DHA EPA Omega-3 Supplements for Brain & Heart Health

Health Benefit	DHA	EPA	Minimum Daily Intake	EFSA Claim
Brain function	✅	❌	250 mg	DHA contributes to the maintenance of normal brain function
Vision	✅	❌	250 mg	DHA contributes to the maintenance of normal vision
Heart function	✅	✅	250 mg (combined)	EPA and DHA contribute to the normal function of the heart
Triglycerides	✅	✅	2,000 mg (combined)	Contribute to normal blood triglyceride levels
Blood pressure	✅	✅	3,000 mg (combined)	Contribute to the maintenance of normal blood pressure
Pregnancy & breastfeeding	✅	❌	200 mg DHA (plus 250 mg baseline)	Supports fetal brain and eye development

 

4. DHA During Pregnancy and Breastfeeding

Docosahexaenoic acid (DHA) plays a fundamental role in human development, especially during the prenatal and early postnatal stages. During pregnancy and lactation, maternal DHA status directly influences the DHA levels available to the fetus and newborn, as this essential fatty acid is transferred through the placenta and breast milk. The development of the brain and eyes, in particular, depends heavily on an adequate supply of DHA.

Recognizing this, the European Food Safety Authority (EFSA) has authorized specific health claims regarding the benefits of maternal DHA intake for the developing child.

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EFSA-Approved Claims for DHA in Maternal Health

EFSA has approved two health claims directly related to DHA and early-life development:

• "Maternal intake of DHA contributes to the normal brain development of the fetus and breastfed infants."

• "Maternal intake of DHA contributes to the normal development of the eye of the fetus and breastfed infants."

These claims are applicable under the following conditions:

• A daily intake of 200 mg DHA is consumed in addition to the general recommendation of 250 mg of EPA+DHA for adults.

• Labels must include the statement: "The beneficial effect is obtained with a daily intake of 200 mg of DHA in addition to the recommended daily intake for omega-3 fatty acids for adults."

These claims underscore the unique importance of DHA during a period when the infant’s brain and retina undergo rapid development.

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Why DHA Is Critical During Pregnancy

DHA is a major structural component of the fetal brain and retina. During the third trimester of pregnancy, the fetus accumulates significant amounts of DHA to support the development of these tissues. This process continues after birth, particularly in the first two years of life.

Low maternal DHA status has been linked in observational studies to suboptimal cognitive and visual development. Although EFSA does not permit claims relating to disease risk reduction or specific developmental outcomes beyond its approved statements, it supports the conclusion that DHA intake during pregnancy is important for maintaining normal developmental processes.

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Postpartum and Breastfeeding Needs

After delivery, DHA continues to be important through breast milk, which naturally contains DHA if the mother's diet is sufficient. The DHA content of breast milk is highly variable and directly influenced by maternal intake. Women who consume little oily fish or do not supplement with omega-3s may produce milk that is low in DHA, which can affect the infant’s DHA supply.

Maintaining a maternal intake of at least 200 mg of DHA per day, in addition to the adult baseline requirement, ensures that breast milk continues to deliver DHA during this critical stage of neurological and visual development.

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Who Should Consider DHA Supplementation?

• Pregnant women who do not regularly consume oily fish (e.g. salmon, mackerel, sardines)

• Vegetarians and vegans, who may benefit from algae-based DHA supplements

• Breastfeeding mothers wishing to ensure optimal DHA content in their milk

• Women preparing for pregnancy, to establish adequate omega-3 levels before conception

Supplementation can be achieved through prenatal omega-3 capsules, many of which contain purified DHA sourced from fish oil or microalgae. Algae-based DHA is particularly suitable for those avoiding animal products.

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Safety Considerations

DHA supplements intended for pregnant and breastfeeding women are generally well-tolerated and formulated to avoid contaminants like mercury or PCBs. EU regulations strictly govern these products, and they must adhere to EFSA’s health claim framework and ingredient safety standards.

