Docosahexaenoic Acid (DHA)

October 3, 2020

This article provides general nutrition information only and is not medical advice.

Overview

DHA (docosahexaenoic acid) is an omega-3 fatty acid. It's found in the meat of cold-water fish, including mackerel, herring, tuna, halibut, salmon, cod liver, whale blubber, and seal blubber. It can also be made by algae.

DHA is commonly used for heart condition and high lipid balance. It is also used for boosting memory and thinking skills, for aiding infant and child development, for certain eye imbalances, and many other conditions, but there is no good scientific evidence to support these uses.

Don't confuse DHA with eicosapentaenoic acid (EPA). They are both in fish oil, but they are not the same. DHA can be converted into EPA in the body in very small amounts. See separate listings for fish oil and EPA.

Classification

Is a Form of:

Omega 3 fatty acid

Primary Functions:

Heart condition

Also Known As:

Acide Gras W-3, Acido Docosahexaenoico, ADH, DHA,

How Does It Work?

DHA plays a key role in the development of eye and nerve tissues. DHA may also reduce the risk of heart and circulatory condition by decreasing the thickness of the blood and lowering blood levels of triglycerides.

Uses

Prone to allergies and allergic reactions (atopic condition). Giving DHA to pregnant women prone to allergies seems to reduce how often their infants have allergy concerns such as phlegm, runny nose, or stuffy nose by the age of 18 months.
Heart condition. Increased consumption of DHA in the diet might lower the risk of death in people with heart condition.
High levels of lipid balance or other fats (lipids) in the blood (hyperlipidemia). Research shows that taking 1.25 to 4 grams of DHA daily can lower triglyceride levels in people with high lipid balance or high triglyceride levels. It might also improve lipid balance levels in people with at least one risk factor for heart condition. But DHA doesn't seem to lower total lipid balance in people with high lipid balance. It also doesn't seem to increase high-density lipoprotein (HDL or "good") lipid balance. DHA might increase low-density lipoprotein (LDL or "bad") lipid balance. But this effect might not be clinically significant. DHA does not seem to improve lipid balance in children with high lipid balance levels.

Recommended Dosing

The following doses have been studied in scientific research:

ADULTS

BY MOUTH:

General: DHA is usually administered with EPA (eicosapentaenoic acid) as fish oil. A wide range of doses have been used. A typical dose is 5 grams of fish oil containing 169-563 mg of EPA and 72-312 mg of DHA. Experts also recommend increasing your daily dietary intake of cold-water fish, including mackerel, herring, tuna, halibut, and salmon.
Prone to allergies and allergic reactions (atopic condition): For preventing allergy concerns in infants, prenatal supplements providing 400 mg of DHA daily have been taken starting at 18-22 weeks gestation and continuing until delivery.
High levels of lipid balance or other fats (lipids) in the blood (hyperlipidemia): DHA 0.8 to 4 grams daily for 6-8 weeks has been used. Also, DHA-enriched canola oil, taken daily for 4 weeks, has been used.

Docosahexaenoic Acid (DHA) Supplements Frequently Asked Questions

What is docosahexaenoic acid used for?

Does DHA supplement work?

A systematic review of studies published this month by the Cochrane Collaboration concluded there was no clear evidence that formula supplementation with DHA, or docosahexaenoic acid, a nutrient found mainly in fish and fish oil, improves infant brain development.

What is DHA in medicine?

Docosahexaenoic acid (DHA) is an omega-3 fatty acid that is a primary structural component of the human brain, cerebral cortex, skin, and retina. In physiological literature, it is given the name 22:6(n-3).

What are the side effects of DHA?

DHA can cause nausea, intestinal gas, bruising, and prolonged bleeding. Fish oils containing DHA can cause fishy taste, belching, nosebleeds, and loose stools. Taking DHA with meals can often decrease these side effects.

How much DHA do you need per day?

Official omega-3 dosage guidelines

Overall, most of these organizations recommend a minimum of 250–500 mg combined EPA and DHA each day for healthy adults ( 2 , 3, 4 ). However, higher amounts are often recommended for certain health conditions.

