How EPA with DHA Naturally Supports Men's Brain Function and Heart Health

January 20, 2026

Researchers have long been interested in why certain populations tend to maintain heart and brain health well into older age. Coastal communities in Japan, parts of the Mediterranean, and regions of Scandinavia are often referenced in this research.

The common thread? Diets rich in fatty fish. More specifically, two Omega-3 fatty acids called EPA and DHA.

In one large observational study involving nearly 58,000 Japanese adults, higher intakes of EPA and DHA were associated with markers linked to cardiovascular health. Japanese men living in Japan were also found to have higher blood levels of omega-3 fatty acids compared to Americans, alongside differences in arterial health markers. These findings have helped fuel interest in the role of EPA and DHA in long-term wellness.

For men navigating the demands of midlife, understanding what EPA and DHA are and how to include them in the diet can be a useful part of a broader approach to health.

What Exactly Are EPA and DHA?

Eicosapentaenoic Acid, or EPA, and Docosahexaenoic Acid, or DHA, are long-chain Omega-3 fatty acids. They are found primarily in fatty fish such as salmon, sardines, and mackerel, as well as in certain algae-based oils.

These omega-3s are considered essential nutrients because the body cannot produce meaningful amounts on its own. They must be obtained through food or supplementation.

You might've heard of Alpha-linolenic acid or ALA, the plant-based Omega-3 found in flaxseed and walnuts. While ALA plays a role in overall nutrition, the body converts only a small percentage into EPA and DHA. For this reason, many men choose marine or algae-based sources to support their omega-3 intake.

Why EPA and DHA Matthew for Men's Health

As men age, heart and brain health often become areas of greater focus. EPA and DHA have been widely studied in relation to both.

Heart Health Support

Cardiovascular health remains an important consideration for men. Research suggests EPA and DHA may help support several aspects of heart health

Studies indicate these omega-3s may help maintain healthy triglyceride levels already within the normal range. They have also been associated with:

Supporting normal blood vessel function
Helping maintain blood pressure already within a healthy range
Contributing to the body's natural inflammatory response

According to the Cleveland Clinic, omega-3 fatty acids play a role in normal cellular function throughout the body. They are found in higher concentrations in heart tissue, which helps explain their relevance to cardiovascular wellness.

Brain Function and Cognitive Health

DHA is one of the most abundant fatty acids in the brain and is a key structural component of cell membranes. This makes it an important nutrient for maintaining normal brain structure and function.

A study has explored the relationship between fish consumption and cognitive health in older adults. In one study of Norwegian men and women aged 70 to 74, higher fish intake was associated with better performance on certain cognitive assessments. While these findings do not prove cause and effect, they contribute to ongoing interest in DHA's role in brain health.

For men balancing careers, family responsibilities, and the mental load of modern life, supporting brain function isn't just nice to have. It is essential.

Food Sources of EPA and DHA

Fatty fish are your best bet. Here's how some common options stack up per 3-ounce serving:

Mackerel: 2.0 grams EPA + DHA
Salmon (Atlantic, farmed): 1.7 grams
Herring: 1.3 grams
Anchovies: 1.2 grams
Sardines: 0.8 grams
Tuna (light, canned): 0.5 grams

As a general recommendation, aim for two servings of fatty fish per week. That's roughly 8 to 12 ounces total.

Fish oil supplements can be a practical option for those who do not regularly eat fish. When choosing a supplement, it is important to look at the actual EPA and DHA content rather than the total amount of fish oil. For example, a 1,000 milligram fish oil capsule may contain only about 300 milligrams of combined EPA and DHA.

What About Plant-Based Options?

For those who prefer not to consume fish, algae-based omega-3 supplements provide a direct source of DHA and smaller amounts of EPA. Algae are the original source of omega-3s in the marine food chain, making algal oil a suitable option for vegetarians and vegans.

These supplements work well for vegetarians or anyone who prefers to avoid fish altogether. Just remember that most algae oils have more DHA, with only small amounts of EPA.

How much EPA with DHA Do You Need?

Different medical professionals suggest varying amounts. For general wellness, most health authorities suggest around 250-500mg of combined EPA and DHA daily. That's achievable if you're eating fatty fish twice a week.

If you want to support your heart or have high triglycerides, more may help. Some clinical trials used doses of 2-4 grams daily. Participants took these under medical supervision.

For many people, a supplement providing around 300 milligrams of combined EPA and DHA per day can be a reasonable starting point. Anyone with specific health concerns or conditions should discuss omega-3 intake with a qualified healthcare professional.

Why Supplement Quality Matters

Not all Omega-3 supplements are the same. When choosing a fish oil with EPA and DHA, look for:

Purity testing: Products should be tested for heavy metals and contaminants
Freshness: Rancid fish oil isn't just unpleasant — it may actually be harmful
Source transparency: Know where your fish oil comes from
Bioavailability: Some forms are better absorbed than others

This is why choosing supplements manufactured to pharmaceutical-grade standards matters. Quality control ensures you're actually getting what's on the label.

Supporting Your Heart and Brain Long-Term

EPA with DHA offers genuine potential as it supports two of men's most vital organs. The research is solid. And the safety profile, as we saw earlier, is excellent for most people.

But Omega-3s work best as part of a broader approach to health. They're not magic pills. Combine them with regular physical activity, stress management, quality sleep, and an overall balanced diet.

Think of it this way: you're not just taking a dietary supplement. You're making a long-term investment in how you'll feel, think, and perform in the years ahead.

Interested in high-quality Omega-3 support? Our Omega 3 / QH Premium combines fish oil and CoQ10 for heart support. Omega 3 / DHA Plus provides concentrated DHA for brain function.

For complete cardiovascular support, explore our Heart Health Bundle. These are all manufactured locally, following the highest NZ standards.