DPA

Why It Matters

DPA, or docosapentaenoic acid, is an omega-3 fatty acid that has been shown to support multiple functions throughout the body. DPA plays an important role in cardiovascular and neural health as well as aiding in the reduction of systemic inflammation. (source)

Low DPA: Insufficient Omega-3 Status

Low serum DPA levels are influenced by physiological factors related to the conversion of precursors like alpha-linolenic acid (ALA) into DPA and subsequent metabolism in organs like the liver. From a nutritional perspective, insufficient intake of omega-3 fatty acids, particularly those found in fatty fish and seafood, contributes to lower DPA levels. (source, source)

Potential Performance Impact:

• Reduced DPA limits anti-inflammatory capacity, impairing recovery from training-induced tissue damage
• Insufficient omega-3 status compromises cardiovascular function, reducing oxygen delivery efficiency
• Low DPA impairs neural health, affecting cognitive performance and motor coordination
• Suboptimal DPA levels reduce the body's ability to resolve inflammation after intense efforts

Optimization

Prioritize fatty fish: Fatty fish serve as a good source of DPA. (source) Consuming fatty fish increases DPA.

Protocol: Eat at least two servings of fatty fish a week. One serving examples: Salmon (3 oz), Herring (3 oz), Bluefin Tuna (3 oz), Anchovies (3 oz), Mackerel (3 oz).

Prioritize grass-fed beef: Grass-fed beef serves as a good source of DPA. (source) Grass-fed beef contains higher levels of omega-3 fatty acids, like DPA, than grain-fed beef. (source)

Protocol: Eat at least two 3 oz servings of grass-fed beef per week.

Avoid alcohol: Alcohol decreases omega-3 fatty acids. (source) Ethanol inhibits metabolic pathways that convert alpha-linolenic acid into omega-3 fatty acids. (source) Limiting alcohol consumption will increase omega-3 fatty acid levels in the body.

Protocol: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.

Eat fatty fish at restaurants: Fatty fish serve as a good source of DPA. (source) Consuming fatty fish increases DPA.

Protocol: When dining out, choose fatty fish over other sources of protein.

Supplement with fish oil: Fish oil supplementation has been shown to increase serum DPA. (source, source) Fish oil is a rich source of omega-3 fatty acids. (source, source)

Protocol: Consume at least 3 g of fish oil supplements daily.

High DPA: Excess Omega-3 Accumulation

High serum DPA levels stem from physiological factors linked to lipid metabolism, particularly in the liver where fatty acid processing occurs. Nutritionally, consuming a diet rich in omega-3 fatty acids, commonly found in fish and seafood, contributes to elevated DPA levels in the blood. (source, source)

Potential Performance Impact:

• Excess omega-3 accumulation beyond optimal levels provides diminishing returns for recovery and inflammation
• Disproportionately high DPA suppresses acute inflammatory responses necessary for adaptation
• Surplus omega-3 status alters platelet aggregation, affecting blood dynamics during intense activity
• Excessive levels displace other essential fatty acids from cell membranes, reducing metabolic flexibility

Optimization

Limit foods high in omega-3 fatty acids: Ingestion of omega-3 fatty acids has been shown to increase DPA. (source, source) Limiting intake of foods high in omega-3 fatty acids will decrease DPA.

Protocol: Monitor and limit excess consumption of foods high in omega-3 fatty acids, like fatty fish, to ensure optimal levels.

Monitor omega-3 fatty acids: Supplementing with omega-3 fatty acids raises DPA. (source, source) Limiting the intake of omega-3 fatty acids will decrease DPA.

Protocol: Monitor excess omega-3 fatty acid intake and concentrations in supplements.