Docahexaenoic acid (DHA) is a vital essential omega-3 fatty acid polyunsaturated compound that plays a key role in maintaining the health of the brain, eyes, and heart.
Our body is unable to produce DHA in sufficient quantities, making its intake from food or supplements critically important for optimal health and functioning.
DHA affects the plasticity of cell membranes, which helps maintain normal function of nerve cells and metabolism.
Health Benefits
Cognitive Functions. Some studies link high DHA consumption with improved memory and concentration, especially in older adults.
Anti-inflammatory Effects. Some research shows that DHA may help reduce the level of inflammatory processes in the body.
Heart Health. Together with EPA, these omega-3 fatty acids may lower triglyceride levels and increase HDL (good cholesterol) levels.
Mental Health Disorders. There is evidence that DHA deficiency may be associated with an increased risk of depression and other mental disorders.
Eye Health. High levels of DHA in the retina help maintain vision and may reduce the risk of age-related macular degeneration.
Skin Health. Studies show that omega-3 fatty acids like DHA may help combat acne and other skin issues.
Mood. Some studies suggest that regular consumption of these fatty acids may help reduce anxiety levels and improve overall emotional well-being.
Children’s Nervous System. Research shows that children receiving adequate DHA have better results in developmental and learning tests.
Chronic Diseases. Low levels of DHA are associated with an increased risk of developing various chronic diseases, such as diabetes and cardiovascular diseases.
Sleep Quality. Some studies suggest that adequate DHA intake may contribute to improved sleep quality and reduced insomnia.
Alzheimer’s Prevention. Studies indicate that low DHA levels may be linked to an increased risk of developing Alzheimer’s disease.
DHA Sources
To ensure adequate DHA intake, it is important to include foods rich in omega-3 fatty acids in the diet.
The best sources of DHA are seafood, such as:
- Fatty Fish – salmon, mackerel, sardines;
- Seaweed – especially beneficial for vegetarians and vegans;
- Krill – small crustaceans, whose consumption is becoming increasingly popular.
Daily Norm and Consumption Recommendations
The recommended daily dose of DHA varies depending on age and sex, but general recommendations for adults are about 200-500 mg.
For pregnant and breastfeeding women, the daily requirement increases, and recommendations suggest an intake of up to 300-900 mg of DHA per day to support the development of the fetal and newborn brain.
Possible forms and their learnability
Nutrient forms are listed from best to worst:
Deficiency Symptoms and Health Consequences
DHA deficiency can lead to impaired vision, memory and mood problems, and increase the risk of developing chronic diseases.
DHA deficiency is particularly critical for pregnant and breastfeeding women, as it is important for the development of the brain in the fetus and newborns.
Symptoms of deficiency include dry skin, weakened immune system, and increased risk of cardiovascular diseases.
Potential Risks of Excess and Overdose Symptoms
Excessive DHA consumption may lead to reduced immune function, increased bleeding due to blood thinning, and cholesterol level disturbances.
Interesting Facts about DHA
Discovered in the mid-20th century. Research on its role in human health began to actively develop in the 1970s when scientists noticed that residents of certain regions with high fish consumption had a low risk of cardiovascular diseases.
Brain Development in the Fetus. Studies show that adequate DHA intake during pregnancy supports proper development of the nervous system in newborns.
DHA is used in infant formulas. Many manufacturers add DHA to baby formula to support their development and health.