What foods are rich in DHA?

Dietary sources of DHA include:

Algae - Certain algae are natural sources of DHA and EPA. ...
Fatty fish including anchovies, salmon, herring, mackerel, tuna and halibut.
Eggs naturally contain small amounts of DHA, but new DHA enriched eggs can contain up to 57mg of DHA per egg.

What is the difference between DHA and Omega 3?

There are the two main types of omega-3 fatty acids: Long-chain omega-3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These are plentiful in fish and shellfish. ... Though beneficial, ALA omega-3 fatty acids have less potent health benefits than EPA and DHA.

Why is DHA controversial?

Without commenting on the additives' safety or appropriateness in standard formulas, the USDA found that the synthetic DHA and ARA oils should not be allowed in organic foods, particularly since they are extracted from fermented algae and fungus through a process that utilizes the known neurotoxic chemical, hexane.

Is too much DHA bad?

Too much omega-3 can be harmful

The Food and Drug Administration (FDA) claims that omega-3 supplements containing EPA and DHA are safe if doses don't exceed 3,000 mg per day. On the other hand, the European Food Safety Authority (EFSA) notes that up to 5,000 mg per day from supplements is safe.

Does DHA Make Babies Smarter?

Studies from the 1990s found that formula-fed infants had lower levels of brain DHA than breast-fed infants and suggested that adding DHA to formula improved cognitive and vision development. ... “If they claim feeding this formula will make your child smarter or have a higher I.Q., that is not a rightful claim,” said Dr.

Can humans make DHA?

Because your body can't make DHA in significant amounts, you need to get it from your diet or take supplements. SUMMARY DHA is vital for your skin, eyes, and brain. Your body can't produce it in adequate amounts, so you need to obtain it from your diet.

How much DHA is safe?

Does DHA thin blood?

DHA is LIKELY SAFE for most adults and children when taken by mouth. ... DHA is POSSIBLY UNSAFE when used in large amounts. When used in amounts greater than 3 gram per day, DHA-containing oils can thin the blood and increase the risk for bleeding. In women, this effect might occur at a lower dose of 1 gram per day.

How long does DHA take to work?

How long does it take for omega-3's to work? Levels of omega-3's build up quickly in the body once you take supplements. But it may take 6 weeks to 6 months to see a significant change in mood, pain, or other concerns.

Does DHA improve memory?

Omega-3 DHA boosts memory for healthy adults, not Alzheimer's sufferers. Daily supplements with the omega-3 fatty acid docosahexaenoic acid (DHA) may improve both memory function and heart health in healthy older adults, according to a new study from Martek.

Do avocados have DHA?

Omega-3 oils are healthier members of the fat family and are present in a few foods, including salmon and other oily fish, flax seed, avocados and walnuts. There are three main omega-3s: DHA and EPA (found in coldwater fish, which are fattier than fish from warmer waters) and plant-derived alpha-linoleic acid, or ALA.

How much DHA do eggs have?

One omega-3 egg typically contains 340 milligrams of ALA and 75 to 100 milligrams of DHA. Some companies also add fish oil to the chicken's feed to further increase the DHA content of egg yolks. GoldEgg Omega Choice, for example, provides 130 mg of DHA an egg. There is no official recommended intake for DHA and EPA.

What food has the most brain building DHA?

The brain is made up of more than 50% fat, 25-35% of which is made up of the essential fatty acid DHA. “DHA-rich food sources include human milk, cold water fatty fishes such as salmon, tuna, sardines and mackerel.

Do you need both EPA and DHA?

EPA and DHA do different things, so you need them both, especially for the brain. If your goal is reducing cellular physical strain, then you probably need more EPA than DHA.

What does DHA stand for?

Docosahexaenoic acid (DHA) is an omega-3 fatty acid essential for brain development during pregnancy and early childhood. It is also linked to improved heart health, better vision, and reduced inflammatory response.