DHA (Docosahexaenoic Acid)
DHA (Docosahexaenoic Acid)
Snapshot
DHA is a long-chain omega‑3 fatty acid crucial for brain health, visual function, heart health, and anti‑inflammatory support.
What is DHA (Docosahexaenoic Acid)?
DHA is one of the primary omega‑3 fatty acids found in the brain, retina, and cardiovascular tissues. It is essential for cell membrane fluidity, neurotransmission, and the development and maintenance of neural and visual systems.
Where It Comes From
DHA is obtained in the diet primarily from fatty fish (salmon, mackerel, sardines), algae, and fish oil supplements. Vegan and vegetarian DHA supplements are typically derived from microalgae sources.
Key Nutrients & Compounds
As a highly unsaturated fatty acid (22:6n‑3), DHA helps form the phospholipid bilayer of cell membranes, influences signaling pathways, and works in concert with EPA to regulate inflammatory mediators and support cardiovascular function.
Health Benefits
DHA supports cognitive performance, memory, and mood by enhancing neuronal function and reducing neuroinflammation. In infants, it is critical for neural and retinal development. For adults, DHA promotes healthy heart rhythm, blood vessel elasticity, and triglyceride balance. Its anti‑inflammatory actions also help maintain joint comfort and immune balance.
Recommended Dosage
Adult maintenance doses typically range from 250 mg to 500 mg of combined DHA + EPA daily, with higher therapeutic doses (1 g to 2 g of DHA + EPA) used under medical guidance. For pure DHA formulas, 200 mg to 1 g per day is common, and infant formulas often include 0.2%–0.5% total fatty acids as DHA.
How to Use It
DHA is available in triglyceride, ethyl ester, or phospholipid forms (krill oil) in softgels, liquids, and emulsions. It should be taken with meals containing fat to enhance absorption. Algal DHA powders can be added to shakes and smoothies.
Who Should Use It?
Ideal for pregnant and breastfeeding women, infants, and children for neurodevelopment; adults seeking cognitive support; individuals with cardiovascular risk factors; and anyone with low dietary fish intake.
Possible Interactions or Cautions
High doses may increase bleeding risk, especially in those on anticoagulants. Some may experience mild gastrointestinal upset or fishy aftertaste. Individuals with seafood allergies should choose algae‑derived DHA supplements.
Final Thoughts
DHA is a foundational omega‑3 fatty acid with broad benefits for brain, eye, heart, and immune health. Consistent intake—preferably from high‑quality, purified sources—supports lifelong cognitive and cardiovascular resilience.
Scientific Studies
SanGiovanni, J. P., & Chew, E. Y. (2005). The role of omega‑3 long‑chain polyunsaturated fatty acids in health and disease of the retina. Progress in Retinal and Eye Research, 24(1), 87–138. https://doi.org/10.1016/j.preteyeres.2004.06.002
Swanson, D., Block, R., & Mousa, S. A. (2012). Omega‑3 fatty acids EPA and DHA: health benefits throughout life. Advances in Nutrition, 3(1), 1–7. https://doi.org/10.3945/an.111.000893
Rizos, E. C., et al. (2012). Association between omega‑3 fatty acid supplementation and risk of major cardiovascular disease events: a systematic review and meta‑analysis. JAMA, 308(10), 1024–1033. https://doi.org/10.1001/2012.jama.11374