Ever wonder why your doctor keeps mentioning fish oil, even though you already eat fish at the weekend hawker centre? The specific omega-3 doing most of the heavy lifting for your heart and mood is called EPA — and most of us are getting less of it than we think.
EPA stands for eicosapentaenoic acid, one of the two main long-chain omega-3 fats found in seafood (the other is DHA). Omega-3 fatty acids are a family of unsaturated fats that the human body cannot make on its own, so they have to come from the diet — mainly from fish such as cod, mackerel, herring, salmon, and sardines.
Your body can make a small amount of EPA from a plant-based omega-3 called ALA (found in flaxseed, canola oil, and walnuts), but the long-chain omega-3s EPA and DHA can be produced from ALA, though the conversion is so inefficient that it's better to simply eat foods that already contain EPA and DHA directly. That's why fatty fish — not just any cooking oil — is the more reliable source.
Chemically, EPA is a 20-carbon fat with five double bonds, which is part of why it behaves so differently in the body compared to the saturated fats found in, say, char kway teow or coconut-based curries. It gets built into cell membranes and used as raw material for signalling molecules that calm down inflammation throughout the body.
This is EPA's best-studied role. Omega-3s benefit the heart and blood vessels by reducing triglycerides, lowering the risk of arrhythmias, slowing plaque buildup in arteries, and slightly lowering blood pressure. For someone whose diet leans heavily on economy rice or kopitiam fried options most weekdays, this matters because those meals tend to push triglycerides up over time.
More recent research has looked at EPA on its own, rather than mixed with DHA. Large trials including JELIS, REDUCE-IT, and RESPECT-EPA found that EPA-only formulations significantly reduced cardiovascular events in people already at high risk, which is a big part of why EPA specifically — not just "fish oil" generally — has drawn so much attention from cardiologists in recent years.
EPA and DHA are the two omega-3s researchers keep coming back to when studying mood. Of the omega-3 fats, EPA and docosahexaenoic acid (DHA) are thought to have the most potential to benefit people with mood disorders, and interestingly, the omega-3 blends that seem to work best contain at least 60% EPA relative to DHA. Scientists believe this is linked to how omega-3s interact with mood-related pathways in brain cells, plus their calming effect on inflammation, which has been linked to low mood in some people.
If you've noticed stiff knees after a long day standing at a hawker stall or a flight of HDB stairs, EPA's anti-inflammatory role may be relevant. Research suggests fish oil supplements — which contain EPA — might help reduce pain, improve morning stiffness, and relieve joint tenderness in people with rheumatoid arthritis, though the relief is often modest. It's not a replacement for medication, but it's one reason joint-support supplements often list EPA alongside glucosamine.
Beyond the heart itself, EPA has a specific talent for helping bring down elevated triglyceride levels, a lipid that tends to climb with the sugar-heavy drinks and refined-carb-heavy plates common at economy rice stalls. This is one of the more consistent findings across omega-3 research, even in studies where overall heart-attack risk reduction has been harder to prove.
EPA is a fat, so it's absorbed alongside other fats in a meal — taking it with food that has some oil or fat in it (think a meal with a bit of sambal or cooking oil, rather than on an empty stomach) tends to help absorption.
As mentioned, your body can technically convert ALA into EPA, but that pathway is limited and varies a lot between individuals — some people convert more efficiently than others, and factors like overall diet quality play a role. This is why nutrition sources consistently point people toward direct dietary sources of EPA (oily fish) rather than relying on ALA-rich oils alone to fill the gap.
Once absorbed, EPA gets incorporated into cell membranes throughout the body, including in the heart, blood vessels, and brain, where it stays available to be converted into anti-inflammatory signalling molecules as needed.
For most healthy adults, getting EPA through fish or supplements is considered safe. Side effects tend to be mild and may include unpleasant breath, bad-smelling sweat, headache, heartburn, nausea, and diarrhoea — often described locally as a lingering "fishy" aftertaste that puts people off.
The bigger safety point is drug interactions. Omega-3 supplements may interact with drugs that affect blood clotting and can extend the time it takes for a cut to stop bleeding, so people on blood thinners or anti-inflammatory medications should discuss omega-3 use with their doctor first. This is especially relevant for older adults in Singapore and Malaysia who may already be on medication for heart conditions or diabetes.
People with a fish or shellfish allergy, those who are pregnant or breastfeeding, or anyone due for surgery should also check with a pharmacist or doctor before starting an EPA supplement. If you're buying supplements locally, it's worth knowing that health supplements sold in Singapore fall under HSA's safety framework, which is a good reason to buy from reputable pharmacies rather than unverified online sellers.
For context, the best dietary sources of EPA and DHA are fatty fish, particularly salmon, mackerel, trout, and canned sardines — all of which are reasonably easy to find at wet markets, supermarkets, or even affordable seafood stalls across Singapore and Malaysia. Swapping one weekly plate of fried chicken rice for grilled or steamed fish is a simple, low-effort way to nudge your EPA intake upward.
EPA isn't a magic fix, but it's one of the more consistently studied nutrients when it comes to heart health, mood support, and everyday inflammation. For most people in Singapore and Malaysia, the simplest path is dietary — a couple of servings of oily fish a week goes a long way, especially if it's replacing a fried or processed option.
If you're considering a supplement instead, especially if you're on medication or have a health condition, a quick conversation with a pharmacist or doctor is worth the five minutes. Younger working professionals are increasingly comfortable with supplements, while older family members may need a bit more convincing — either way, food first, supplements second is a reasonable rule of thumb.
This article is for general informational purposes and is not a substitute for professional medical advice. Please consult a qualified healthcare professional before making any changes to your diet or supplement routine.
Ask Elaine how this applies to your goals and routine — free, no pressure.