The DGE nutrition report currently does not bode well for the population's omega-3 supply: adults consume an average of 0.2 g daily; children aged 4 to 10 only consume 0.1 g of EPA/DHA.
But first, the facts: Omega-3 fatty acids are long-chain, polyunsaturated fatty acids and play a vital role in human health. They are nothing less than essential, as our organism, our body, cannot produce them itself. This means we must obtain them through our diet and ensure that we get sufficient amounts.
But as is often the case with nutrition, many of us neglect it, which sometimes leads to nutrient deficiencies. In this article, we want to show you how important omega-3 fatty acids are for your body and also explain how you can ensure that your engine room always has enough omega-3.
What is DHA and EPA?
The two most well-known omega-3 fatty acids are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). They are involved in important bodily functions, such as the brain—your engine room—and they also play a vital role in the heart.
In general, DHA and EPA are by no means indispensable. Accordingly, your daily omega-3 intake should be kept in mind. A healthy, balanced diet rich in omega-3 foods is known to be a good start, but high-quality dietary supplements can also be effective in meeting your daily needs.
Eicosapentaenoic acid – EPA
This essential omega-3 fatty acid is found in virtually all living organisms, but especially in seafood and oily fish such as salmon, mackerel, and herring, as well as krill. EPA is also found to a lesser extent in plant sources, such as some seaweeds, which are used as an alternative to omega-3 fatty acids in dietary supplements.
Docosahexaenoic acid – DHA
The DHA omega-3 fatty acid is also essential for humans and is primarily found in marine flora and fauna, from plankton and krill to fish. This is also why fish in general can serve as a rich source of DHA.
Docosahexaenoic acid is a key building block for your nerves—in the truest sense of the word. It's also important to note that DHA synthesis in the human body is also regulated by various micronutrients such as magnesium, biotin, zinc, calcium, and vitamin B6. A deficiency in these nutrients can therefore also lead to limited DHA production. This emphasizes once again that a balanced diet should never be neglected.
Omega-3 for your mental performance
Omega-3 fatty acids are a key element for stimulating your brain to peak performance and optimizing your mental performance in the long term and sustainably. While DHA is an important component for your brain's functionality, EPA also supports you during more strenuous exercise.
What are omega-3 fatty acids?
Omega-3 fatty acids are considered to be excellent and valuable so-called healthy fats that are of great relevance to the health of the human body: “The European Food Safety Authority (EFSA) confirmed the nutritional importance of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA),” according to the current assessment.
DHA and EPA effects on your brain
So how exactly do DHA and EPA affect your brain? Docosahexaenoic acid is important for the cell membrane of nerve cells. The highest amounts of DHA are found in brain areas such as the cerebral cortex, synapses, and mitochondria, the commonly known "powerhouses of the cells."
DHA is essential for the formation of nerve cell connections and for signal transmission in the brain. A good quarter of the fats found in the human brain are composed of DHA, and it also contributes to normal brain function.
DHA and EPA effect on your heart
It is now well known that inflammatory processes within the body play a central role in many different diseases, including cardiovascular disease. Numerous studies have shown that both omega-3 fatty acids, EPA and DHA, contribute to maintaining regular heart function.
Furthermore, DHA and EPA contribute to maintaining normal blood triglyceride levels. Normal blood lipid levels and balanced cholesterol levels are important factors in preventing vascular plaque buildup and thus effectively preventing heart attacks. Meeting your daily needs with at least 250 mg of DHA/EPA per day thus contributes to normal heart function and the healthy condition of the cardiovascular system.
DHA and EPA - How do I benefit from them?
Both omega-3 fatty acids appear to have a significant impact on our physical and mental performance. In addition to a balanced diet, as already mentioned, dietary supplements also help ensure an adequate supply of nutrients.
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Especially in people – including children – with ADHD, it has been shown that increased concentration can be linked to a good supply of omega-3. You can find out more about this in this article by Dr. Achim Zinggrebe.
In addition to omega-3 fatty acids from fish oil, there are of course also plant-based alternatives for vegetarians or vegans. However, since these are also considered only a supplement by the European Food and Agriculture Organization (ESFA), we recommend our Machinaro Brain Oil in the scientifically recommended 2:1 ratio of EPA to DHA.
FAQ about DHA & EPA Omega-3
What do EPA and DHA mean?
EPA and DHA are both omega-3 fatty acids. EPA stands for eicosapentaenoic acid, and DHA stands for docosahexaenoic acid. EPA and DHA are among the better-known omega fatty acids and are essential for the human body; they must be supplied to the body through diet or supplementation.
Which of the two is more important?
Both DHA and EPA play an enormous role in the human body – and claims about which is more important are invalid and inaccurate.
What are EPA and DHA responsible for in the body?
The omega-3 fatty acids EPA and DHA perform numerous functions in the human body. DHA helps maintain normal brain function and contributes to normal vision. Together with EPA, DHA also supports normal heart function.
