
- It’s not a “weaker” or pointless omega-3. In truth, new analysis exhibits that DPA may need its personal distinctive advantages, separate from the others. We’ll get into these within the subsequent part.
- Typically left off labels, however nonetheless current. Many fish-oil merchandise comprise DPA even when it isn’t listed; an in depth lab report will normally present it.
And simply to be clear: DPA is of course discovered within the physique, particularly in blood vessels, breast milk, and sure components of the mind. It’s not artificial or man-made.
So whereas it’s not as well-known as EPA or DHA, DPA may be very a lot an actual, naturally occurring omega-3, and it might be enjoying a quiet however vital function in your well being.
Do we actually want it?
There’s no official “day by day dose” of DPA – but.
Well being tips haven’t set a selected DPA quantity but. In Australia, for instance, the NHMRC teams DPA along with EPA and DHA below ‘lengthy‑chain omega‑3s’, however it doesn’t give it its personal quantity.
Nonetheless, analysis is beginning to level towards a job for DPA, particularly in terms of coronary heart well being.
A large 2024 study involving over 300,000 adults discovered that folks with the best ranges of EPA, DPA and DHA of their blood have been about 45% much less more likely to die out of the blue from heart-related causes than these with the bottom ranges.
Another study checked out individuals with kidney failure who had simply began dialysis (a remedy that filters the blood when the kidneys can’t). In that high-risk group, these with extra DPA of their blood have been about one-third much less more likely to die out of the blue from coronary heart issues inside their first yr of remedy – even after adjusting for age, weight-reduction plan and different well being components.
These research don’t show DPA prevents coronary heart points by itself, however they do recommend it is likely to be a useful a part of the combination, particularly alongside EPA and DHA.
DPA may act as a “back-up” for EPA
Your physique can convert some DPA again into EPA if it must. In one small human trial the place individuals took a pure DPA complement, not solely did their DPA ranges rise, however EPA ranges elevated too – which exhibits your physique can draw on DPA when wanted.
Backside line:
There’s no official goal for DPA but, however early analysis suggests it helps coronary heart well being – and will assist hold your general omega-3 ranges balanced. Whether or not via meals or dietary supplements, getting some DPA in your weight-reduction plan appears to be like like a sensible transfer.
What are all the advantages of DPA?
We’ve already seen how DPA may assist coronary heart well being – now let’s break down the complete vary of doable advantages backed by analysis.
1. Helps coronary heart well being
Past its hyperlink to fewer cardiac occasions, DPA can be related to lower triglycerides and ldl cholesterol – two sorts of fats within the blood which can be linked to coronary heart illness.
It might additionally assist scale back irritation in blood vessels, and a few research even join it to much less plaque build-up within the arteries (often called atherosclerosis), particularly in older adults.
2. Helps hold blood move in examine
DPA might assist hold your blood flowing easily by reducing unwanted clotting. Some analysis exhibits it could possibly really be more practical than EPA or DHA at stopping platelets (tiny blood cells) from clumping collectively once they shouldn’t. This might assist decrease the danger of blood clots and assist wholesome circulation.
3. Might assist blood sugar stability
In early animal studies, DPA-rich oils helped decrease blood sugar and enhance how the physique processes fat and glucose. It’s nonetheless early days, however it factors to potential advantages for metabolic well being and situations like insulin resistance.
4. Would possibly assist mind well being as we age
In a U.S. study of adults over 60, these with larger ranges of DPA of their blood scored higher on reminiscence and pondering assessments, particularly after age 70.
Other research has discovered that folks with despair or different psychological well being points usually have decrease DPA ranges. Animal research recommend DPA might assist defend the mind from irritation, ageing, and mood-related modifications.
5. Might assist scale back continual irritation
DPA additionally performs a job in serving to the physique relax irritation. It’s been proven to assist tissue restore, scale back inflammatory indicators, and assist make particular compounds that the physique makes use of to resolve irritation – not simply combat it.
The takeaway
DPA might not get the highlight, however it’s exhibiting actual potential – not only for coronary heart well being, but in addition for the way your blood flows, how your physique handles sugar, and the way your mind stays sharp with age. The advantages are nonetheless being explored, however they’re positively value taking note of.
The place to search out DPA in meals (and easy methods to really get sufficient)
You received’t see DPA listed on meals labels, however it’s discovered naturally in sure animal-based meals – principally in seafood, with smaller quantities in pasture-raised meats. Right here’s the place to search out it:
Greatest meals sources of DPA (approx. per 100 g portion)
- Uncooked salmon – as much as 393 mg
- Atlantic mackerel – 200+ mg
- Florida pompano – 200+ mg
- Pacific herring, sablefish, whitefish, bluefin tuna, rainbow trout – 100–200 mg (source)
- Grass-fed beef – small quantities, however considerably more than grain-fed
- Lamb (pasture-raised) – additionally comprises small quantities of DPA
- Seal oil (conventional diets) – very wealthy in DPA, although not extensively accessible commercially
How you can really get sufficient DPA from meals
- Eat 2–3 servings of oily fish per week – salmon, mackerel, and herring are among the greatest choices.
