Omega-3 fatty acids are an essential part of a healthy diet and support heart health, blood pressure, and cholesterol levels. The two most common and beneficial types are Eicosapentaenoic (EPA) and Docosahexaenoic (DHA) acids, which together help unlock multiple health and wellness benefits.
In this guide, we’ll explore the benefits of high-DHA and EPA omega-3 supplements, how each differs, and what to look for in supplements.
Click on the links below to jump to that section:
- Understanding the Types of Omega 3s: ALA, EPA & DHA
- What is the Role of DHA in the Body?
- What Are the Benefits of High EPA Levels?
- Key Differences Between DHA and EPA
- The Best High DHA and EPA Omega-3 Supplements at Meaghers Pharmacy
- Frequently Asked Questions
Define the most popular omega-3 fatty acids.
Discover the benefits of high DHA levels and how to source them.
Learn the benefits of high EPA levels and how to source them.
Compare DHA and EPA to decide which will benefit you more, and note their similarities.
Shop our recommended supplements with high levels of DHA and EPA Omega-3.
Learn the importance of high-strength omega-3 supplements.
Read common queries on omega supplements.
Understanding the Types of Omega 3s: ALA, EPA & DHA
Omega-3s are polyunsaturated fats that are essential to overall wellbeing in the body. Because the body does not produce sufficient amounts to survive, omega-3 fatty acids must be obtained from natural food sources or through dietary supplementation.
The three main types in the omega-3 family each have their own benefits and are derived from various sources:
- DHA (docosahexaenoic acid) – we explore its role in the body below.
- EPA (eicosapentaenoic acid) - we explore the role of EPA in the body further below.
- ALA (alpha-linolenic acid) - found in plant sources and is a vegan alternative. The body can convert a small amount of ALA into EPA, which can then be converted into DHA.
Though all omega-3s are vital for supporting heart health and cell membrane structure, EPA and DHA are often prioritised in diets over ALA. Working together, they contribute to various areas in the body. Because of this, sufficient omega-3 intake in the diet is key, often obtained from fatty fish such as sardines or salmon.
Benefits of an omega-3-rich diet include:
- Lowers Triglyceride Levels - unhealthy blood fats that, at high levels, may increase the risk of heart disease.
- May Help Decrease the Buildup of Plaque
- Helps Regulate Blood Pressure – studies have found that EPA and DHA help dilate small arteries, which decreases blood pressure
- May Help Reduce Inflammation
- Preserves Vision
- Promotes Healthy Foetal Development in Pregnancy
Whilst a balanced, nutritious diet is highly effective, many do not get enough omega-3 through whole foods alone. A good solution is omega-3 supplements, which provide a convenient, concentrated dose and may be more suitable for active lifestyles and for those who do not eat enough oily fish.
At Meaghers Pharmacy, we stock a wide range of omega-3 supplements, ranging from fish oil supplements to vegan alternatives.
Browse our entire collection of omega-3 and fish oil supplements here.
What is the Role of DHA in the Body?
DHA is the major omega-3 fatty acid that contributes to brain and eye health. Particularly important in early development, it is an essential building block of the body, the retina, and the nervous system.
High concentrations of DHA are found in brain cells, playing a vital role in normal cognitive function.
Benefits of DHA
- Helps Improve Memory and Focus
- May Help with Mental Health Symptoms
- Helps Contribute to Maintenance of Normal Vision
- Supports Normal Brain and Eye Development in the Foetus (during pregnancy)
- Supports Women During Pregnancy and Breastfeeding
Minami MorDHA Prenatal Capsules
Key Features
- 480mg DHA + 104mg EPA
- Supports brain and eye development of foetuses and breast-fed infants
- One softgel per day (lemon flavour)
Cost: €34.95 (60 capsules)
What Are the Benefits of High EPA Levels?