It’s advisable to choose supplements that:

• Are third-party tested for purity

• Clearly state the DHA content per serving

• Include usage instructions aligned with EFSA guidelines

5. Daily Intake Guidelines and Food Sources

DHA and EPA are essential fatty acids that must be obtained through the diet or supplements. While the body can convert alpha-linolenic acid (ALA)—a plant-based omega-3 found in flax and chia seeds—into DHA and EPA, the conversion efficiency is extremely low (often less than 5%). Therefore, direct intake of DHA and EPA is necessary for meeting nutritional needs.

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EFSA Recommendations for Daily Intake

Although EFSA does not set a Recommended Daily Intake (RDI) for DHA or EPA, it provides guidance on minimum effective doses required to achieve specific health benefits.

EFSA-Approved Daily Intake Thresholds:

These benchmarks help guide manufacturers and consumers in determining effective dosage levels when choosing supplements or evaluating food products.

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Dietary Sources of DHA and EPA

DHA and EPA are found almost exclusively in marine-based foods. The most potent sources include:

• Fatty Fish: such as mackerel, salmon, sardines, anchovies, and herring

• Shellfish: including oysters and mussels

• Cod liver oil and fish liver oils

• Fortified eggs and dairy products (in some regions)

Approximate DHA + EPA Content (per 100g of food):

• Mackerel: 4,000–5,000 mg

• Salmon: 2,000–3,000 mg

• Sardines: 1,500–2,000 mg

• Herring: 1,800–2,400 mg

EFSA recommends a weekly intake of oily fish (1–2 portions) to meet average needs. However, dietary surveys show that many individuals fall short, making supplementation a practical and effective option.

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Plant-Based Omega-3 Alternatives

For vegetarians and vegans, marine algae provide a sustainable and direct source of DHA (and sometimes EPA). Algae-based supplements are increasingly popular and can deliver clinically effective doses.

While plant oils like flaxseed, chia, and hemp contain ALA, EFSA has not approved any health claims linking ALA to brain or heart health, given the limited conversion to DHA and EPA. Thus, for targeted support—especially for vision, cognition, and cardiovascular health—direct intake of DHA and EPA is recommended.

6. Supplementation Forms: Fish Oil, Algae Oil & Quality Factors

For individuals who do not consume sufficient fatty fish or have elevated omega-3 needs—such as pregnant women, older adults, or athletes—DHA and EPA supplementation provides a reliable and effective way to meet daily intake targets. Omega-3 supplements come in several forms, each with unique characteristics that influence absorption, sustainability, and dietary preferences.

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A. Fish Oil Supplements

Fish oil is the most common source of DHA and EPA. It is typically derived from cold-water species like anchovies, sardines, and mackerel, which are rich in omega-3 fats.

Common Forms of Fish Oil:

• Natural Triglyceride Form (TG): Closest to the form found in whole fish; easily absorbed.

• Ethyl Ester Form (EE): A concentrated form produced during processing; less bioavailable but allows for high EPA/DHA content.

• Re-esterified Triglycerides (rTG): Processed to improve absorption and stability; often found in premium products.

Fish oil supplements vary widely in concentration. Some products provide 300 mg of combined EPA+DHA per capsule, while others may exceed 1,000 mg.

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B. Algae Oil Supplements (Plant-Based)

For vegetarians, vegans, and those seeking a sustainable option, algae-derived DHA is an excellent alternative. Algae oil is produced from microalgae cultivated in controlled environments—free from ocean contaminants like mercury or PCBs.

Most algae-based supplements provide DHA alone, though some formulations include EPA. These products are:

• Suitable for vegans

• Sustainably produced

• Free from fishy aftertaste or reflux

Algae oil capsules are commonly used in prenatal formulas, as they align with the EFSA-approved claim for maternal DHA intake to support fetal brain and eye development.

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C. Krill Oil

Krill oil is sourced from tiny Antarctic crustaceans. It contains DHA and EPA in the phospholipid form, which may offer improved absorption. Krill oil also includes astaxanthin, a natural antioxidant that helps preserve the oil’s stability.

