You’ve probably heard a lot about EPA and DHA when it comes to omega-3s — they’re the ones on most fish oil bottles and are often linked to heart and brain health. But I recently ran into another omega-3 I hadn’t seen much about before: DPA, sometimes called the “missing omega.”
What is DPA, and why should you care? I dug into the research to separate real findings from the noise. Here’s what I learned.
DPA stands for docosapentaenoic acid, but you don’t need to memorize that. It’s a less-talked-about omega-3 that sits alongside EPA and DHA. Think of the three as steps on a ladder: EPA → DPA → DHA. Your body converts EPA into DPA (with help from an enzyme called ELOVL2), then into DHA — and it can also convert some DPA back into EPA when needed. That makes DPA a handy reserve your body can use to support heart and immune health.
A few quick clarifications: DPA is naturally found in the body — especially in blood vessels, breast milk, and parts of the brain — so it isn’t synthetic or man-made. It’s real, it’s natural, and it may quietly help keep you healthy.
There’s no official daily dose for DPA yet. Health bodies typically group it with EPA and DHA under “long-chain omega-3s,” but they haven’t set a specific number for DPA alone. Still, research points to a possible role for DPA in heart health.
Big studies and what they suggest
– A large 2024 study of more than 300,000 adults found that people with the highest blood levels of EPA, DPA, and DHA had about a 45% lower chance of sudden heart-related death compared with those with the lowest levels.
– In people starting dialysis (a high-risk group), higher DPA levels were linked to about a one-third lower chance of sudden heart-related death in the first year, even after accounting for age, diet, and other factors.
These studies don’t prove that DPA alone prevents heart problems, but they do suggest it could be a helpful piece of the puzzle alongside EPA and DHA.
DPA can act as a backup for EPA
Your body can turn some DPA back into EPA when needed. In a small human trial, taking a pure DPA supplement raised both DPA and EPA levels — showing the body can pull from DPA as a reserve.
Bottom line: There’s no official target yet, but early evidence suggests DPA supports heart health and helps keep your overall omega-3 balance steady. Getting some DPA from food or supplements seems sensible.
Other possible benefits
– Heart and blood fats: Higher DPA is linked to lower triglycerides and cholesterol.
– Blood vessels and plaque: It may reduce inflammation in vessels and is tied to less arterial plaque in some studies, especially in older adults.
– Blood flow and clotting: DPA can help reduce unwanted platelet clumping and may be more effective than EPA or DHA at slowing platelet aggregation, which could lower clot risk and support circulation.
– Metabolic health: Early animal studies show DPA-rich oils may lower blood sugar and improve fat and glucose handling — suggesting potential benefits for insulin resistance, though human evidence is still limited.
– Brain and mood: In a U.S. study of adults over 60, those with higher DPA levels scored better on memory and thinking tests, especially after age 70. Other studies find lower DPA in people with depression, and animal work suggests it may protect the brain from inflammation, aging, and mood changes.
– Inflammation and healing: DPA helps calm inflammation, support tissue repair, reduce inflammatory signals, and support the production of special compounds that resolve inflammation rather than just fight it.
The takeaway
DPA doesn’t get as much attention as EPA or DHA, but it’s showing real potential — for heart health, circulation, metabolic balance, and brain aging. The research is ongoing, but it’s worth paying attention to.
Where to get DPA
You won’t see DPA listed on most food labels, but it’s naturally present in certain animal foods — mainly seafood and smaller amounts in pasture-raised meats. If you don’t eat much oily fish or grass-fed meat, a supplement can help.
A note on supplements: Most omega-3 products only list EPA and DHA. That’s often because they contain only small amounts of DPA, so brands either leave it off the label or include it under “other omega-3s.” That doesn’t mean there’s no DPA — just that there isn’t enough to highlight. If you want DPA specifically, look for products that clearly list the DPA amount on the label.
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Four solid picks that list DPA, use reputable third-party testing, and keep additives minimal
– High-strength liquid fish oil: One of the highest DPA doses available, IFOS-certified for purity, and comes in a mild berry-lemon flavor to mask fishiness. A good choice if you want lots of DPA in fewer servings. Available from US Amazon / Carlson Labs / NHC.
– Wild-caught Norwegian soft-gels: Bottled at the source, small and easy to swallow, with a balanced mix of EPA, DHA, and DPA — all tested to international purity and freshness standards. Available from Ballstad (use code BEHEALTHYNOW10 for 10% off).
– Budget-friendly capsule: Simple and affordable while still giving a meaningful DPA dose plus a good amount of DHA. Third-party tested and a solid option for topping up omega-3s on a budget. Available from Amazon US / Dolphin Fitness.
– Plant-based DPA from algae: One of the few vegan options that includes DPA (from algae oil). It’s carrageenan-free, third-party tested, and made with sustainability in mind — a clean choice for vegans who want both DHA and DPA. Available from Amazon UK / Amazon US.
Quick FAQs
– Is DPA better than EPA or DHA? Not better — just different. DPA sits between EPA and DHA in the body’s omega-3 pathway and can act as a reserve form of EPA. Each has unique benefits, and they work best together.
– Can the body make DPA from EPA? Yes. The body can convert EPA to DPA and sometimes convert DPA back to EPA, but how much depends on your diet and overall omega-3 intake.
– Is DPA safe? Yes. Studies so far show DPA is safe and well tolerated, even at doses above 300 mg/day. It’s naturally found in the body and in many fish-based foods.
– Is there a bleeding risk? Possibly at very high doses (usually over 3,000 mg per day of combined EPA/DHA). The American Heart Association says this risk is low for most people, but anyone on blood thinners should consider it.