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.
excellent info as per blog and then some
Fantastic that you have actually listed the amount of DPA in the different foods. This has been very difficult to find. Thank you
So true, which kinda ‘sucks’ since it’s just as important
Really awesome and informative content! Thank you for making the effort! ~Namaste
Thanks, I’m glad you liked it.
It’s definitely all true…I made up my mind to eat fish 3-4 times a week and other days minimum amounts of poultry etc… and eating my greens and my inflammation has gone way down and clarity in my thoughts and feeling better in general. Knees don’t hurt and joints feel better and more flexible. Salmon mostly and some sardines as well. Truly helps me without taking supplements, I’d rather have the real thing! Works for sure obviously like we’ve always been told! DPA very important!
Ya! great to hear! Food and nutrients are powerful allies!
Thank you for such an informative blog.
Thanks, glad it’s beneficial. I love to read and learn and summarize what I find!
I suspect many doing comparisons with your supplied chart will ignore the fact you are comparing a 100 gram portion of Atlantic Salmon to a 200 gram portion of Sockeye Salmon. Given the current market price of Wild Caught Sockeye vs Atlantic Salmon, this choice seems somewhat confusing. It would be more accessible to many were the portions equal IMHO. Thank you for the information. I loved this page, bookmarked it also. Kudos.
thanks for your feedback, these comparisons really are ‘big picture’; no one is expected to count milligrams etc but rather to see where DPA comes from in the diet. Focusing on a dietary pattern will ensure people are getting enough…
I would like your recommendation for a supplement that has all 4 in it. Thank you!
seal oil http://www.seadna.ca
Thank you for this! Can you recommend a supplement with all 4 in it that is US-based?
i’m not familiar with any that has all four and not familiar with the US market I’m afraid
Now I know what I need to improve my issues that have hindered my overall health between my brain fog lack of energy joint pain memory and weight. Man never thought it would be so easy to do a few simple things to improve so many issues all at once. Thank you doctor Doug cook.🤝🤭😊🤝 And GOD BLESS YOU 🙏
Great article. I’m wondering whether whole-body fish oil, or algae oil supplements (which contain both DHA and EPA) might inherently contain any DPA? Many labels dont give the whole break down of fatty acids, they just list the commercially important ones. I dont know whether theres any research on this or what your thoughts might be? Many thanks!
yes, there are traces from whole-body fish oil…typically there’s a ‘total omega 3’ and the EPA and DHA total is less than the total omega-3 amount; some of that will be ALA and DPA but it’s largely filtered out. There will be none in an algae oil though. There’s been studies looking at fish oil supplement useres and non-users (while not eating fish and seafood) and in the fish oil supplement users, their RBC DPA does increase a bit but not as much as eating whole fish or taking something like seal oil since mammals blubber are excellent sources of DPA.
The problem with seafood is the inherent amounts of heavy metals, particularly mercury.
I love fish but it’s something to be aware of
https://en.wikipedia.org/wiki/Mercury_in_fish
Salmon seems to be fairly low on the list while tuna is high. Everything in moderation
The greatest contributor of mercury is the atmosphere from coal. The bulk of the eivdence is clear, eating more fish and seafood confers health benefits versus avoiding it. Selenium protects the body against mercury…https://www.dougcookrd.com/mercury-toxicity-do-you-really-need-to-worry-about-eating-fish/
just as an FYI, spirulina,chlorella and spirulina oil are the vegan sources of DHA,EPA,DPA. they are also better sources than fish given that you avoid the contaminants from the ocean.
THere is some DHA and EPA in algae like spirulina etc, very small amounts, subtherapeutic…you could never get 2-5 g worth of the long chain omega-3s from powders nor could you raise your RBC membrane/Omega 3 index to 8 or higher which is needed to reap the benefits of EPA and DHA and DPA (no DPA in spirulina, ALA yes). People just don’t consume large amounts need to the most of DHA and DPA (e.g. 1/2 cup or more versus 1 tsp or so that’s usually consumed). Chlorella, spirulina, etc have been known to have heavy metals, contaminants etc. Of course, that’s eliminated with quality brands, as it is for fish oils etc, in fact, oils have all contaminants filtered out so the argument of getting ocean pollution is unsubstantiated…..but yes, you can get good amounts of EPA and DHA in algae oils……https://www.dougcookrd.com/algae-omega-3-not-just-for-vegans/
I heard wild caught menhaden fish have the highest level of DPA Omega 3. Is this true?
Not sure off the top of my head..I wouldn’t pit one against the other as all fish and seafood will have it. You could check the USDA Nutrient Database, they have a comprehensive listing of almost all nutrients
You did not mention MENHODEN fish as a source; the highest %?
that’s because i’d never heard of it until now, interesting !
If you are vegan what are the choices to increase DPA?
None in a meaningful way. Some EPA will be converted to DPA and that to DHA but DHA doesn’t retro convert to DPA like we once thought. The only thing you can do is get a good source of both vegan EPA and DHA knowing some of the EPA will be converted which is better than nothing, ALA from flax is not helpful like it was once promoted which is fine because you can now get algal sources of EPA and DHA (don’t water your money on phytoplankton etc), for an algal oil….I have a post on that too….https://www.dougcookrd.com/algae-omega-3-not-just-for-vegans/
Thank you for this post and it appears I am late to the party based on the conversation.
My partner has been advised to take algae oil for her dry eyes and she has previously been prescribed Xiidra and has had the tear duct surgery also.
I take seal oil and when I heard of the price she had to pay for the Opthalmologist recommended Algal oil product I was blown away. The pricing difference for a less effective product is criminal.
Problem is she has mercury concerns. Is there enough selenium in Seal Oil to avoid concern of Mercury?
Clearly Seal Oil is more efficient than Algae Oil due to DPA in seal oil and not in Algae oil but how do I alleviate her mercury concerns? Thanks for your post.
Hi
thanks for the feedback, but I have no idea about the selenium content of the oil. Getting selenium into the body so that it can be incorporated into various selenoproteins is what’s important. So eating selenium rich foods and if needed, a selenium supplement or multivitamin with minerals or multi-minereal with selenium, such as selenomethione, is a good way to ‘top up the tankk’
Great article. Can you provide a source for the DHA/EPA/DPA-3 table please?
I’ve been looking for research on these figures and can’t find any peer-reviewed nutrition studies that show these figures. Greatly appreciate any research you can provide to support these figures or others you have come accross? Specifically for Oysters. Thanks
this is a good first start….https://fdc.nal.usda.gov/
Great information! But request clarification of your statement, “Those supplements that do contain DPA come from seal oil.” Realizing your blog date is 3-1/2 years ago, and things could have changed (plus I’m in the U.S. and you also stated U.S. sourced is not your wheelhouse); I’ve been taking an Olcenic® blend that includes 75mg DPA (and 675 mg EPA, 300mg DHA) per softgel, according to the label, entirely from fish sources. Since you explained how the body converts between these, when required, is there any clinical data on the optimum ratio of EPA:DHA:DPA or is the total Omega-3 more useful for daily consumers like me?
I’ll have to re-read, seal oil has all three and in decent amounts like fish, some fish oils no doubt have some, labels will provide total o-3 and then break down EPA and DHA which often don’t add up to the total amount so there will likely be some ALA and DPA but typically not indicated and some fish oil brands filter out DPA…total amounnt is more usual as these fats’ ratios vary naturally in food supply…so it’s not that prescriptive
Ya, this is a decent product – https://amzn.to/3jtXAbs – two a day would be a good dose, to get an Omegea-3 index of 8 or higher, 98% of people need about 1800 mg total per day so 2 of these would provide a decent 150 mg of DPA