Block, MD, Medically reviewed by Shaheen Lakhan, MD, PhD, FAAN, Verywell Mind uses cookies to provide you with a great user experience. A Meta-Analytic Review of Polyunsaturated Fatty Acid Compositions in Patients with Depression. Attention deficit hyperactivity disorder (ADHD) — characterized by impulsive behaviors and difficulty concentrating — generally starts in childhood but often continues into adulthood (10). You must supplicate this deficit in food or supplements. This is a detailed review of DHA and its health effects. Omega-3 Fatty Acid Supplementation During Pregnancy. Read our, Medically reviewed by Daniel B. Rev Obstet Gynecol. Caitilin Kelly, MD, is a clinical physician at Indiana University Health Bloomington Hospital and is board-certified in internal medicine. It's the right ratio for cardiovascular support for people who do not consume a lot of plant oils. Nutrients. Additionally, 500 mg of DHA and 1,000 mg of EPA daily for three months decreased eye pressure in healthy people by 8%. In addition, you’ll find 100 mg of green tea extract in this supplement, for increased antioxidant power. This article explains what these fats are and how to get…. Am J Clin Nutr. All rights reserved. DHA is used for treating the following ailments: Diabetes– Combatting the raging insulin/sugar levels is a solid way to prevent diabetes. Omega-3 fatty acids are important fats that we must get from the diet. (23). Docosahexaenoic acid an omega-3 fatty acid derived from food sources, while dehydroepiandrosterone is a synthetic hormone. 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. Beef brain, for example, contains approximately 855 mg of DHA per 100 grams in a serving. Around 97% of the omega-3 fatty acids found in the brain are made up of DHA. The long-chain omega-3 fatty acid is found in cell membranes throughout the body and helps to transmit messages between nerves. Omega-3 fats such as DHA have anti-inflammatory effects. 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). © 2005-2020 Healthline Media a Red Ventures Company. Breastfeeding mothers are encouraged to continue taking 200mg to 300mg of DHA a day, and most infant formulas also contain DHA. DHA has anti-inflammatory effects, and higher intake may reduce blood triglycerides, risk of clots, blood pressure and cholesterol levels. Notably, preterm babies have higher DHA needs since the majority of this fat is attained during the third trimester (47). EPA and DHA are vital nutrients and may be taken to maintain healthy function of the following: brain and retina: DHA is a building block of tissue in the brain and retina of the eye. Am J Clin Nutr. Chronic inflammation is a risk factor for cancer. The most common type of omega-3 supplement is fish oil. In turn, DHEA helps produce other hormones, including testosterone and estrogen. 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. Though previous studies had shown supplements combining DHA and EPA helped improve rheumatoid arthritis symptoms, this study was the first to indicate that DHA alone could reduce inflammation and ease symptoms. 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. Those who took DHA supplements had small improvements in psychosocial functioning, emotional problems, and focused attention. 2019:1-16. doi:10.1080/10408398.2019.1573800, Judge MP, Harel O, Lammi-Keefe CJ. This article reviews how much omega-3 you need for optimal health. These organs grow rapidly during a woman’s last trimester of pregnancy and the first few years of life (45, 46, 47). Curr Alzheimer Res. The 2013 review in “Nutrients” reports that some studies show that supplementing with polyunsaturated fats, including DHA, has shown improvements in childhood cognition and behavior. One expert body recommends pregnant and breastfeeding women consume at least 200 mg of DHA daily. It is sold as DHA Sigma-Aldrich. Lowers Risk for Heart Disease. Learn the best ways to manage stress and negativity in your life. 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). Omega-3 needs vary by individual. For example, in a 10-week study in 38 people with rheumatoid arthritis, 2,100 mg of DHA daily decreased the number of swollen joints by 28%, compared to a placebo. 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.. 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. DHA stands for docosahexaenoic acid, which is an omega-3 fatty acid that is essential for brain development. 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. Evidence from Clinical Trials. J Lipids. It’s an ultra-pure DHA-only supplement made from Anchovy, Sardine, and Mackerel; Each capsule has 600 mg of DHA Omega-3; The DHA is in the well-absorbed triglyceride (rTG) form; Who should take it: Men and women considering parenthood ( 4 months before conception)* Pregnant and nursing women (600 to 900 mg DHA per day)* Biochimie. If you have a health condition or are taking any medications, check with your doctor before taking DHA supplements. Here’s a closer look. 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). If you’re already getting plenty of EPA from your diet from sources like flaxseeds, soybeans, walnuts etc, then this DHA supplement might be more suitable for you. While this study does not prove cause and effect, other research suggests ways in which DHA and EPA may reduce depression risk. * Formula fed babies can get more DHA by giving them a baby formula with recommended levels of DHA. Docosahexaenoic Acid (DHA) is a PUFA and component of Omega 3 that is present in all of your body’s cells. There are very few additional ingredients, and the omega 3s are derived from vegan-friendly algae oil, making this our number on… 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). It is the only potent natural food source of vegan DHA. Our website services, content, and products are for informational purposes only. To ensure you are getting a quality brand, look for an independent third-party seal, such as U.S. Pharmacopeia, NSF International, or ConsumerLab. There are 3 main types of omega-3 fatty acids in the diet: ALA, EPA and DHA. Widely available for purchase online, DHA supplements are sold in many drugstores, grocery stores, natural-food stores, and stores specializing in dietary supplements. 