EPA

Why It Matters

EPA, or eicosapentaenoic acid, is an omega-3 fatty acid that has been shown to be beneficial for multiple bodily systems. (source) EPA is primarily associated with improvements in blood lipid concentrations, but also influences cognitive and muscle performance, and gut and joint health. (source, source)

Low EPA: Insufficient Omega-3 Status

Low serum EPA levels result from physiological factors affecting the body's ability to synthesize and metabolize omega-3 fatty acids, with the liver and adipose tissue playing key roles in these processes. Nutritionally, insufficient intake of EPA-rich foods, like fatty fish and flaxseeds, contributes to lower serum levels. (source, source)

Potential Performance Impact:

• Insufficient EPA limits anti-inflammatory eicosanoid production, prolonging recovery after training
• Reduced EPA compromises cardiovascular function and blood flow regulation during exercise
• Low omega-3 status impairs cell membrane fluidity, reducing nutrient transport to working muscles
• Suboptimal EPA levels blunt the resolution of exercise-induced inflammation, slowing adaptation

Optimization

Prioritize fatty fish: Consumption of omega-3 fatty acids increases omega-3 levels. Fatty fish are a rich source of omega-3 fatty acids. (source, source)

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).

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: Consumption of omega-3 fatty acids increases omega-3 levels. Fatty fish are a rich source of omega-3 fatty acids. (source, source)

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 EPA. (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 EPA: Excess Omega-3 Accumulation

High serum EPA levels result from physiological factors related to the metabolism and processing of omega-3 fatty acids by the liver. Nutritionally, consuming a diet rich in sources of EPA, such as fatty fish or fish oil supplements, contributes to elevated levels in the bloodstream. (source, source)

Potential Performance Impact:

• Excess EPA impairs normal blood clotting, increasing bruising and bleeding risk during contact sports
• Disproportionately high omega-3 status suppresses necessary acute inflammatory responses for tissue repair
• Surplus EPA beyond optimal levels provides diminishing anti-inflammatory returns
• Excessive omega-3 accumulation alters immune surveillance, reducing pathogen defense

Optimization

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

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 EPA. (source) Limiting the intake of omega-3 fatty acids will decrease EPA.

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