What is EPA? A complete analysis of its effects, food sources, and supplementation methods

In today's busy life, cardiovascular disease and mood disorders have become health issues that many people are concerned about. Do you often hear that "Omega-3" or "fish oil" are good for health? In fact, one of the key health ingredients is EPA (eicosapentaenoic acid) . EPA not only helps maintain blood circulation, but also regulates mood, fights inflammation, and protects the heart. It is an important nutrient that modern people cannot ignore.
This article will give you an in-depth understanding of what EPA is, its food sources, its six major health benefits, and the correct way to supplement EPA, so that you can master new health knowledge and maintain a vibrant life!

Table of contents

• What is EPA?
• Which foods are rich in EPA?
• What are the functions and benefits of EPA?
• Which groups need to supplement EPA?
• How to choose EPA?
• What is the recommended daily intake of EPA?
• Are there any side effects of EPA supplementation?

What is EPA?

EPA (Eicosapentaenoic acid) is an omega-3 essential fatty acid that cannot be synthesized by the human body and must be supplemented through diet. In terms of its efficacy, EPA focuses more on "blood circulation and improving physical fitness" and is also considered the "guardian" of the cardiovascular system.

Which foods are rich in EPA?

EPA is mainly found in marine fish and some seafood. Common foods rich in EPA include:

• salmon
• mackerel
• sardine
• tuna
• Saury
• Cod liver oil

In addition, fish oil capsules, algae oil and other health foods are also good sources of EPA. For people who do not often eat fish, a moderate amount of fish oil products can help get enough EPA.

EPA's five major benefits

EPA has many positive effects on human health. Here are five of its main benefits:

1. Blood circulation: helps circulation in the body, improves blood fluidity and promotes metabolism.
2. Anti-inflammatory effect: EPA can inhibit inflammatory responses in the body and help relieve chronic inflammation-related diseases such as arthritis.
3. Stabilize emotions and improve good mood: It has a positive effect on improving depression and anxiety symptoms and can promote the balance of neurotransmitters.
4. Improves Skin Health: Maintains healthy skin, reduces skin inflammation and dryness.
5. Lower blood lipids: Lower triglyceride levels, prevent fat from depositing in blood vessel walls, and prevent cardiovascular diseases.

Which groups need to supplement EPA?

EPA supplementation is particularly recommended for the following groups:

• People who do not eat fish often or are vegetarians
• Those with a family history of cardiovascular disease
• Patients with hyperlipidemia and hypertension
• People who are under great emotional stress, prone to anxiety or depression
• Middle-aged and elderly people, those who care about brain health
• Patients with joint discomfort and chronic inflammation

How to choose EPA?

There are actually not many pure EPA products on the market. If you want to choose high-quality EPA, you can grasp the following 4 principles:

1. Choose high-concentration (above 80%) EPA: High-concentration EPA products allow you to get sufficient active ingredients every time you take them, improving the quality and effectiveness of the supplement.
2. Give priority to rTG type: rTG type EPA has a better absorption rate and can help the body use nutrients more efficiently, achieving twice the result with half the effort.
3. Confirm that there is inspection by a third-party impartial organization: Choose products that have regularly passed safety inspections for plasticizers, heavy metals, etc., so that you can feel safer when replenishing and the quality is guaranteed.
4. Continuous daily supplementation: Nutrients such as EPA require long-term accumulation to play a role in regulating physiological functions. It is recommended to supplement them regularly every day to lay a solid foundation for health.

What is the recommended daily intake of EPA?

According to the recommendations of the National Institutes of Health (NIH) and Health Canada, the total daily intake of EPA+DHA for an average adult is about 250-1500 mg . In order to meet the needs of cardiovascular health and high triglycerides, it is commonly recommended to supplement 1000-1200 mg of EPA+DHA per day.
If the fish oil product is mainly EPA, the recommended daily EPA intake can reach 500-1000 mg . The actual dosage can be adjusted according to personal needs and doctor's advice.

Are there any side effects of EPA supplementation?

Generally speaking, EPA in fish oil is a very safe nutrient with high human tolerance. However, since EPA can promote metabolism and affect blood coagulation, if you have abnormal coagulation function, are about to undergo surgery, or are undergoing specific medical treatment, it is recommended to consult a physician or relevant medical professional before supplementing EPA.

References

• NIH Omega-3 Fatty Acids Fact Sheet
• Healthline: How Much Omega-3 Should You Take per Day?
• Omega-3 fatty acids: Their beneficial role in cardiovascular disease prevention
• ScienceDirect: Role of Omega-3 fatty acids EPA and DHA

EPA is an essential omega-3 fatty acid for maintaining cardiovascular health and emotional stability. Through a balanced diet and proper supplementation, you can effectively enhance your health protection. Choose high-quality EPA products and use the correct dosage to add points to your health!