DHA and EPA aid serotonin, a nerve messenger which can help balance your mood. How Much Omega-3 Should You Take per Day? The evidence suggests that DHA and other omega-3 supplements may be most beneficial before brain function significantly declines and interferes with daily activities (39, 40, 41). It is one of the omega-3 fatty acids and therefore perfectly suited to support your mental performance. Hence, DHA is the most abundantly present in the retina (eye) and brain. DHA — alone or in combination with EPA — may help reduce muscle soreness and limitations in range of motion after exercise, partly due to its anti-inflammatory effects (24, 25). Fish Oil Dosage: How Much Should You Take Per Day? In physiological literature, it is given the name 22:6(n-3). Most guidelines for healthy adults recommend at least 250–500 mg of combined EPA and DHA per day (96, 97, 98, 99, 100). The same daily dose of EPA increased the omega-3 index of the same participants by only 3.3%. DHA is mainly located in cell membranes, where it makes the membranes and gaps between cells more fluid. They have numerous health benefits for your body and brain. Additionally, a small number of studies suggest that DHA may improve chemotherapy benefits. 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). DHA is mostly found in fatty fish, shellfish, fish oils, and algae. In a study in about 22,000 adults in Norway, those who reported taking cod liver oil daily — which supplied 300–600 mg each of DHA and EPA — were 30% less likely to have symptoms of depression than those who didn’t (55). The majority of studies test DHA and EPA combined rather than individually (3). EPA and DHA have different roles and actions in the body. His Highness Sheikh Hamdan Bin Rashid Al Maktoum, … These parts of the brain are responsible for processing information, memories, and emotions. DHA is extremely important for brain tissue growth and function, especially during development and infancy (19, 20). Our website services, content, and products are for informational purposes only. As you age, your brain goes through natural changes, characterized by increased oxidative stress, altered energy metabolism, and DNA damage (33, 34, 35). Taking a supplement may help, as DHA supplements have been linked to significant improvements in memory, learning, and verbal fluency in those with mild memory complaints (43, 44, 45, 46, 47, 48). (DHA is found primarily in fish and seafood.4 Studies show that babies of mothers who consumed 200 mg per day from the 24th week of pregnancy until delivery had improvements in vision and problem solving (3, 28). These include altered membrane properties, memory function, enzyme activity, and neuron function (38, 39, 40, 41, 42). DHA may also protect against other diseases, including: DHA may relieve conditions like arthritis and asthma, as well as prevent the growth of cancer cells. 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). DHA is a vital component of every cell in your body. © 2005-2021 Healthline Media a Red Ventures Company. DHA plays a major role in the development of proper visual function … Docosahexaenoic acid (DHA) is one of the most important omega-3 fatty acids. 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). DHA is a structural fat, making up approximately 30% of the structural fats in the gray matter of the brain and 97% of the total omega-3s in the brain. Research has shown that children and adults with ADHD commonly have lower blood levels of DHA (10, 11, 12, 13). The anti-inflammatory effects of these omega-3 fats on nerve cells may reduce depression risk as well (55, 56, 57, 58). Owing to its long chain fatty acids, DHA is the most vulnerable fatty acid subjected to destruction and damage due to the oxidation from free radical. DHA is also critical for healthy brain aging (29, 30, 31, 32). Other potential side effects of DHA include a fishy taste in your mouth and burping. Up to 20% of Americans live with mild depression while 2–7% have major depression (54). Low levels are associated with an increased risk of heart disease and death, and some studies show that supplements reduce your risk (61, 62, 63, 64). Healthline Media does not provide medical advice, diagnosis, or treatment. DHA also decreased blood triglycerides more than EPA — 13.3% versus 11.9% — and increased “good” HDL cholesterol by 7.6% compared to a slight decrease for EPA (3, 8). 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. They have numerous health benefits for your body and brain. This can come from fish, supplements or a combination of both (59). Studies show that higher blood DHA levels are linked to a reduced risk of dementia and Alzheimer’s (56). Consuming the right ratio of omega-3, -6 and -9 fatty acids is important for your health. Studies have shown that people with Alzheimer’s disease have lower levels of DHA in their brains than older adults with good brain function (39). Omega-3 fats such as DHA have anti-inflammatory effects. While it can be synthesized from alpha-linolenic acid (ALA), another plant-based omega-3 fatty acid, this process is very inefficient. Studies indicate that DHA may improve the effectiveness of anticancer drugs and fight cancer cells, but further research is needed (38). It is a major structural fat found in the brain and eye accounting for up to 97% of the total omega-3 fats in the brain and up to 93% of the omega-3 fats in a specific part of the eye, called the retina. DHA Phase I Community has been meticulously planned and designed to best standards in order to present residents with an exceptional way of life and quality living in a semi mountainous area with breath taking views. It’s essential for brain development and function, as it may affect the speed and quality of communication between nerve cells. However, omega-3s are generally anti-inflammatory and may thin your blood. Children up to the age of 2 may need 4.5–5.5 mg per pound of body weight (10–12 mg/kg), while older children may need up to 250 mg per day (104). Docosahexaenoic acid (DHA) is a polyunsaturated fatty acid. 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, taking more than 2 grams per day does not have any added benefits and is not recommended (106, 107). Therefore, baby formulas are now generally fortified with it, which helps prevent vision impairment in babies (59, 60). Omega-3 needs vary by individual. Omega-3 fats are commonly recommended for heart health. DHA plays many crucial roles in the body, including supporting heart and brain health, reducing muscle soreness and reducing the risk of preterm birth. (1,2) Further, some studies show cognitive benefits from DHA in older adults, improving memory and learning. It also impairs learning and eyesight (24). Healthline Media does not provide medical advice, diagnosis, or treatment. Vision problems arise due to low levels of DHA. Notably, DHA tends to increase “bad” LDL cholesterol levels but mainly the number of large, fluffy LDL particles, which — unlike small, dense LDL particles — aren’t linked to increased heart disease risk (8, 9). Large doses of DHA and EPA can thin your blood, so if you’re taking a blood-thinning drug or have surgery planned, your doctor may advise you to avoid fish oil supplements or may need to monitor you more closely (61). The initial problem that there were no soy, lactose-free, or elemental formulas with DHA and ARA is no longer an issue, as most major baby formula companies have DHA and ARA versions of all of their major formula products. It’s a major building block of brain cells and enhances brain cell communication. In another 16-week study in 40 boys with ADHD, 650 mg each of DHA and EPA daily alongside the children’s usual ADHD medication resulted in a 15% decrease in attention problems, compared to a 15% increase in the placebo group (16). This article explains everything you need to know about DHA. Your body can’t produce it in adequate amounts, so you need to obtain it from your diet. DHA is mainly found in the gray matter of the brain, and the frontal lobes are particularly dependent on it during development (21, 22). DHA is an omega-3 fat that you should consume from food, supplements or both, as your body doesn’t produce much of it. While fish oil is typically praised for its benefits for heart health, it also has incredible effects on brain and mental health. Not all of them have the same effects on your body and brain. DHA is found in certain seaweeds and tiny crustaceans, among other things, and is therefore found in all living creatures that feed on it. DHA is mainly found in seafood, such as fish, shellfish, and fish oils. 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