Explanation
The arachidonic acid-to-EPA ratio indicates the composition of specific omega-6 and omega-3 fatty acids in the body and is a marker of pro- and anti-inflammatory balance and cardiovascular health. (source, source)
Low
Arachidonic acid and EPA, or eicosapentaenoic acid, are fatty acids that can be obtained only through the diet. A low ratio indicates a higher intake of EPA in relation to arachidonic acid, which is generally considered a sign of good health. (source)
Optimization
Prioritize foods high in arachidonic acid: Consumption of arachidonic acid has been shown to increase blood levels. (source, source) Recommendation: Eat at least one serving of foods high in arachidonic acid daily.
One serving example: Eggs (3 eggs), Chicken (dark meat) (3.5 oz), Salmon (3 oz), Pork (3.5 oz), Liver (3 oz)
Supplement with arachidonic acid: Supplementation with arachidonic acid has been shown to increase blood levels of arachidonic acid. (source, source) Recommendation: Supplement with at least 500mg of arachidonic acid.
Limit foods high in omega-3 fatty acids: Ingestion of omega-3 fatty acids has been shown to increase EPA. (source) Limiting the intake of foods high in omega-3 fatty acids will decrease EPA. Recommendation: 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. Recommendation: Monitor excess omega-3 fatty acid intake and concentrations in supplements.
High
Arachidonic acid and EPA, or eicosapentaenoic acid, are fatty acids that can be obtained only through the diet. A high ratio indicates an overconsumption of arachidonic acid in relation to EPA, which may indicate inflammatory conditions and sub-optimal cardiovascular health. (source)
Optimization
Limit foods high in omega-6 fatty acids:: Ingestion of omega-6 fatty acids has been shown to increase omega-6 fatty acid levels, thus increasing arachidonic acid levels in the blood. (source, source) Recommendation: Monitor and limit excess consumption of foods high in omega-6 fatty acids, like mayonnaise, safflower oil, and some salad dressings.
Avoid supplements with arachidonic acid: Supplementation with arachidonic acid has been shown to increase blood levels of arachidonic acid. (source, source) Recommendation: Avoid supplements containing arachidonic acid.
Prioritize fatty fish: Consumption of omega-3 fatty acids increases EPA. Fatty fish are a rich source of omega-3 fatty acids. Consuming fatty fish increases EPA. (source, source) Recommendation: 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. Recommendation: 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 EPA. Fatty fish are a rich source of omega-3 fatty acids. Consuming fatty fish increases EPA. (source, source) Recommendation: 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. Consumption of omega-3 fatty acids increases EPA. (source, source) Recommendation: Consume at least 3 g of fish oil supplements daily.
