EPA魚油怎麼吃才有效？營養師教你魚油正確劑量與挑選關鍵
講到高血脂和心血管的保健品，很多人都會想到魚油，這是因為魚油中的營養成分：EPA(二十碳五烯酸, Eicosapentaenoic Acid)。EPA扮演著抗發炎與調節血脂的角色，對於現代人常見的三高、代謝症候群，甚至情緒問題都很有幫助。那麼EPA要吃多少才有效果？要如何挑選EPA魚油或磷蝦油？林安安營養師整理出2025年最新版EPA建議劑量和挑選重點，提供最實用的保健指南。
○ 延伸閱讀》EPA一天要吃多少？最完整EPA魚油10大功效與正確建議魚油劑量
○ 延伸閱讀》DHA一天要吃多少？DHA正確建議魚油劑量怎麼吃！
○ 延伸閱讀》DHA魚油不只是護眼顧腦！最新9大魚油功效一次搞懂
1. EPA是什麼？心血管保健的機制與原理
三酸甘油酯過高是心血管疾病的重要危險因子，而 EPA正是臨床實證中最有效降低三酸甘油酯的營養素之一。其作用機制包含：
- 降低多項發炎指標，例如CRP、TNF-α、IL-6 等 (6)。生成抗發炎物質resolvins，整體降低慢性發炎反應(7)
- 抗血液凝集，有研究指出EPA具有抑制血小板凝集的作用，能抗血栓(5)
- 抑制肝臟合成，EPA能直接抑制肝臟內生成三酸甘油酯的酵素，減少產生(15)
2. EPA要吃多少才有效果？國際建議劑量
2.1. 美國心臟協會(AHA)
一般健康者，建議每日250-500毫克EPA+DHA：
血脂偏高者，每日攝取2–4公克EPA+DHA，可讓三酸甘油酯下降20–30%
2.2. EPA大型臨床研究
高三酸甘油酯患者每日補充4公克純EPA，能降低心血管疾病發生風險(4)
2.3. 美國婦產科期刊：母嬰醫學(American Journal of Obstetrics and Gynecology)
孕婦與哺乳婦女建議每天 350–450 mg EPA+DHA，其中需特別注意DHA的補充，但EPA也能幫助調節孕期發炎反應與血壓(3)
● 延伸閱讀>> EPA一天要吃多少？最完整EPA魚油10大功效與正確建議魚油劑量
3. 如何挑選高品質EPA魚油/磷蝦油？
- 純淨來源：挑選小型魚（鯷魚、沙丁魚）或南極海域的磷蝦，污染低
- 吸收型態：再酯化甘油三酯型（rTG魚油）或磷脂型（磷蝦油），兩者生物利用率高，以磷蝦油為最佳
- 實際含量：產品換算每日攝取的EPA + DHA總量，避免攝取不足
- 檢驗認證：是否有相關定期檢驗與認證，以確保品質與安全
4. EPA魚油/磷蝦油總結
EPA 是守護心血管、幫助抗發炎的重要營養素，不論是年輕人還是長輩，都少不了它對身體健康的支持。
林安安營養師建議大家平時可以透過飲食補充，每天至少兩份魚類，就能大致補足EPA與DHA的需求。但如果覺得天天吃魚不太容易做到，或是想要追求 更好吸收、更高效又多元的補充方式，那麼魚油及磷蝦油的補充品就是一個很不錯的進階選擇！
● 加入追蹤林安安營養師粉絲團，用營養蘊育健康!
▼參考文獻
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- Jerome Sarris et al., Adjunctive Nutraceuticals for Depression: A Systematic Review and Meta-Analyses. American Journal of Psychiatry Volume 173, Number 6. [Link]
- The Relationship of Omega-3 Fatty Acids with Dementia and Cognitive Decline: Evidence from Prospective Cohort Studies of Supplementation, Dietary Intake, and Blood Markers. Bao-Zhen Wei et al., The American Journal of Clinical Nutrition, 117(6), 1096-1109 [Pubmed]
- Artemis P. Simopoulos et al., Dietary Omega-3 Fatty Acid Deficiency and High Fructose Intake in the Development of Metabolic Syndrome, Brain Metabolic Abnormalities, and Non-Alcoholic Fatty Liver Disease. Nutrients 2013, 5(8), 2901-2923. [Link]
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