Docosahexaenoic acid (DHA) and the developing central nervous system (CNS) - Implications for dietary recommendations. Omega-3 needs vary by individual. While fish oil is typically praised for its benefits for heart health, it also has incredible effects on brain and mental health. Attention deficit hyperactivity disorder (ADHD) — characterized by impulsive behaviors and difficulty concentrating — generally starts in childhood but often continues into adulthood (10). In children, it may improve ADHD symptoms. Getting adequate DHA supports both the vitality (percentage of live, healthy sperm in semen) and motility of sperm, which impacts fertility (51). In a study in 82 babies, the mothers’ DHA levels before childbirth accounted for 33% of the difference in the child’s problem-solving ability at age one, suggesting a link between higher DHA levels in mothers and better problem-solving in their children (46). The long-chain omega-3 fatty acid is found in cell membranes throughout the body and helps to transmit messages between nerves. As the main omega-3 fat in your brain, DHA helps increase blood flow during mental tasks. Docosahexaenoic acid, or DHA, is a type of omega-3 fat. It’s best to discuss omega-3 supplement doses with your doctor for specific health concerns or if you plan to take high doses. Like the omega-3 fat eicosapentaenoic acid (EPA), DHA is plentiful in oily fish, such as salmon and anchovies ( … Chemopreventive and Chemotherapeutic Effects of Fish Oil derived Omega-3 Polyunsaturated Fatty Acids on Colon Carcinogenesis. It is also available as supplements, such as fish oil. It's important to note that DHA supplements should not be used as a replacement for the standard care of a chronic condition. DHA supplementation in children has part of numerous research studies examining effects of DHA supplements on childhood development. Like the omega-3 fat eicosapentaenoic acid (EPA), DHA is plentiful in oily fish, such as salmon and anchovies (1). DHA is a crucial nutrient for developing babies, children, and adults, yet there are no sources of DHA in vegetarian or vegan diets. Am J Clin Nutr. Rev Obstet Gynecol. DHA is essential for brain development and accounts for 97% of the omega-3 fatty acids found in the brain and 25% of the brain’s total fat content. Research shows it has anti-inflammatory properties and heart health benefits as well. Chronic inflammation is a risk factor for cancer. Nutrients. Docosahexaenoic acid, or DHA, is a type of omega-3 fat. An analysis of two large studies found that women consuming 600–800 mg of DHA daily during pregnancy reduced their risk of early preterm birth by more than 40% in the US and 64% in Australia, compared to those taking a placebo (18). However, krill oil is a better alternative. Delivering a baby before 34 weeks of pregnancy is considered an early preterm birth and increases the baby’s risk of health problems (17). DHA (docosahexaenoic acid) is one of the two important fatty acids in fish oils (the other is EPA, eicosapentaenoic acid). Additional rich seafood sources of DHA include caviar (3400 mg per 100 grams), anchovies (1292 mg per 100 grams), mackerel (1195 mg per 100 grams), and cooked herring (1105 mg per 100 grams). What’s more, two recent studies suggest that DHA may decrease contact lens discomfort and glaucoma risk. Am J Clin Nutr. 2019:1-16. doi:10.1080/10408398.2019.1573800, Judge MP, Harel O, Lammi-Keefe CJ. A review of 20 studies found that DHA and EPA may also help lower blood pressure, though each specific fat may affect different aspects. Am J Clin Nutr. 2016;8(4):216. doi:10.3390/nu8040216, Stonehouse W. Does Consumption of LC Omega-3 PUFA Enhance Cognitive Performance in Healthy School-Aged Children and throughout Adulthood? | Livestrong.com. A typical dose is 5g of fish oil containing 169mg to 563mg of EPA and 72mg to 312mg of DHA. It is one of two Omega-3 fatty acids your body needs to function and your baby needs to grow and develop during pregnancy. The omega-3s in krill oil are easier for the body to absorb and studies show that krill oil provides a bigger anti-inflammatory effect than fish oil. While this study does not prove cause and effect, other research suggests ways in which DHA and EPA may reduce depression risk. Those who took DHA supplements had small improvements in psychosocial functioning, emotional problems, and focused attention. Docosahexaenoic Acid (DHA) is a PUFA and component of Omega 3 that is present in all of your body’s cells. Clin Nutr Res. DHA is essential for brain and eye development in babies. Among the leading brands of good-quality fish oil supplements: Trilogy Sea Logix provides 400 mg of EPA and 200 mg of DHA in a 1,000 mg capsule. When the health benefits of DHA became well-known and doctors began recommending omega-3s to their patients, some issues surfaced. DHA is an omega-3 fat that you should consume from food, supplements or both, as your body doesn’t produce much of it. Greenberg JA, Bell SJ, Ausdal WV. This amount must be balanced with the amount of arachidonic acid in the formula as too much DHA might limit the benefits derived from the arachidonic acid which is also essential for healthy development., Low