What is DHA, and why is this omega-3 fatty acid so important for us? Here's the explanation.
What is DHA?
Docosahexaenoic Acid (DHA) is one of the long-chain omega-3 fatty acids with proven health benefits in the body. DHA is vital for maintaining normal brain and eye function and is a component in the brain, skin, and eye. It has also been shown to contribute to the normal function of the heart.
DHA can be produced from the shorter omega-3 fatty acid ALA (found in a variety of plants, including flaxseeds, chia seeds, and walnuts) within the body, but only to a small extent. The amount of DHA in the body can be increased by eating fatty fish or taking fish oil supplements. DHA occurs naturally in fish and algae, which are considered good sources of this long-chain omega-3 fatty acid.
Sources of DHA
Mammals can convert ALA (from plants) to the omega-3 fatty acids EPA and DHA, but the conversion rate is low, often less than 1%.
The primary sources of the marine omega-3 fatty acids EPA and DHA are microalgae (such as phytoplankton). Herbivorous fish (plant-eating) consume these organisms and store omega-3 fatty acids like EPA and DHA in their fat tissue.
The concentration of DHA and EPA varies among different fish species. Therefore, it's essential to be aware of the difference between fatty and lean fish species when consuming fish. The amount of omega-3 in the edible parts (fillets) of fatty fish is higher than in lean fish species. For example, mackerel, anchovies, salmon, and herring are considered fatty fish and contain about the same amounts of omega-3. The omega-3 content can vary slightly from season to season.
Lean fish typically include cod, saithe, and haddock. Even though cod is considered a lean fish species, the liver contains a significant amount of omega-3 fatty acids.
Brain and eye health
DHA is an essential component of the body's cell membranes and is particularly prominent in the membranes of brain cells and retinal cells. DHA constitutes over 90% of the omega-3 fatty acids present in the brain and up to 25% of the brain's total fat content.
DHA is primarily found in the brain's gray matter, responsible for processing information, memories, and emotions. It's also vital for sustained attention, planning, problem-solving, and social, emotional, and behavioral development.
DHA helps maintain normal brain function and vision. These beneficial effects are achieved with an intake of 250 mg DHA per day. DHA intake is crucial during pregnancy and breastfeeding for both the mother and infant. The mother's intake of DHA (200 mg per day) contributes to the normal development of the brain and eyes in the fetus and breastfed infants.
The optimal amount of Omega-3
It's generally recommended that 1% of all energy from food comes from omega-3 fatty acids. With an average daily intake of 2200 calories, this equates to about 2 grams of omega-3, including ALA and other omega-3 fatty acids.
A daily intake of 250 mg of DHA and EPA is recommended to maintain normal heart, brain, and vision function. 5 ml of cod liver oil provides 1.2 g of the marine omega-3 fatty acids EPA and DHA, in addition to the Nordic recommended intake of vitamin D of 10µg per day.
Children and DHA
What are the key benefits for children to take omega-3 supplements? DHA is crucial during childhood because the brain continues to develop into adulthood. A daily intake of 250 mg of DHA helps maintain normal brain function. Not all children consume 2-3 servings of fatty fish per week, and cod liver oil is an excellent alternative source of DHA, EPA, in addition to vitamin D.
Pregnancy and DHA
During pregnancy, is it sufficient to only take DHA supplements? DHA is important during pregnancy and breastfeeding for both the mother and infant. During pregnancy, there's a significant demand for the rapid and efficient accumulation of specific fatty acids, including AA (arachidonic acid) and DHA in the infant's brain, DHA in the eyes, and AA in cells throughout the body.
The mother's intake of DHA contributes to the normal development of the brain and eyes in the fetus and breastfed infants. To achieve these beneficial effects, it's recommended that the mother consumes 200 mg of DHA daily. This is in addition to the daily 250 mg of DHA and EPA for adults.
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