EPA and DHA are among the rare nutrients that the body is unable to produce on its own. Among other things, they contribute to the normal function of the heart. Understanding where these essential fatty acids come from and how to choose them is therefore a practical question.
The word "essential" is one of the most important terms in nutritional vocabulary, and one of the most misunderstood.
When a nutrient is described as essential, this doesn't simply mean it's useful or beneficial. It means the body is biologically unable to produce it on its own. It must receive it from an external source, through diet or supplementation.
This is the case for the long-chain Omega-3 fatty acids, EPA and DHA. And this simple biological reality has concrete consequences for our diet.
Why can't the body produce them?
Humans do have the enzymes needed to attempt to convert alpha-linolenic acid, an Omega-3 found in certain plant oils such as flaxseed oil, into EPA and DHA. But this conversion is extremely limited. Studies estimate that it generally doesn't exceed 5 to 10% for EPA, and is nearly negligible for DHA.
In other words, even a diet rich in plant-based sources of Omega-3 isn't enough to cover the body's real needs for EPA and DHA. These two fatty acids must be supplied directly, in their active form, through diet.
Where to find EPA and DHA
The main dietary sources of EPA and DHA are oily fish (sardines, mackerel, salmon, herring) as well as certain shellfish. However, in our current lifestyles, consumption of these foods is often insufficient or irregular.
European health authorities recommend a daily intake of 250 mg of combined EPA and DHA for the normal function of the heart. Actual average intakes across Europe are frequently well below this threshold.
The concrete role of EPA and DHA in the body
EPA and DHA are structurally present in our cell membranes, particularly in nerve and heart cells.
Swiss food law (annex 14 OIDAl) authorises several health claims for EPA and DHA, including this one:
- EPA and DHA contribute to the normal function of the heart (the beneficial effect is obtained with a combined daily intake of 250 mg of EPA and DHA).
These recognitions are backed by a solid body of scientific research, making Omega-3 one of the most studied nutrients in the world.
The question of source and absorption
Not all Omega-3s are equal, at least in terms of how well the body absorbs them. The Omega-3s found in classic fish oils are generally bound to triglycerides. Those found in Antarctic krill oil, on the other hand, are naturally bound to phospholipids.
This structural difference matters: phospholipids are the form in which Omega-3s are naturally integrated into our cell membranes. Their absorption by the body is therefore easier, without requiring the conversion steps that triglyceride forms need.
Krill Oil also brings two notable components: choline and astaxanthin, a carotenoid pigment naturally present in krill.
Antarctic krill also comes from the waters least exposed to environmental pollutants, and its fishing is governed by strict sustainability certifications.
Supporting the body over the long term
Omega-3s are fundamental nutrients that the body needs continuously, throughout life.
As part of a varied and balanced diet, supplementing with Omega-3 EPA and DHA can help close the gap between actual intake and the body's needs, particularly for people whose consumption of oily fish is low or irregular.
Taking care of what our body can't make on its own may be one of the simplest things we can do for our long-term health.
