DHA, EPA, ALA: Omega acids to protect the nervous system and support brain function

Author: Lucie Garabasova

Do you feel like you're "losing your memory"? Do you have trouble concentrating? Or are you worried that age will bring fatigue, poorer memory, and a loss of mental acuity?

Your brain needs quality fuel. And omega-3 fatty acids—DHA, EPA, and ALA—are among the most important nutrients for nervous system health and brain function. Let's talk about why they're so essential and how to get them.

What are omega-3 fatty acids?

Omega-3 fatty acids are a type of essential fat that the body cannot make on its own – you have to get them from food or supplements. There are three main types:

1. DHA (docosahexaenoic acid)

Where to find: Fish oil, seaweed
Main function: Building block of the brain and retina

2. EPA (eicosapentaenoic acid)

Where to find: Fish oil, seaweed

Main function: Anti-inflammatory effects, mood support

3. ALA (alpha-linolenic acid)

Where to find: Flaxseed, hemp, walnuts
Main function: Energy source, partially converted to EPA and DHA

Important: The body can partially convert ALA to EPA and DHA, but this conversion is very inefficient (only 5-10%). That’s why it’s important to also get EPA and DHA directly.

We discussed the importance of unsaturated fatty acids in this article.

Why is DHA so important for the brain?

DHA makes up 97% of all omega-3 fatty acids in the brain and 93% of omega-3s in the retina. It is literally the building block of your brain.

What does DHA do for your brain?

✅ Maintains the elasticity of cell membranes - better communication between nerve cells
✅ Protects neurons from damage - antioxidant effects
✅ Supports the formation of new nerve connections - neuroplasticity
✅ Slows down brain aging - reduces the risk of dementia and Alzheimer's disease
✅ Improves memory and concentration - proven by studies

What happens with a DHA deficiency?

❌ Memory impairment
❌ Problems with concentration
❌ Brain fog
❌ Increased risk of depression
❌ Faster decline in cognitive function with age

EPA: Protector against inflammation and depression

While DHA is a building block of the brain, EPA acts as an anti-inflammatory guardian.

Why is EPA important?

Reduces inflammation throughout the body – including the brain
Supports mental health – helps with depression and anxiety
Protects blood vessels – reduces the risk of heart disease
Improves mood – affects the production of neurotransmitters

Interesting fact: A study from Harvard Medical School showed that people with higher levels of EPA in their blood have a 28% lower risk of depression. 

ALA: The Plant-Based Way to Omega-3

ALA is the only omega-3 found in plant sources. It’s great for vegans and vegetarians, but it has one drawback – your body has to convert it into EPA and DHA first.

Where can you find ALA?

🌱 Flaxseed and flaxseed oil
🌱 Chia seeds
🌱 Hempseed and hemp oil
🌱 Walnuts
🌱 Rapeseed oil

Our bodies can make the healthy omega-3s EPA and DHA from plant sources (e.g. flaxseed or hemp oil), but only in small amounts – around 5 to 10%. That’s why it’s ideal to combine plant sources of ALA with a direct source of EPA and DHA, such as fish oil or algal oil.

How much omega-3 do you need per day?

It depends on your age, health and lifestyle.

Recommended daily allowances (according to WHO and EFSA):

Attention: Most people in the Czech Republic are deficient in omega-3 – the average intake is only 100-150 mg of EPA+DHA per day!

The best sources of omega-3 fatty acids

Fish oil – the king among sources of EPA and DHA

Fish oil is the most concentrated source of EPA and DHA. Contains: 1000 mg of fish oil = approx. 300 mg of EPA + DHA

The best fish for omega-3:

• Salmon (especially wild)
• Mackerel
• Sardines
• Herring
• Tuna (but watch out for mercury)

Problem: Would you eat fish every day? Most people don’t. That’s why the ideal solution is to take fish oil in high-quality dietary supplements.

CBD oil in fish oil – the perfect combination

The combination of CBD oil and fish oil is perfect – it combines natural support for the nervous system, brain and immunity.
Thanks to the content of EPA and DHA from fish oil and the effect of CBD on the body's endocannabinoid system, a synergistic effect is created for mental balance, concentration and overall health.

💚 One product, two forces of nature - for body and mind.

Why combine omega-3 with BCP?