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EPA vs DHA: What's the Difference and Which Ratio Do Women Need?

Clinical comparison of EPA (eicosapentaenoic acid) vs DHA (docosahexaenoic acid): how to choose the right ratio for inflammation, brain health, pregnancy, and heart defense.

By Nourish By Nutrients Editorial Team • Updated: 2026-11-09

Key Evidence Takeaways:

EPA (20 carbons) is primarily anti-inflammatory, driving cardiovascular protection, joint mobility, and mood regulation.
DHA (22 carbons) is a structural component of brain cortex, retinal photoreceptors, and synaptic membranes.
For joint pain, depression, and menstrual cramps: choose a High-EPA formula (roughly a 2:1 or 3:1 EPA-to-DHA ratio).
For pregnancy, breastfeeding, and memory: prioritize a High-DHA formula delivering at least 300 to 600 mg of DHA daily.

Frequently Asked Questions

Can the body convert EPA to DHA?

Yes, but the retro-conversion of DHA back to EPA is actually more efficient than the forward synthesis. That is why choosing a balanced or targeted ratio based on your clinical goal is recommended.

What does "rTG" mean on an omega-3 label?

rTG stands for re-esterified triglyceride. This premium form mimics natural fish fat and is absorbed up to 70% better than standard synthetic ethyl ester (EE) forms.