levels of DHA in early childhood are associated with lower literacy ability, while higher levels are linked to enhanced cognitive development and performance, memory, and speed of performing mental tasks, according to a 2014 study published in the journal Nutrients., Although study results are mixed, some have shown supplementing with DHA may help to ease the symptoms of ADHD. Therefore, it’s important for women to get enough DHA during pregnancy and while breastfeeding (48, 49). It's important to consult your physician before combining fish oil with medications. Women taking the DHA had a longer duration of pregnancy and babies with greater birth weights, lengths, and head circumference than those given a placebo. Our website services, content, and products are for informational purposes only. Docosahexaenoic acid an omega-3 fatty acid derived from food sources, while dehydroepiandrosterone is a synthetic hormone. In one study, 27 women taking 3,000 mg of DHA daily for a week had 23% less muscle soreness after doing bicep curls than the placebo group (24). In fact, low DHA status is the most common cause of low-quality sperm and frequently found in men with subfertility or infertility problems (51, 52, 53). 2010;7(3):190-196. doi:10.2174/156720510791050911, Lin PY, Huang SY, Su KP. A DHA supplement or Docosahexaenoic acid is a type of omega-3 fat. Using cold-water fish for its DHA and expecting people to take one gram per day became unsustainable. * Formula fed babies can get more DHA by giving them a baby formula with recommended levels of DHA. By using Verywell Mind, you accept our, 6 Antidepressants You Can Get Over-the-Counter, The Health Benefits of Phosphatidylserine, Omega-3 Fish Oils for Bipolar Disorder Treatment, Vayarin Is a Non-Stimulant ADHD Medication, 7 Foods That Improve Mood and Fight Depression, How Taking Pregnenolone Might Boost Brain Health, 10 Strategies to Boost Your Cognitive Health and Fight Brain Aging, How You Can Improve Your Mental Performance Naturally, 6 Herbal Teas That May Help Relieve Stress, Understanding What Sugar Really Does to Your Brain, The Health Benefits of This Medicinal Mushroom, Daily Tips for a Healthy Mind to Your Inbox, Omega-3 Fatty Acid Supplementation During Pregnancy, Docosahexaenoic acid (DHA) and the developing central nervous system (CNS) - Implications for dietary recommendations, The role of marine omega-3 in human neurodevelopment, including Autism Spectrum Disorders and Attention-Deficit/Hyperactivity Disorder - a review, Maternal consumption of a docosahexaenoic acid-containing functional food during pregnancy: benefit for infant performance on problem-solving but not on recognition memory tasks at age 9 mo, Essential n-3 fatty acids in pregnant women and early visual acuity maturation in term infants, DHA supplementation and pregnancy outcomes, The Essentiality of Arachidonic Acid in Infant Development, Does Consumption of LC Omega-3 PUFA Enhance Cognitive Performance in Healthy School-Aged Children and throughout Adulthood? Together, DHA and EPA may help reduce inflammation and your risk of chronic diseases, such as heart disease. What's more, there's some concern that fish oil might reduce immune system activity and weaken the body's defense against infection. Up to 20% of Americans live with mild depression while 2–7% have major depression (54). Consuming the right ratio of omega-3, -6 and -9 fatty acids is important for your health. In turn, DHEA helps produce other hormones, including testosterone and estrogen. It is also linked to improved heart health, better vision, and reduced inflammatory response. 2008;87(3):548-557. doi:10.1093/ajcn/87.3.548, Carlson SE, Colombo J, Gajewski BJ, et al. The omega-3 fats eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA, may lower your risk for heart disease, according to the U.S. Food and Drug Administration. Natural DHEA levels peak in early adulthood and then slowly fall as you age.A synthetic version of DHEA is available for oral use, as a tablet, and a topical cream.Often touted as an anti-aging therapy, DHEA is also claimed to ward off chronic illness and improve physical performance. There are 3 main types of omega-3 fatty acids in the diet: ALA, EPA and DHA. J Lipids. Many dietary supplements contain a combination of DHA and EPA (eicosapentaenoic acid), another omega-3 fatty acid found in fish oil. Many dietary supplements contain a combination of DHA and EPA (eicosapentaenoic acid), another omega-3 fatty acid found in fish oil. DHA is used for treating the following ailments: Diabetes– Combatting the raging insulin/sugar levels is a solid way to prevent diabetes. DHA is an acronym for docosahexaenoic acid (no wonder it’s abbreviated). Algae is a non-fish source of DHA used in some supplements (62). DHA reduced diastolic blood pressure (the bottom number of a reading) an average of 3.1 mmHg, while EPA reduced systolic blood pressure (the top number of a reading) an average of 3.8 mmHg (43). Your body naturally produces the hormone dehydroepiandrosterone (DHEA) in the adrenal gland. Additionally, in a review of 20 observational studies, higher intake of omega-3 fats was linked to a reduced risk of declining