Omega-3 fatty acids are key to spurring your brain to peak performance and optimizing your mental performance. While DHA is a key component for brain function, EPA supports you during strenuous exercise. Both fatty acids can help you take your mental performance to a new level. Learn more about them and where you can find these valuable omega-3 fatty acids in this article.
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1. DHA and EPA for your mental power
Your brain, in addition to water, is primarily made up of fat . 30% of its dry mass is DHA alone. Therefore, doctors and researchers agree: You should regularly consume the omega-3 fatty acid DHA to improve your mental performance.
Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are two of the three omega-3 fatty acids and belong to the group of polyunsaturated fatty acids. Because these essential fatty acids cannot be produced by the body itself , they must be obtained through food.
The valuable fatty acids are found in nuts and seeds , for example, but these vegetarian sources primarily contain the omega-3 fatty acid ALA (alpha-linolenic acid) and no DHA or EPA. ALA can be converted into DHA and EPA in our bodies, but only to about 5%, which is often insufficient for health and performance.
So why do we need DHA and EPA anyway? DHA is especially important for your brain and concentration , while EPA is especially good for your heart. In the following section, you can read more about the differences between DHA and EPA and learn which omega-3 fatty acids you need to get through the day full of energy and concentration.
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2. What is DHA?
Docosahexaenoic acid (DHA) is a polyunsaturated fatty acid . It is one of the omega-3 fatty acids and is therefore perfectly suited to supporting your mental performance. DHA is found in certain marine algae and tiny crustaceans, among other things, and is therefore present in all living creatures that feed on it .
Naturally, these algae and crustaceans are primarily found in the diet of marine animals. DHA is found in the highest concentrations in fatty sea fish such as salmon . Studies are currently investigating the effect of DHA on blood pressure and heart rate [1].
DHA is also particularly important for your brain. Up to 97 percent of the omega-3 fatty acids in your brain are DHA. This is why DHA is so important for your brain activity and cognitive performance, your learning ability and reaction time, as well as many other neurological processes that influence your mental performance.
DHA and learning ability:
Without DHA, you can't think. You need it for normal and effective brain function. So if you need more energy for your next exam or at work, DHA is the right choice for you.
DHA and reaction time:
A daily intake of DHA can contribute to normal cognitive performance and thus also to rapid reaction times in terms of recalling memories.
Take-Home Message #1: DHA is an omega-3 fatty acid found primarily in fatty sea fish and is particularly important for your brain. An optimal DHA intake can therefore support your cognitive performance and learning ability.
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3. What is EPA?
Eicosapentaenoic acid (EPA), like DHA, is an omega-3 fatty acid and is also extracted from fatty fish . Never heard of EPA? Many people have! They know about DHA, but they don't realize that EPA is at least as important .
Recent scientific studies demonstrate the particular importance of EPA in promoting positive emotions [2]. EPA is also believed to have a positive effect on the heart, especially during stressful times. Therefore , not only the World CrossFit Federation but also many sports physicians recommend daily EPA intake .
Take-Home Message #2: EPA is also an omega-3 fatty acid. Unlike DHA, it helps your body cope with strenuous exercise and can have a positive effect on your mood.
4. EPA or DHA? That is the question!
So, which one is better, EPA or DHA? Both seem to offer some benefits for physical well-being. The answer sounds simple at first: Both fatty acids are primarily found together! However, you can pay attention to the different EPA and DHA content of foods and supplements.
If you primarily want to support your concentration and mental performance, for example to learn better or react faster in the next soccer game, then you should pay attention to a DHA-rich diet.
If your goal is to push yourself to the limit in sports, an EPA-based diet will be more beneficial.
Studies show that EPA and DHA together can even boost your BDNF levels . A quick digression: BDNF is responsible for brain cell renewal and is therefore important for memory development . You can find out more about BDNF in this article.
Where do you get DHA and EPA? DHA and EPA are found in high concentrations in tuna, sprat, salmon, and herring, for example, but are also found in algae. Therefore, you should eat good, oily fish three times a week.
Take-Home Message #3: Depending on your requirements and needs, either DHA or EPA is better for you.
5. Vegan Omega 3 as a source of DHA and EPA
There are a number of vegan sources of omega-3. However, many of them are only rich in the omega-3 fatty acid ALA, which can only be converted to DHA and EPA to a small extent. If you want to effectively replenish DHA and EPA with a plant-based omega-3 alternative , algal oil is the right source for you.
BRAINEFFECT HACK : Fish rich in the omega-3 fatty acids DHA and EPA get most of these fatty acids either from krill or the algae themselves. Algae are therefore the natural source of DHA and EPA. For those who prefer a vegan diet, we also use algae for our VEGAN OMEGA 3 .
6. Krill oil - the DHA and EPA superhero
If you don't have time to include fish in your diet three times a week, you can alternatively meet your weekly EPA and DHA needs through supplements.
Many people consume cod liver oil, fish oil, and similarly unappealing products daily to boost their omega-3 levels. A far more effective alternative for consuming DHA and EPA is krill oil. What makes it so exceptional?
It has all the benefits of conventional fish oil, plus many other unique properties. For example, it is better absorbed by the body and increases the omega-3 index in the blood over the long term. Krill oil is extracted from krill crustaceans .
These tiny organisms live in the cold waters of Antarctica, far from industrial pollution. The combination of the animal's short life cycle, excellent environmental conditions , and sustainable fishing methods contribute to making krill one of the purest sources of DHA and EPA.
Why do many athletes and biohackers prefer krill oil to fish oil?
- Studies show the better bioavailability of krill oil , as it is found in the natural omega-3 matrix of our cells. Therefore, you only need about 1/4 of the amount of regular fish oil.
- Taking fewer krill oil capsules per day compared to fish oil is necessary
- Lower levels of heavy metals
- No fishy taste
- High omega-3 content and high EPA & DHA dose
Here you can find high-quality krill oil
Want to learn more about krill oil? Then read about the 10 incredible benefits of krill oil compared to fish oil here. Furthermore, krill oil has high EPA and DHA levels, making it one of the best sources for a good EPA and DHA intake. The best way to combine krill oil with other fish in your diet.
Take-Home Message #4: High-quality krill oil can be extracted from Arctic krill. Because they live far away from industrial pollution, they are the purest source of omega-3 fatty acids with a high proportion of EPA and DHA. We recommend a daily dosage of approximately 250-260 mg of DHA and EPA.
7. Conclusion
EPA and DHA should be two of your most important companions on your journey to becoming the best version of yourself. These two essential fatty acids can only be obtained through food and are vital for your brain and heart. Therefore, eat oily fish three times a week or take supplements with high-quality krill oil.
8. Sources
[1] Hypertension . 34(2), 1999, pp. 253-260
[2] Lipids . 31, 1996, pp. 157-161
[3] Journal of the American College of Nutrition . 28, 2009, pp. 525–542
[4] Bunea R et al., Evaluation of the effects of Neptune Krill Oil on the clinical course of hyperlipidemia p. 40
[5] Sampalis F et al., "Effects of krill oil on premenstrual syndrome" Altern Med Rev. 2003 May; 8
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