DPA Omega 3. The Forgotten Omega 3

By now, everyone and their uncle has heard of omega-3 fatty acids.

Almost everyone I encounter, counsel or talk to seems to have a good sense that they “do a body good“.

From conception and throughout life, well into old age, omega 3 fats are crucial for optimal health.

Whether we’re talking about heart health, joint, cognitive & mental health or reducing the risk for certain cancers, diabetes, high blood pressure and more.

Savvy consumers might even be able to list the more commonly known omega 3 fatty acids:

• Alpha-linolenic acid or ALA found in walnuts, hemp, soy, chia & flax seeds, other plant foods, eggs, fish, meats, poultry
• Eicosapentaenoic acid or EPA found in fish & seafood, fish and seafood supplements, omega-3 fortified eggs and algae oil
• Docosahexaenoic acid or DHA also found in fish & seafood, fish & seafood supplements, omega-3 fortified eggs, and algae oil

……but almost no one has ever heard of docosapentaenoic acid or DPA omega 3

What is DPA omega 3 and why is it important?

DPA is another type of long-chain omega-3 fatty acid.

Like EPA & DHA, DPA is found in fish, seafood, certain omega-3 supplements and to a lesser extent in meats and poultry.

DPA omega 3’s biological properties have not been studied to the same extent as EPA & DHA which have stolen the spotlight when it comes to health promotion. Despite this, DPA is starting to be seen as an unsung hero in the world of omega-3 fats and is starting to enjoy the attention it deserves especially given its many health benefits.

DPA and its role in omega 3 metabolism

It’s too bad that DPA hasn’t gotten the attention it deserves. DPA omega 3 plays a central role in how your body uses EPA and DHA. It this sense, DPA is the omega 3 resource manager.

Foods that have the longer chain omega 3 fats such as fish and seafood, have all 3 types EPA, DPA, and DHA. Your body will use all 3 as needed but it’s also able to reassemble some of them if more of a particular omega 3 fat is needed. That’s pretty freaking amazing!

So, like EPA and DHA, DPA is absorbed from foods that contain it. But, as you can see from the diagram below, some of the EPA you get from food is converted to DPA. Conversely, some of the DPA is ‘retro-converted’ back to EPA as needed.

Also, some of the DPA is converted to DHA, and DHA can be retro-converted back to DPA as well. Yes, technically speaking you could just take EPA and some of it, but not a lot, would be converted to DPA and further to DHA. Likewise, you could just take DHA and a small amount of it can be converted ‘upstream’ to DPA and then to EPA

But, and it’s an important but. Your physiology and omega 3 metabolism rely on having all 3 present for best results. It’s inefficient, and therefore less effective, to overly rely on just EPA or DHA to supply DPA from their respective conversion.

In this sense, DPA can be seen as a reservoir for EPA and DHA given its ability to be converted to both as need. This is why getting whole foods that contain all three omega 3 fats is better. As dietary intake of DPA increases, tissue concentrations, or levels, of both EPA and DHA increase too.

Boosting DPA omega 3

Do you want to boost your levels of EPA and DHA? You can when you eat foods or take supplements that also contain DPA.

Getting DPA along with EPA and DHA increases the amount of all three fatty acids in tissues where you want them the most. This includes the heart, brain, eyes, never tissue and in the membranes of all cells.

DPA increases levels of EPA and DHA to a greater extent than just getting EPA or DHA alone or in combination.

In a study comparing fish oil supplements that only had DHA & EPA to a supplement that included all 3 fatty acids, omega-3 levels increase in subjects’ tissues by 63% in just 14 days compared to 41% in those getting only EPA & DHA [1].

This is due to the fact that DPA increases the amount of DPA, as well as, EPA & DHA in the molecules [triglycerides] that transport fats throughout the body to the targeted tissues like muscle, brain, eye, nerves, red blood cells and more [2].

DPA omega 3 is like those famed Japanese transit constables who increase the number of people [EPA & DHA] who can get packed into the Tokyo subway [triglycerides]. DPA really helps to stuff more omega-3s in.

DPA omega 3 benefits

DPA…

• Enhances DHA’s ability to…
  • Promote cognitive development from conception through the critical first 2 years of life (DHA is the structural omega-3 fat of the brain) [3]
  • Slow cognitive decline as we age
  • Reduce the risk for mental health & mood disorders
  • Support optimal eye health
• DPA enhances EPA’s ability to repair damaged blood vessels [4].
  • When more DPA is present in the diet, and therefore body/tissues, 1/10th the amount of EPA is needed for blood vessel repair [good for the brain, eyes, heart, & vessels throughout the body]
• DPA inhibits thrombosis, in other words, prevents clots by reducing blood cells  called platelets from sticking together [5]
• DPA improves wound healing by helping new cells to grow and move towards the site of injury so the new cells can repair any damage
• DPA turns on fat-burning genes which support weight loss and weight management and DPA turns off genes that promote excessive inflammation [6].
• DPA leads to the production of its own anti-inflammatory molecules known as “resolvins” and “protectins.”
• Supports EPA and DHA’s ability to reduce the risk for preterm births [7].

DPA and its siblings EPA and DHA can be thought of as the ultimate anti inflammatories !

Mental health issues such as depression during and after pregnancy is a significant concern for new mothers. It’s believed that the growing fetus depletes maternal stores of all omega 3 fats which are required for fetal brain development.

After birth, maternal stores are empty leaving moms vulnerable to depression. Higher blood levels of DPA during pregnancy is associated with a lower risk for postpartum depression (16).

In terms of long term mental health and cognition, DPA has been suggested as a key player. Not only because of DPA’s role in brain health but because of DPA’s ability to boost the actions of its omega 3 sibling DHA.

As mentioned above, DPA boosts DHA’s ability to:

• Promote cognitive development from conception through the critical first 2 years of life (DHA is the structural omega-3 fat of the brain) [3]
• Slow cognitive decline as we age
• Reduce the risk of mental health & mood disorders
• Support optimal eye health

The problem with this messaging is that it implies the ALA in flax will help your heart when those with a solid understanding of the science of omega-3 fatty acids know it’s the long-chain EPA, DPA, and DHA that is most beneficial when it comes to health.

You already get more than enough ALA, it’s the other three fats that most in Western societies are lacking.