From the Guidelines
DHA, or docosahexaenoic acid, is an omega-3 fatty acid essential for brain development and function, and I recommend consuming at least 300 mg of DHA daily through diet or supplements, as supported by the most recent study 1.
Importance of DHA
DHA is crucial for brain cell membranes, particularly in the cerebral cortex and retina, enhancing neural communication and supporting cognitive function. The body can only produce small amounts of DHA from other fatty acids, making dietary intake important for maintaining optimal levels.
Food Sources and Supplements
Food sources rich in DHA include fatty fish like salmon, mackerel, and sardines, with two servings of fatty fish per week typically providing adequate amounts. For those who don't eat fish regularly, algal DHA supplements offer a vegetarian alternative, available in doses ranging from 200-500 mg per capsule.
Recommended Intake
- At least 300 mg of DHA daily is recommended for pregnant and nursing women to meet the needs of the fetus and breast-feeding infant, as stated in the study 1.
- Consistent daily intake is more beneficial than occasional large doses.
- Taking DHA supplements with meals containing some fat improves absorption.
Key Findings
- A deficiency of dietary n-3 PUFA during fetal development in utero and postnatal has been associated with a loss of discriminative learning ability, as reported in the study 1.
- Infants born to mothers whose diet was supplemented with DHA had higher mental processing scores and higher degrees of stereopsis and stereoacuity at 4 years of age, as found in the study 1.
- Breast-fed infants of mothers who were supplemented with DHA during lactation had significantly better psychomotor development, hand-eye coordination, and visual acuity at 2.5 years compared with breast-fed infants of mothers who received a placebo, as stated in the study 1.
From the Research
DHA Overview
- DHA (docosahexaenoic acid) is a type of omega-3 fatty acid associated with various health benefits throughout life 2, 3.
- It is obtained primarily through fish and fish oil supplements, but can also be found in algal oil supplements 2, 4.
Health Benefits of DHA
- DHA has been linked to healthy aging, fetal development, cardiovascular function, and may help prevent Alzheimer's disease 3, 5.
- It may also affect many aspects of cardiovascular function, including inflammation, peripheral artery disease, and anticoagulation 3.
- DHA has been shown to have promising results in prevention, weight management, and cognitive function in those with mild Alzheimer's disease 3.
Sources of DHA
- Fish oil supplements are a common source of DHA, but their quality is not always adequately monitored by manufacturers or government agencies 2.
- Algal oil supplements are a vegetarian source of DHA and have been shown to have comparable efficacies to fish oil in clinical trials 4, 6.
- Microalgae oil is a promising source of DHA, with some studies showing significant increases in blood erythrocyte and plasma DHA after ingestion 4, 6.