DHA: 10 Benefits, Food Sources, and How to Take

(docosahexaenoic acid) DHA is a long chain polyunsaturated fatty acid found in cold water, oily fish such as sardines, mackerel, herrings and salmon. DHA is an omega 3 fatty acid and is found in high concentrations in the brain and retina. The brain is 60% fat, and DHA is the most abundant fatty acid in the brain.

What it does

1. Brain Development:
   DHA, omega-3 fatty acid is the primary building block of the brain and is one of the critical nutrients required during the early stages of development. Docosahexaenoic acid is also necessary to properly care for the brain throughout life. It is vital throughout pregnancy. In the first few weeks of embryonic development when brain cell division is most active, a mother’s blood needs to supply the foetus with large amounts . A continual supply is needed for the full-term of the pregnancy, as the DHA content of the cerebrum and cerebellum increases 3-fold during the last trimester.
2. Eye Development:
   DHA is also required for visual development as it comprises about 60% of the rod outer segments of the retina. The percentage of DHA in retinal tissue increases rapidly in the last half of pregnancy. Cell membranes of the retina and visual cortex, highly enriched form rapidly during the last trimester, which is the period of most rapid eye development. Adequate dietary intake of docosahexaenoic acid is therefore essential.
3. Mental Performance:
   Low levels of DHA have been linked to changes in mood, memory and vision.
4. Attention deficit Hyperactivity Disorder (ADHD):
   Children diagnosed as ADHD generally have low essential fatty acid levels and exhibit symptoms of fatty acid deficiency including hyperactivity and short attention span.

Potential Uses

10 benefits of DHA

DHA is an essential omega-3 fatty acid that offers a wide range of health benefits, including:

1. Improved brain function: is essential for brain development and function. It has been shown to improve cognitive function, memory, and learning in adults and children.
2. Reduced risk of heart disease: can help to reduce the risk of heart disease by lowering cholesterol levels, reducing blood pressure, and preventing blood clots.
3. Improved eye health: is essential for eye development and vision. It has been shown to reduce the risk of age-related macular degeneration and other eye problems.
4. Reduced risk of Alzheimer’s disease and other dementia: has been shown to reduce the risk of Alzheimer’s disease and other dementias.
5. Reduced risk of depression: has been shown to reduce the risk of depression and improve mood.
6. Improved bone health:  has been shown to improve bone density and reduce the risk of osteoporosis.
7. Reduced inflammation:  has anti-inflammatory properties and can help to reduce inflammation throughout the body.
8. Improved immune function: can help to improve immune function and reduce the risk of infection.
9. Reduced risk of cancer: has been shown to reduce the risk of certain types of cancer, such as breast cancer and colon cancer.
10. Improved athletic performance: can help to improve athletic performance by increasing endurance and reducing muscle fatigue.

Food sources of DHA

DHA is found naturally in a variety of foods, including:

• Fatty fish, such as salmon, mackerel, herring, sardines, and tuna
• Fortified foods, such as eggs, milk, and yogurt
• Algal oil supplements

How to take DHA

DHA can be taken as a supplement or obtained from food. The recommended dosage for adults is 250-500 mg per day. Pregnant women and breastfeeding women should aim for 600 mg of docosahexaenoic acid per day.

DHA supplements are typically available in capsule, liquid, or powder form. These supplements can be taken with or without food.

Docosahexaenoic acid is generally safe for most people to take. However, it is important to talk to your doctor before taking any supplements, especially if you have any underlying health conditions or are taking any medications.

For whom is DHA recommended?

DHA is recommended for everyone, but it is especially important for pregnant women, breastfeeding women, and infants. It is also important for people with heart disease, Alzheimer’s disease, depression, and other chronic health conditions.

When to take DHA?

DHA can be taken at any time of day. However, some people find that taking docosahexaenoic acid with meals helps to reduce stomach upset.