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. Elevated eye pressure is a risk factor for glaucoma, a disease that gradually erodes vision (31). We all need these nutrients in our diet for long-term physical and mental health and, as recent research confirms, to reduce our risks … And one omega-3 fatty acid, DHA, may be the single most crucial nutrient you can take for brain health throughout all stages of life. It’s a more guaranteed way to get the benefit of omega 3s in your diet. 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). Like the omega-3 fat eicosapentaenoic acid (EPA), DHA is plentiful in oily fish, such as salmon and anchovies (1). It helps with forming neural transmitters, such as phosphatidylserine, which is important for brain function. Chemopreventive and Chemotherapeutic Effects of Fish Oil derived Omega-3 Polyunsaturated Fatty Acids on Colon Carcinogenesis. DHA is sold as a gel cap supplement or as a liquid. DHA and DHEA, despite being similar acronyms, are two different things entirely. Avoiding or delaying treatment for a chronic condition in favor of self-treating with DHA may have serious health consequences. This supplement is a pure DHA rather than EPA + DHA. Giving a pregnant or nursing female dog a DHA supplement effectively benefits the early development and growth of the puppies. When the health benefits of DHA became well-known and doctors began recommending omega-3s to their patients, some issues surfaced. Brains from mammals are also a good direct source. Recommended Amounts of DHA & EPA Daily. 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). 2008;87(3):548-557. doi:10.1093/ajcn/87.3.548, Carlson SE, Colombo J, Gajewski BJ, et al. Nutrients. However, krill oil is a better alternative. Docosahexaenoic acid, or DHA, is a type of omega-3 fat. 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). 2010;7(3):190-196. doi:10.2174/156720510791050911, Lin PY, Huang SY, Su KP. Trying to build a healthy brain without it is like building a house on a foundation of sand. Therefore, it’s best to get your EPA and DHA from fatty fish or from a supplement. Up to 20% of Americans live with mild depression while 2–7% have major depression (54). While taking DHA supplements may offer certain health benefits, it's too soon to recommend DHA as a treatment for any condition. What’s more, two recent studies suggest that DHA may decrease contact lens discomfort and glaucoma risk. Almost 50% of infertility cases are due to factors in men’s reproductive health, and dietary fat intake has been shown to affect sperm health (51). 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. You get 60 soft gels, so it will last you one to … Your brain generates it but not in copious supply. 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? Food and supplement sources of these fatty acids differ in the forms and amounts they contain. 2008;1(4):162-169. | Livestrong.com. Omega-3 fatty acids are very good for your health, but it can be hard to get enough if you don't eat fish. Your body can only make a small amount of DHA from other fatty acids, so you need to consume it directly from food or a supplement (2). In addition, taking fish oil in combination with certain medications (such as blood pressure drugs) may produce harmful effects in some cases. 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. Here are 12 science-backed health benefits of DHA. 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. Since preterm babies, if any, probably have the greatest need for DHA and ARA, adding a preterm baby formula containing these compounds is a plus as well. Docosahexaenoic acid (DHA) and the developing central nervous system (CNS) - Implications for dietary recommendations. While many women take prenatal vitamins, keep in mind that some products lack DHA, so be sure to read the label carefully (19, 20). A study published in European Child and Adolescent Psychiatry found 6 months of supplementation with DHA had positive effects on behavioral and cognitive difficulties. 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. Still, doses used in some studies are higher, and the European Food Safety Authority claims that up to 5,000 mg daily of EPA plus DHA in supplements appear safe (60). DHA is an omega-3 fat that you should consume from food, supplements or both, as your body doesn’t produce much of it. Studies indicate that DHA may improve the effectiveness of anticancer drugs and fight cancer cells, but further research is needed (38). 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 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. Having adequate levels of DHA makes it easier and more efficient for nerve cells to communicate. Strenuous exercise can trigger muscle inflammation and soreness. This can come from fish, supplements or a combination of both (59). DHA supplementation in children has part of numerous research studies examining effects of DHA supplements on childhood development. Getting adequate DHA supports both the vitality (percentage of live, healthy sperm in semen) and motility of sperm, which impacts fertility (51). Therefore, it’s important for women to get enough DHA during pregnancy and while breastfeeding (48, 49). Omega-3 fats are commonly recommended for heart health. 