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What is the Ideal DHA and EPA Ratio?

Omega-3 fatty acids, especially from sources like fish oil, algae oil and krill oil, are prized for their wide-ranging health benefits. Among these, two types stand out as the most impactful: Docosahexaenoic Acid (DHA) and Eicosapentaenoic Acid (EPA). Understanding how these two work together — and in what ratios — can help you maximise the health benefits of omega-3s.

How Much Omega 3 Per Day? How Much EPA and DHA Per Day?

To begin with, how much omega-3 fatty acids should you consume each day? There are only official recommended guidelines for ALA, not for DHA and EPA, but most recommendations generally sit between 250mg and 500mg each day, although this depends on what you’re taking them for.

Further Reading: All About Omega-3s

From birth to 12 months, all babies should receive 500mg of total omega-3s daily.

After this, guidelines only have recommendations of ALA dosages:

• 1–3 years: 700mg
• 4–8 years: 900mg
• 9–13 years: 1200mg for boys/1000mg for girls
• 14–18 years: 1600mg for boys/1100mg for girls (1400mg during pregnancy/1300mg during lactation)

ALA omega 3 dosage for adults:

• 19–50 years: 1600mg for men/1100mg for women (1400mg during pregnancy/1300mg during lactation)
• 51+ years: 1600mg for men/1100mg for women

If you’re taking omega-3 supplements, make sure to check how much DHA and EPA you’re actually getting — you can usually see this on the bottle. Just keep in mind that for brain health, you’re going to want LPC DHA and LPC EPA.

Further Reading: The Difference Between LPC DHA and LPC EPA

Are Higher Doses of Omega 3 Safe?

Doses up to 5,000mg/day of combined DHA and EPA are generally well-tolerated, however, exceeding this amount should only be done under medical supervision.

Most of your omega 3s should be from DHA and EPA, found in fatty fish and algae, so keep this in mind when choosing supplements. The third omega 3, alpha-linolenic acid (ALA), comes from nuts and seeds such as walnuts and flaxseeds and a small amount of this can be converted into DHA and EPA, but not enough to reach your DHA and EPA needs.

What Are DHA and EPA?

DHA and EPA are essential omega-3 fatty acids your body cannot produce on its own, so you must get them through diet or supplements.

DHA (Docosahexaenoic Acid)

• Role: DHA is the structural cornerstone of brain and eye cell membranes. It is crucial for brain function, cognitive health and vision.
• Special Benefits: Vital for foetal brain and eye development, DHA is often recommended during pregnancy and breastfeeding. For adults, it supports memory, focus and emotional well-being.

EPA (Eicosapentaenoic Acid)

• Role: EPA is a powerhouse for managing inflammation. It helps your body create molecules called eicosanoids, which reduce chronic inflammation — a key factor in conditions like heart disease and arthritis.
• Special Benefits: EPA is particularly effective in supporting cardiovascular health and reducing inflammation markers throughout the body.

What Ratio of DHA to EPA is Best?

Both DHA and EPA are beneficial, but their effects differ. The ratio of these two in your omega-3 intake can influence how well they support specific health goals, such as improving brain function, reducing inflammation or improving heart health.

EPA DHA Ratio for Brain Health

For brain health, a ratio of higher DHA to EPA is best. DHA is the primary building block for brain cells, essential for neurodevelopment in children and maintaining cognitive function in adults. A studyfound that a ratio of 1:1 and 2:1 DHA to EPA improved nerve factor growth, reduced cell death, led to better brain activity and protected against neurodegenerative diseases like Alzheimer’s.

Best EPA to DHA Ratio for Inflammation and Cardiovascular Health

EPA is a strong anti-inflammatory agent. It helps regulate the body’s immune response and reduces markers like C-reactive protein, which are linked to chronic inflammation and heart disease. EPA-rich formulas may also help improve cholesterol levels and lower triglycerides.

A higher EPA to DHA ratio has been found to greatly reduce inflammation markets, although it was found to raise systolic blood pressure, so not great for those with blood pressure concerns. A study with rats found greater anti-inflammatory properties with EPA to DHA ratios of 1:1 and 2:1 compared to 1:2.

ideal EPA DHA Ratio for Eyes

is it better to have higher EPA or DHA for dry eyes and eye diseases? Many eye doctors recommend a ratio of 3:1 or even 4:1 EPA to DHA for these conditions.

What is the Best Ratio of EPA to DHA for Depression

What is a good level of EPA and DHA for those with depression? A ratio of 2:1 or 3:1 EPA to DHA has been found to be efficient at reducing depression symptoms. Interestingly, a high omega-6 to omega-3 ratio has been linked with an increased risk of postpartum depression, hence why it’s best to get more omega-3 after childbirth.

Omega-6 to Omega-3 Ratio

Speaking of omega-6, in the past, a higher omega-6/3 ratio was recommended, being about 4:1, however, the overconsumption of industrial omega-6 seed oils and lack of omega-3s in people’s diets have led to higher inflammatory, allergy and thrombotic states.

Now, the optimal ratio of omega-6 to omega-3 is closer to 1:1 or 2:1 and omega-6s should be reduced during pregnancy to reduce allergies and asthma. Omega-6s and omega-3s compete for the same enzymes, so you should also reduce your intake of vegetable oils high in omega-6.

The Right Omega-3 Ratio for You

To determine your ideal omega-3 levels, consider an Omega-3 Index test, which measures the percentage of DHA and EPA in your red blood cells. Aim for an index above 8 per cent for the best health benefits.

A New Type of Omega-3 Supplement — LPC Neuro

You might have heard that with regular omega-3 supplements like fish oil, you don’t actually do much for your brain — or you may have read our blog about whether omega-3 is really good for the brain. This is because DHA and EPA in supplements, while needed by the brain for development, to lower the risk of dementia and for overall brain health, struggle to cross the blood-brain barrier.

A new discovery found that combining EPA and DHA with a special molecule, called LPC, helps these omega-3s cross into brain cells! Once inside, they can produce the results you’re taking the supplements for; reducing inflammation, protecting cell heath, supporting cognitive function and, most importantly, raising the levels of DHA and EPA in your brain.

Made from krill oil, this omega-3 supplement has been patented under the name, Lysoveta™, and is now used in Xandro’s LPC Neuro!

Read all About LPC Neuro!

End Note

Both DHA and EPA are essential, but their ideal ratio depends on your specific health goals. Generally, higher DHA ratios support brain and cognitive health, while higher EPA ratios are better for inflammation and heart health, but balance and moderation are crucial as both fatty acids work best together!

Have a chat with your doctor to get their opinion about personalising your omega-3 intake and ratio based on your health status. By understanding and tailoring your DHA-to-EPA intake, you can unlock the full potential of omega-3s for your body and mind.