However, EFSA does not distinguish between forms in its health claims; the same dosage requirements apply regardless of source or formulation.

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D. Quality Considerations

To ensure safety and efficacy, omega-3 supplements should be:

• Third-party tested for heavy metals, dioxins, and PCBs

• Clearly labeled with the exact DHA and EPA content per serving

• Fresh and well-preserved, ideally with added antioxidants like vitamin E

Look for certifications such as:

• IFOS (International Fish Oil Standards)

• GOED (Global Organization for EPA and DHA)

• Friend of the Sea® or MSC for sustainability

7. Safety, Purity, and EU Regulatory Standards

DHA and EPA supplements are generally recognized as safe and well-tolerated when consumed according to established guidelines. In the European Union, omega-3 supplements are classified as food supplements and are subject to strict regulation to ensure consumer safety, ingredient quality, and label accuracy.

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EFSA Safety Guidance

The European Food Safety Authority (EFSA) has conducted comprehensive risk assessments on omega-3 fatty acids. EFSA has concluded that:

• Daily intakes of up to 5 grams of combined EPA and DHA are considered safe for adults from supplements and fortified foods.

• These values apply in addition to omega-3s from food sources such as fish.

To remain compliant with safety standards, any supplement making health claims for blood triglyceride maintenance (≥2 g/day) or blood pressure support (≥3 g/day) must include the following precaution:

• "Supplemental intakes should not exceed a total of 5 g of EPA and DHA combined per day."

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Contaminants and Heavy Metals

Marine oils can contain environmental contaminants such as:

• Mercury

• Polychlorinated biphenyls (PCBs)

• Dioxins and furans

Premium manufacturers employ molecular distillation and filtration processes to eliminate these substances. In the EU, all omega-3 products must meet contaminant limits established by:

• Regulation (EC) No 1881/2006 (maximum levels for certain contaminants in foodstuffs)

• Codex Alimentarius standards

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Labeling Requirements in the EU

EU regulation requires that labels on omega-3 supplements must include:

• Exact amounts of DHA and EPA per dose

• Approved health claims, only if applicable thresholds are met

• Mandatory disclaimers when high-dose claims are made (e.g. triglyceride or blood pressure support)

All health claims must be approved under:

• Regulation (EC) No 1924/2006 on nutrition and health claims made on foods

Unsubstantiated or misleading claims—such as “boosts brainpower” or “prevents heart disease”—are strictly prohibited.

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Product Integrity and Shelf Stability

Because omega-3s are prone to oxidation, high-quality supplements often contain antioxidants such as:

• Vitamin E (tocopherols)

• Astaxanthin (in krill oil)

These protect the oil from rancidity and help maintain product efficacy and safety throughout its shelf life.

8. Conclusion & Supplement Selection Tips

DHA and EPA are two of the most important omega-3 fatty acids for maintaining normal brain function, vision, and heart health—as confirmed by the European Food Safety Authority (EFSA). Whether supporting prenatal development, cognitive performance, or cardiovascular wellness, these essential fats serve multiple functions throughout life.

Modern diets often fall short of delivering adequate amounts of DHA and EPA. This makes high-quality supplements a valuable tool for many individuals, especially:

• Pregnant or breastfeeding women

• People with limited fish intake

• Older adults

• Individuals with elevated cardiovascular needs

Tips for Choosing DHA/EPA Supplements

• Ensure dosage: Look for at least 250 mg DHA or EPA+DHA per daily dose to meet EFSA claim thresholds.

• Check purity: Prioritize products tested for heavy metals and verified for content accuracy.

• Know your form: Choose fish oil, krill oil, or algae oil based on dietary preferences and absorption.

• Look for claims: Only trust products using EFSA-approved health claims.

By selecting the right source and ensuring compliance with regulatory standards, consumers can confidently support their long-term health with DHA and EPA.