mental ability — a characteristic of different types of dementia, including Alzheimer’s disease — in all but three studies (40). In the first 6 months of life, DHA is especially important for the development of the nervous system. Studies indicate that DHA may improve the effectiveness of anticancer drugs and fight cancer cells, but further research is needed (38). Giving a pregnant or nursing female dog a DHA supplement effectively benefits the early development and growth of the puppies. In a recent review, seven of nine studies that tested the effects of DHA supplements in children with ADHD showed some improvement — such as with regard to attention or behavior (14). DHA plays many crucial roles in the body, including supporting heart and brain health, reducing muscle soreness and reducing the risk of preterm birth. Omega-3 fatty acids are very good for your health, but it can be hard to get enough if you don't eat fish. Omega-3 fatty acids are important fats that we must get from the diet. Some studies show puppies fed with high levels of DHA are easier to train and socialize. And DHA and ARA formulas are now being supplied through the Special Supplemental Nutrition Program for Women, Infants, and Children (WIC), so that is no longer an issue either. On its own, DHA supports brain function and eye health. Who should take a DHA supplement? Nutrients. Widely available for purchase online, DHA supplements are sold in many drugstores, grocery stores, natural-food stores, and stores specializing in dietary supplements. Therefore, it’s best to get your EPA and DHA from fatty fish or from a supplement. In one 12-week study in contact lens wearers, 600 mg of DHA and 900 mg of EPA daily improved eye discomfort by 42% — which was similar to improvements noticed with corticosteroid eye drops (30). Beef brain, for example, contains approximately 855 mg of DHA per 100 grams in a serving. Fish oil has a blood-thinning effect and should be taken with caution and only after consulting with a physician by people who are on blood thinners or anti-platelet medications. It is sold as DHA Sigma-Aldrich. If you have a health condition or are taking any medications, check with your doctor before taking DHA supplements. It promotes the health of the developing child, as well as its brain and neural development, and is thought to provide protection against pregnancy-related complications. A combination of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Maternal consumption of a docosahexaenoic acid-containing functional food during pregnancy: benefit for infant performance on problem-solving but not on recognition memory tasks at age 9 mo. 2014;6(7):2730-2758. doi:10.3390/nu6072730, Derbyshire E. Do Omega-3/6 Fatty Acids Have a Therapeutic Role in Children and Young People With ADHD? Block, MD, Medically reviewed by Shaheen Lakhan, MD, PhD, FAAN, Verywell Mind uses cookies to provide you with a great user experience. DHA has anti-inflammatory effects, and higher intake may reduce blood triglycerides, risk of clots, blood pressure and cholesterol levels. DHA also provides health benefits for non-pregnant adults, specifically for the following health conditions. These essential fats are also involved … Guesnet P, Alessandri JM. However, in 13 studies that tested the effects of omega-3 supplements in people with dementia, eight showed a benefit for mental ability while five didn’t (40). Increasing your DHA intake can help balance the excess of inflammatory omega-6 fats that is typical of Western diets rich in soybean and corn oil (21). The anti-inflammatory effects of these omega-3 fats on nerve cells may reduce depression risk as well (55, 56, 57, 58). 2017;2017:6285218. doi:10.1155/2017/6285218, Yurko-Mauro K. Cognitive and Cardiovascular Benefits of Docosahexaenoic Acid in Aging and Cognitive Decline. Though elevated systolic blood pressure is a greater risk factor for heart disease than diastolic pressure for people over 50, elevated diastolic blood pressure also increases your risk of heart attack and stroke (44). If you’re breastfeeding, it may also help to continue taking your prenatal supplement if it has DHA as well. This article explains what these fats are and how to get…. This is a detailed review of DHA and its health effects. 2008;1(4):162-169. Avoiding or delaying treatment for a chronic condition in favor of self-treating with DHA may have serious health consequences. DHA and EPA aid serotonin, a nerve messenger which can help balance your mood. Docosahexaenoic acid has been linked to a reduced risk of cardiovascular disease. Food and supplement sources of these fatty acids differ in the forms and amounts they contain. Even though who already have type 1 or type 2 diabetes are encouraged to take DHA supplements to help limit the … If you have a fish allergy, your doctor may advise you to avoid fish oil supplements, though very pure fish oils may not cause a problem. Am J Clin Nutr. For example, in a large 16-week study in 362 children, those taking 600 mg of DHA daily had an 8% decrease in impulsive behaviors as rated by their parents — which was twice the decrease observed in the placebo group (15). Some advocates of vegetarian