Omega-3 for heart function: EPA, DHA and ALA explained

"Eat more fish" is one of the oldest nutritional tips around. Behind it sits a fatty-acid trio with three distinctive abbreviations: ALA, EPA and DHA. Once you've sorted those out, you'll find your way around any supplement label — and you'll understand why some capsules cost €5 and others €50. If you're more broadly wondering which micronutrients actually matter for you, the free Vital-Check is the simpler entry point.

Three letter combinations, one family

Omega-3 fatty acids are a small family of polyunsaturated fatty acids. Three members are relevant in everyday life:

Fatty acid	Main sources	What it does
ALA (alpha-linolenic acid)	Linseed oil, rapeseed oil, walnuts, chia seeds	Plant-based precursor, own cholesterol claim
EPA (eicosapentaenoic acid)	Fatty sea fish, algae	Together with DHA for heart function
DHA (docosahexaenoic acid)	Fatty sea fish, algae	Component of cell membranes in brain and retina

ALA is essential — you have to take it in via food; the body can't make it itself. EPA and DHA can in theory be made from ALA, but the conversion rate in humans is low: around 5 % to EPA, around 0.5 % to DHA. Plainly: anyone eating only linseed oil instead of fish or algae will only get meaningful EPA/DHA amounts by chance.

What the EU officially says

In Regulation (EU) 432/2012 — the EU list of authorised health claims — three statements are listed that matter in daily life:

• EPA and DHA contribute to the normal function of the heart. The claim applies from an intake of 250 mg EPA+DHA per day.
• DHA contributes to the maintenance of normal brain function. Threshold here: 250 mg DHA per day.
• DHA contributes to the maintenance of normal vision. Also from 250 mg DHA per day.

For ALA there is a separate claim on blood cholesterol levels, from an intake of 2 g per day. These are the only effect-related wordings that are legally permitted. Everything else you read about omega-3 ("helps against …", "boosts …") is marketing-speak, not fact.

Where you actually get EPA and DHA

The simplest route is still fish:

Food (100 g)	EPA + DHA
Mackerel	~ 2,500 mg
Herring	~ 2,000 mg
Salmon (wild)	~ 1,800 mg
Sardine	~ 1,500 mg
Trout	~ 800 mg
Tuna (fresh)	~ 700 mg

A 100 g portion of fatty fish covers the EFSA threshold of 250 mg EPA+DHA for several days. DGE recommends one to two fish portions per week, one of them fatty. Anyone following that is well covered on a weekly average.

Plant-based ALA sources are abundant: linseed oil delivers around 53 g of ALA per 100 g, walnut oil about 12 g, chia seeds 18 g, rapeseed oil 9 g. A tablespoon of linseed oil into your muesli in the morning easily covers the ALA needs of an average day.

If you buy capsules

Anyone who doesn't eat fish — or doesn't eat it regularly — quickly ends up with omega-3 capsules. The selection is large and quality varies a lot. What to look for:

• EPA+DHA content per daily dose on the pack. 250 mg is the EFSA threshold for the heart claim. Some cheap products declare "1000 mg fish oil per capsule" — but that says nothing about the EPA+DHA share. Look at the detailed breakdown.
• Purity: heavy metals (mercury, cadmium), PCBs and dioxins are the typical contaminants from the sea. Reputable suppliers publish certificates of analysis. With no-name products without proof: better stay clear.
• Freshness: omega-3 oxidises. A rancid smell or taste means: already destroyed. Look for a recent production date and light- tight packaging.
• Source: algae oil is the vegan version — nutritionally practically identical to fish oil, since fish themselves get their DHA from algae. With fish oil, suppliers nowadays often prefer small fish (anchovy, sardine) that accumulate fewer heavy metals.

Who benefits in particular?

There are situations in which you systematically don't cover omega-3 through diet alone:

• You eat fish rarely or never.
• You eat vegetarian or vegan — ALA via plant oils is there, EPA/DHA in practice only via algae oil.
• Pregnancy and breastfeeding — DHA plays a role in the development of the child's brain and eyes, the need for DHA from maternal intake is increased.
• Older age — DHA is a component of cell membranes; adequate intake is part of a balanced diet in later life.

For specific pre-existing conditions or unclear values, advice belongs in medical hands. If you'd like a general sense of how omega-3 fits into your daily life — and whether supplementation makes sense for you — the free Vital-Check gives you a personal assessment.