EPA (Eicosapentaenoic Acid)
Overview
EPA (eicosapentaenoic acid, 20:5 n-3) is a potent anti-inflammatory omega-3 fatty acid that serves as a precursor to E-series resolvins. It modulates dopamine and serotonin signalling and synergises with DHA while having independent mechanisms. Most research showing brain function improvements leans towards higher ratios of EPA to DHA (e.g., 2:1 ratio), with DHA having a more structural role and EPA with a more functional role.
Recipes
1 recipe containing this substance
Salmon Bowl-pistachio-cacao-nibs
A functional ECS-supportive bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil to help preserve anandamide tone, improve membrane lipid composition, and support gut–brain signaling.
Foods
8 foods containing this substance
Fish Roe
General category of fish eggs providing phospholipid-bound omega-3s
Herring
Oily fish rich in EPA/DHA omega-3s
Lumpfish Roe
Fish roe providing phospholipid-bound omega-3s
Mackerel
Oily fish rich in EPA/DHA, CoQ10, taurine, and vitamin D
Salmon
Oily fish rich in EPA/DHA, protein, and B vitamins
Salmon Roe
Phospholipid-bound omega-3s with superior brain bioavailability
Sardines
Small oily fish rich in EPA/DHA, CoQ10, and calcium
Tuna
Fish providing omega-3, niacin, selenium, and complete protein
Biological Mechanisms and Implications
| Biological Target | Therapeutic Areas | Mechanism of Action |
|---|---|---|
| Endocannabinoid System (ECS) | Production of eicosapentaenoyl ethanolamide (EPEA), an N-acyl ethanolamine for endocannabinoid-like signaling | |
| Inflammation | Potent anti-inflammatory; precursor to E-series resolvins; specialized pro-resolving mediators (SPMs) terminate inflammation without immunosuppression, downregulate COX-2, inhibit neutrophil infiltration, enhance macrophage clearance | |
| Neurochemical Balance | Modulates dopamine and serotonin signalling; synergises with DHA but has independent mechanisms; membrane fluidity and neurotransmitter receptor function |
References
- Specialized pro-resolving mediators (SPMs), derived from omega-3s (DHA and EPA), terminate inflammation without suppressing immune surveillance; include resolvins, protectins, and maresins Serhan and Petasis 2011
- In a controlled endotoxemia model, high-dose EPA+DHA (3.6 g/day) attenuated fever and downstream cytokines, suggesting omega-3s reshape the resolution phase of acute inflammation Ferguson et al. 2014
- Most research showing brain function improvements lean towards higher ratio of EPA to DHA (e.g., 2:1 ratio), with DHA having a more structural role and EPA with a more functional role Pei-Chen Chang 2021
- Found in: oily fish, fish oil, mussels, roe