EPA is a long-chain omega-3 fatty acid found mainly in oily fish and fish oil supplements. Together with DHA, EPA contributes to the normal function of the heart when 250mg of EPA and DHA are consumed daily, and may help support cardiovascular wellbeing.
Benefits of EPA
- Supports Normal Heart Function (when consumed with DHA)
- Helps Support Healthy Triglyceride Levels
- May Play a Role in the Body’s Natural Inflammatory Response
Minami MorEPA Original Fish Oils Softgels
Key Features & Benefits:
- High-strength EPA (590mg) + 130mg DHA per one softgel
- Supports healthy brain and eye function
- High concentration
Key Differences Between DHA and EPA
The main differences between the two are their associated benefits. EPA is more closely linked to heart and cardiovascular support, helping maintain healthy triglyceride levels and potentially reducing the risk of heart disease.
On the other hand, DHA is associated with brain and eye development, particularly during pregnancy for the foetus. DHA is also a major structural fat in the body, whereas EPA is a signalling compound.
Although they differ, DHA and EPA overlap. Both omega-3 fatty acids contribute to normal cell membrane health and support the heart, immune, and hormone-related systems. For comprehensive support, consider an omega complex that features both moderate to high levels of EPA and DHA.
Shop our entire collection of omega supplements at Meaghers Pharmacy here.
The Best High DHA and EPA Omega-3 Supplements at Meaghers Pharmacy
Revive Omega Active
One of our favourite omega complexes, Revive Omega Active, is a high-strength, premium supplement that delivers the perfect all-in-one dosage. Great for supporting normal heart, brain, and vision function, this omega supplement contains a hefty 1,362mg of fish oil per two-capsule serving, plus a plant-based enteric shell designed to reduce a fishy aftertaste.
Key Features
- 1,362mg omega-3 fish oil per two-capsule serving
- 756mg EPA + 504mg DHA per two capsules
- Plant-based enteric shell designed to reduce fishy aftertaste
- Suitable for pescatarians
- Positioned for brain, vision, heart and maternal omega-3 support
Cost: €29.95 (60 capsules)
Eskimo Brain 3.6.9 Omega Fish Oils
Responsibly sourced with a Friend of the Sea Certification, Eskimo Brain 3.6.9 is a broad-spectrum omega supplement combining omega-3, 6, and 9 with added vitamin D, vitamin E, and Coenzyme Q10.
Key Features
- Contains omegas-3, 6 and 9 with vitamins D and E, and Coenzyme Q10
- Comprises over 90% of omega-3 fatty acids for helping cognitive development, memory, mood, and concentration
- Made from reliable, sustainable fishing sources with a Friend of the Sea Certification
Cost: €38.00 (120 capsules)
Proceive Pregnancy Omega 3
Designed to support women during pregnancy and breastfeeding, the Proceive Pregnancy Omega-3 Supplement delivers a balanced daily dose of EPA and high levels of DHA. DHA is particularly beneficial during the foetus’s early development, helping support normal brain and eye health.
Key Features
- Designed for pregnancy and breastfeeding
- 660mg EPA + 440mg DHA per daily dose
- Balanced formula with DHA for maternal and baby nutritional needs
- Supports the normal development of the baby’s eyes, brain and heart
Cost: €24.95 (60 capsules)
Frequently Asked Questions
What Are the Best Natural Food Sources of High DHA and EPA Omega-3?
The best way to maintain omega-3 intake (particularly DHA and EPA) is through naturally rich food sources. According to the Irish Heart Foundation, eating oily fish up to twice a week is a great way to reduce high blood pressure and help lower cholesterol levels.
Good sources of omega-3 fatty acids include salmon, mackerel, herring, sardines and anchovies. Vegetarians or vegans should note that plant foods such as walnuts, flaxseeds, and chia seeds contain ALA, whilst seaweed and algal oil provide both EPA and DHA.
For more information, compare whole foods vs omega-3 supplements to decide which is best for your lifestyle.