diets have claimed that vegans can get enough DHA by consuming plant-based forms of omega-3 like flaxseeds and walnuts. Prenatal DHA is a dietary supplement, meant to be consumed by pregnant women, that provides a concentrated dose of DHA essential fatty acids in every serving. Getting adequate amounts of DHA and EPA is associated with a reduced risk of depression (55). In the study, published in the American Journal of Clinical Nutrition, 350 women were given either 600mg of DHA or a placebo daily during the last half of pregnancy. Strenuous exercise can trigger muscle inflammation and soreness. Additionally, 500 mg of DHA and 1,000 mg of EPA daily for three months decreased eye pressure in healthy people by 8%. It is useful to identify the combined amount of EPA and DHA in a supplement product since these long-chain omega-3s have been linked to numerous health benefits and are measured by the Omega-3 Index. All rights reserved. DHA is an essential nutrition used in the development of both the brain and the central nervous system. The few studies that test DHA alone suggest that it may be more effective than EPA for improving several markers of heart health (3, 4, 5, 6). DHA is also essential for sperm health and a healthy pregnancy, including a reduced risk of preterm births and the proper development of babies’ brains and eyes. Not all of them have the same effects on your body and brain. DHA is a foundational nutrient needed for a healthy, optimally functioning brain. Biol Psychiatry. DHA is the main omega-3 fat in your brain and essential for a functional nervous system, which includes your brain. An article published in 2017 reviewed 16 studies looking at omega-3/6 supplementation and found in 13 studies that supplementation demonstrated favorable effects on ADHD symptoms.. Around 97% of the omega-3 fatty acids found in the brain are made up of DHA. In addition, taking fish oil in combination with certain medications (such as blood pressure drugs) may produce harmful effects in some cases. Docosahexaenoic acid (DHA) is an omega-3 fatty acid essential for brain development during pregnancy and early childhood. Curr Alzheimer Res. DHA and DHEA, despite being similar acronyms, are two different things entirely. DHA is sold as a gel cap supplement or as a liquid. The 7 Best Plant Sources of Omega-3 Fatty Acids, Omega-3 Fatty Acids — The Ultimate Beginner’s Guide, Omega-3-6-9 Fatty Acids: A Complete Overview. Since DHA is essential for neurological and visual development, DHA supplements are thought to enhance brain function and vision in children. Each of these fatty acids provides different health benefits. Formulated Prenatal Vegan DHA - Certified Vegan Omega 3 Supplement with 400mg DHA + DPA from Algal Omega 3 in Triglyceride Form, Non-GMO Algae Omega 3 for Vegans, 30 Softgels 4.7 out of 5 stars 50. In one study in 154 obese adults, daily doses of 2,700 mg of DHA for 10 weeks increased the omega-3 index — a blood marker of omega-3 levels that’s linked to a reduced risk of sudden heart-related death — by 5.6% (4, 7). To ensure you are getting a quality brand, look for an independent third-party seal, such as U.S. Pharmacopeia, NSF International, or ConsumerLab. These organs grow rapidly during a woman’s last trimester of pregnancy and the first few years of life (45, 46, 47). Evidence from Clinical Trials, Do Omega-3/6 Fatty Acids Have a Therapeutic Role in Children and Young People With ADHD, Cognitive and Cardiovascular Benefits of Docosahexaenoic Acid in Aging and Cognitive Decline, A Meta-Analytic Review of Polyunsaturated Fatty Acid Compositions in Patients with Depression, Omega-3 Index and Anti-Arrhythmic Potential of Omega-3 PUFAs, Fish-oil supplementation: the controversy continues. Here's all you need…. Choosing a Omega-3 EPA/DHA Supplement. Plus, vegetarians did not feel comfortable taking a supplement that came from fish, but they needed omega-3s, too. On the example nutrition label below, the amount of EPA is 170 mg and the amount of DHA is 200 mg per serving, totaling 370 mg of EPA+DHA. 2016;103(1):1-2. doi:10.3945/ajcn.115.126607, Lee JY, Sim TB, Lee JE, Na HK. It's the right ratio for cardiovascular support for people who do not consume a lot of plant oils. DHA is found in the retina of the eye and taking DHA may be necessary for maintaining healthy levels of DHA for normal eye function. A study published in European Child and Adolescent Psychiatry found 6 months of supplementation with DHA had positive effects on behavioral and cognitive difficulties. It’s uncertain whether DHA and other omega-3 fats help age-related macular degeneration (AMD) as once thought, but they may improve dry eyes and diabetic eye disease (retinopathy) (27, 28, 29). There isn’t an upper limit on how much DHA you can take, but the FDA has advised limiting total DHA and EPA intake from all sources to 3,000 mg daily, with only 2,000 mg of this limit coming from supplements (60). Ll find 100 mg of DHA and 1,000 mg of DHA and EPA may help reduce cancer risk through anti-inflammatory... Side effects of DHA and EPA may reduce depression risk can help balance your mood Media not! 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