EPA vs DHA: Understanding the Two Key Omega-3s in Fish Oil from a Chiropractor’s Perspective
As a sports chiropractor, I’m always looking for ways to help my patients reduce inflammation, recover faster, and perform at their best. One of the most common supplements I recommend to both athletes and everyday active individuals is fish oil — specifically because of its rich content of omega-3 fatty acids.
But not all omega-3s are created equal. The two primary types found in fish oil, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have different effects on the body. Knowing the difference can help you choose the right omega-3 balance for your goals — whether you’re dealing with joint pain, recovering from a workout, or simply trying to stay healthy and mobile.
What Are EPA and DHA?
EPA and DHA are long-chain omega-3 fatty acids found in cold-water fish like salmon, sardines, and mackerel. These fats are essential — meaning your body can’t produce them on its own, so you have to get them from your diet or supplements.
EPA: The Inflammation Fighter
From a chiropractor’s standpoint, EPA is your go-to for inflammation control.
Reduces systemic inflammation: EPA helps block the production of pro-inflammatory chemicals in the body, making it a valuable ally for people dealing with chronic joint pain, low back discomfort, or post-exercise soreness.
Supports heart health: It’s also been shown to help lower blood pressure and support circulation — great for endurance athletes and those with cardiovascular concerns.
Mood benefits: Some studies suggest EPA may play a role in mental health and mood stability.
🔍 When I Recommend More EPA:
For patients with low back pain, joint inflammation, or those recovering from overuse injuries, higher EPA content in fish oil can help manage inflammation naturally without relying heavily on NSAIDs.
DHA: Brain, Spine, and Nerve Support
DHA has a different superpower — it’s a structural component of the brain, nervous system, and retina.
Crucial for brain and cognitive function: DHA makes up a large portion of the gray matter in your brain.
Supports nervous system health: For chiropractors, this is key — DHA helps maintain the function and fluidity of the nervous system, which we interact with directly through spinal adjustments.
Promotes eye health and vision stability.
🔍 When I Recommend More DHA:
I suggest DHA-rich supplements to patients focused on cognitive health, nerve-related issues, or those dealing with concussion recovery, headaches, or long-term neurological concerns.
Which One Should You Take?
Most quality fish oil supplements contain a mix of both EPA and DHA, but depending on your health goals, the ratio matters.
For inflammation and joint pain: Look for higher EPA.
For brain, nerve, and spine health: Go for higher DHA.
For general wellness and athletic recovery: A balanced formula with both is usually best.
Pro tip: Choose a high-quality fish oil that’s third-party tested for purity and doesn’t have that fishy aftertaste. I often recommend triglyceride-form fish oil for better absorption.
The Chiropractor’s Takeaway
As someone who treats active patients daily — runners, cyclists, weekend warriors, and hard-working folks from Honeoye Falls, Mendon, and beyond — I’ve seen firsthand how omega-3s can reduce inflammation, ease musculoskeletal pain, and support recovery.
Combining chiropractic care with smart nutritional strategies like EPA and DHA supplementation is a powerful way to improve function, reduce downtime, and feel better — naturally.
Looking for More Personalized Recommendations?
At Rochester Sports Chiropractic, we support your whole lifestyle, from movement to nutrition. If you have questions about which fish oil is best for you, or you’re dealing with pain that just won’t go away, come in and let’s talk.
📍 Serving Honeoye Falls, Mendon, Pittsford & Victor, NY
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