DPA Omega-3 Benefits: The Overlooked Fatty Acid That Could Boost Your Heart, Brain, and More

When people talk about omega-3 fatty acids, the spotlight usually shines on EPA and DHA. They’re the ones most fish oil supplements highlight, and they’re well-known for supporting heart and brain health. But there’s another important omega-3 that doesn’t get nearly as much attention — DPA, sometimes called the “missing omega.”

If you haven’t heard much about it, you’re not alone. I hadn’t either, until I started digging into the research. What exactly is DPA? What does it do? And should we be paying more attention to it? Let’s explore the science behind this overlooked fatty acid.

What DPA Is (and Isn’t)

DPA stands for docosapentaenoic acid — but don’t worry, remembering the name isn’t important. What matters is that it’s a lesser-known omega-3, closely related to EPA and DHA. You can picture them as three steps on a ladder:

EPA → DPA → DHA

Your body can convert EPA into DPA, and then DPA into DHA. Interestingly, the process can also go backward, turning DPA back into EPA when needed. This makes DPA a kind of reserve supply your body can draw on to support heart, immune, and other functions.

A few common clarifications:

• DPA is an omega-3, not an omega-6 or omega-9.

• It’s not a “weaker” or unnecessary fatty acid. Research shows it may have its own unique health benefits.

• Even if you don’t see DPA on a supplement label, it might still be in there in small amounts.

• DPA occurs naturally in the body, especially in blood vessels, breast milk, and parts of the brain.

Do We Really Need DPA?

Currently, there’s no official daily recommended intake for DPA. Some health guidelines group it together with EPA and DHA as “long-chain omega-3s,” without giving it a separate value.

Still, studies suggest it plays a role in health, especially heart health. For example:

• A 2024 study of over 300,000 adults found that people with the highest combined levels of EPA, DPA, and DHA were 45% less likely to die suddenly from heart-related causes.

• In kidney failure patients starting dialysis, those with more DPA in their blood were about one-third less likely to die from heart problems in the first year.

While these studies don’t prove DPA works alone, they show it’s an important part of the omega-3 family. And because your body can convert DPA back into EPA, it helps maintain healthy overall omega-3 levels.

DPA Omega-3 Benefits

Research on DPA is still emerging, but here are some of the benefits scientists have observed:

1. Supports Heart Health
   DPA may help lower triglycerides and cholesterol — two major risk factors for heart disease. It may also reduce inflammation in blood vessels and slow plaque build-up in arteries.

2. Promotes Healthy Blood Flow
   DPA can help prevent platelets (tiny blood cells) from clumping together unnecessarily, lowering the risk of dangerous blood clots and improving circulation.

3. Helps Balance Blood Sugar
   Early animal research shows DPA-rich oils may improve how the body manages blood sugar and fats, hinting at potential benefits for metabolic health.

4. Supports Brain Health with Age
   In older adults, higher DPA levels have been linked to better memory and thinking skills. It may also help protect the brain from inflammation and age-related decline.

5. Reduces Chronic Inflammation
   DPA helps the body produce special compounds that calm inflammation and support tissue repair.

Food Sources of DPA

You won’t see DPA listed on most nutrition labels, but you can find it naturally in:

• Oily fish — salmon (up to 393 mg/100 g), mackerel, herring, pompano, sablefish, whitefish, tuna, and trout.

• Grass-fed beef and lamb — small amounts, but more than grain-fed meat.

• Seal oil — very high in DPA (mainly in traditional diets).

How to Get Enough DPA Naturally

• Eat 2–3 servings of oily fish per week (like salmon or mackerel).

• Choose grass-fed meat when possible.

• Add plant-based omega-3s (flax or chia) — your body can convert a small portion into DPA.

Supplements with DPA

Most omega-3 supplements focus on EPA and DHA, and either don’t list DPA or include only tiny amounts. If you want the full DPA omega-3 benefits, choose a supplement that clearly shows its DPA content.

Examples include:

1. Carlson Super DPA – 300 mg DPA per teaspoon (liquid fish oil, IFOS-certified).

2. Ballstad Omega-3 – 120 mg DPA per 3 capsules (wild-caught Norwegian fish).

1. Swanson Super DPA Fish Oil – 85 mg DPA per soft-gel (budget-friendly).

2. Freshfield Vegan Omega-3 DHA + DPA – 70 mg DPA per 2 capsules (algae-based, vegan-friendly).

DPA vs. EPA vs. DHA — Quick Facts

• Is DPA better? Not better — just different. It acts as a reserve for EPA and has unique blood and heart benefits.

• Can my body make it? Yes, from EPA — but the amount depends on your diet.

• Is it safe? Yes, even at higher doses over 300 mg/day.

• Bleeding risk? Possible at very high omega-3 doses (over 3,000 mg EPA/DHA per day).

The Takeaway

DPA might be the quiet achiever of the omega-3 world. It’s not as famous as EPA or DHA, but it’s linked to heart protection, smoother blood flow, better brain function, and reduced inflammation.

You can get DPA from oily fish, grass-fed meats, or the right supplement. Including it in your diet — even without obsessing over exact amounts — could be a smart step for your long-term health.