- Select grass-fed beef or lamb when doable – it received’t provide you with as a lot as fish, however nonetheless contributes to your general omega-3 consumption.
- Add plant-based omega-3s like flax or chia seeds – your physique can flip a small portion into longer-chain fat like EPA and DPA, although the conversion is restricted.
Greatest omega-3 dietary supplements with DPA (and what to search for)
For those who’re not consuming a lot oily fish or grass-fed meat, a complement may help fill the hole, however right here’s what many individuals don’t notice:
Most omega-3 dietary supplements solely checklist EPA and DHA. That’s as a result of many formulation comprise solely small quantities of DPA, so manufacturers both go away it off the label or group it below “different omega-3s.” It doesn’t imply there’s zero DPA – simply that there’s not sufficient to focus on.
For those who particularly need the advantages of DPA, the higher choice is to select a product that clearly lists it on the label. That method, you recognize precisely how a lot you’re getting.
Greatest omega-3 dietary supplements with DPA (clearly listed on the label)
Beneath are 4 strong picks that publish their DPA dose, use respected third-party testing, and hold components to a minimal.
1. Carlson Tremendous DPA – 300 mg DPA / teaspoon
A high-strength liquid fish oil that offers you one of many greatest DPA doses accessible. It’s IFOS-certified for purity and is available in a light berry-lemon flavour to assist masks the fish style. An important choice in order for you essentially the most DPA within the fewest servings.
Obtainable from: US Amazon / Carlson Labs / NHC
2. Ballstad Omega-3 – 120 mg DPA / 3 capsules
Made out of wild-caught Norwegian fish and bottled on the supply. These soft-gels are small and straightforward to swallow, with an excellent mixture of EPA, DHA, and DPA – all examined to worldwide requirements for purity and freshness.
Obtainable from: Ballstad (get 10% off with a code BEHEALTHYNOW10)
3 . Swanson Tremendous DPA Fish Oil – 85 mg DPA / soft-gel
A easy, budget-friendly capsule that also offers you a significant dose of DPA. It additionally features a good quantity of DHA and is third-party examined. A strong alternative in the event you’re searching for an inexpensive option to high up your omega-3s.
Obtainable from: Amazon US / Dolphin Fitness
4. Freshfield Vegan Omega-3 DHA + DPA – 70 mg DPA / 2 capsules
One of many few plant-based choices with DPA from algae oil (not fish). It’s carrageenan-free, third-party examined, and packaged with sustainability in thoughts. A clear alternative for vegans who need each DHA and DPA.
Obtainable from: Amazon UK / Amazon US
DPA vs. EPA vs. DHA – Fast FAQs
Is DPA higher than EPA or DHA?
Not higher – simply completely different. DPA sits between EPA and DHA within the physique’s omega-3 pathway and will act as a “reserve” type of EPA. It has distinctive advantages for coronary heart well being and blood move, however all three omega-3s work greatest collectively.
Can my physique make DPA by itself?
Sure, your physique can convert EPA into DPA, and generally convert DPA again into EPA if wanted. However the quantity is determined by your weight-reduction plan and general omega-3 consumption.
Is it secure to take DPA dietary supplements?
Sure, research to this point present that DPA is secure and effectively tolerated, even at doses over 300 mg/day. It’s naturally discovered within the physique and in lots of fish-based meals.
Can excessive doses of omega-3s enhance bleeding threat?
Presumably, at very excessive doses (normally over 3,000 mg per day of EPA/DHA mixed). The American Coronary heart Affiliation notes this threat is low for most individuals however needs to be thought-about for anybody on blood-thinners.
What to recollect about DPA
- DPA is the “quiet omega” – much less well-known than EPA or DHA, however nonetheless performs a key function in coronary heart, blood, and mind well being.
- You’ll discover it principally in oily fish like salmon, mackerel, and herring – and in smaller quantities in grass-fed meat.
- Most dietary supplements don’t checklist DPA, so search for one that really consists of it on the label if you wish to make certain you’re getting sufficient.
- Early analysis suggests DPA might assist with blood fat, clotting, irritation, and mind well being as we age.
- You don’t must overthink it. Consuming oily fish a couple of instances per week or selecting the best omega-3 complement can simply cowl your wants.