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). How can you use this information to distinguish among products? Choosing highly-purified supplements and freezing the capsules may help minimize these side effects (61). Other potential side effects of DHA include a fishy taste in your mouth and burping. Experts have not set a Reference Daily Intake (RDI) for DHA, but 200–500 mg of DHA plus EPA per day are generally advised for good health. DHA supplementation and pregnancy outcomes. DHA also provides health benefits for non-pregnant adults, specifically for the following health conditions. 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. 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). Together, DHA and EPA may help reduce inflammation and your risk of chronic diseases, such as heart disease. A typical dose is 5 grams of fish oil containing 169 mg to 563 mg of EPA and 72 mg to 312 mg of DHA. Delivering a baby before 34 weeks of pregnancy is considered an early preterm birth and increases the baby’s risk of health problems (17). 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. Using cold-water fish for its DHA and expecting people to take one gram per day became unsustainable. 2017;6(3):147–160. Like the omega-3 fat eicosapentaenoic acid (EPA), DHA is plentiful in oily fish, such as salmon and anchovies ( … Greenberg JA, Bell SJ, Ausdal WV. DHA supports good blood flow, or circulation, and may improve endothelial function — the ability of your blood vessels to dilate (42). The NIH states that fish oil may help reduce certain forms of cancer (including endometrial cancer). However, it's not known whether taking DHA supplements (as opposed to increasing fish oil intake by consuming oily fish) produces these health benefits. 2017;2017:6285218. doi:10.1155/2017/6285218, Yurko-Mauro K. Cognitive and Cardiovascular Benefits of Docosahexaenoic Acid in Aging and Cognitive Decline. DHA plays many crucial roles in the body, including supporting heart and brain health, reducing muscle soreness and reducing the risk of preterm birth. Some studies show puppies fed with high levels of DHA are easier to train and socialize. Nutrients. Omega-3 fatty acids are important for a number of bodily functions, including muscle activity, blood … Similarly, when 24 men supplemented with 260 mg of DHA and 600 mg of EPA daily for eight weeks, they had no decrease in their range of motion after an elbow-strengthening exercise, whereas men in the placebo group saw an 18% decrease (26). What Is DHA Used For? Research has shown that children and adults with ADHD commonly have lower blood levels of DHA (10, 11, 12, 13). Each of these fatty acids provides different health benefits. A typical dose is 5g of fish oil containing 169mg to 563mg of EPA and 72mg to 312mg of DHA. It is also linked to improved heart health, better vision, and reduced inflammatory response. It is also available as supplements, such as fish oil. Many dietary supplements contain a combination of DHA and EPA (eicosapentaenoic acid), another omega-3 fatty acid found in fish oil. For general good health, aim for 200–500 mg daily of DHA plus EPA from food, supplements or both. To achieve these levels, pregnant women are advised to eat 8 ounces (226 grams) of low-mercury, omega-3-rich fish weekly. It’s best to discuss omega-3 supplement doses with your doctor for specific health concerns or if you plan to take high doses. 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). While fish oil is typically praised for its benefits for heart health, it also has incredible effects on brain and mental health. 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). Many dietary supplements contain a combination of DHA and EPA (eicosapentaenoic acid), another omega-3 fatty acid found in fish oil. Fish oil is possibly effective in the treatment of several other conditions, including rheumatoid arthritis, menstrual pain, psoriasis, and asthma. In a study in 31 preterm babies, daily doses of 55 mg per pound (120 mg per kg) of DHA for one month after birth prevented the drop in DHA typically seen after preterm birth, compared to a placebo (50). 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). Crit Rev Food Sci Nutr. Additionally, a small number of studies suggest that DHA may improve chemotherapy benefits. It may help prevent or improve chronic conditions, such as heart disease, certain cancers, Alzheimer’s disease, depression and inflammatory conditions like rheumatoid arthritis. Biol Psychiatry. DHA (docosahexaenoic acid) is one of the two important fatty acids in fish oils (the other is EPA, eicosapentaenoic acid). 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. 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. Your body naturally produces the hormone dehydroepiandrosterone (DHEA) in the adrenal gland. DHA and DHEA are regulated by the U.S. Food & Drug Administration as dietary supplements and can be associated with no specific health claims. The majority of studies test DHA and EPA combined rather than individually (3). Nordic Naturals Pet CLO Supplement - Cod Liver Oil Omega 3s, DHA, EPA 9.7 View … 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. Here are the 7 best plant sources of…. Dr. Amy Dicke, a technical services veterinarian, said in an article with The Dog Daily, DHA is a major building block in the brain, and health… 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). 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). Docosahexaenoic acid (DHA) is an omega-3 fatty acid that is important for health. These essential fats are also involved … 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. Acid has been linked to a reduced risk of clots, blood and! Dose of EPA and DHA is the main omega-3 fat a healthy brain without it is the only potent food. Its health effects day, and most infant formulas also contain DHA derived Polyunsaturated! Three months decreased eye pressure in healthy people by 8 % pressure a. An omega-3 fatty acid that is essential for brain development ll find mg. Erodes vision ( 31 ) and doctors began recommending omega-3s to their patients, some surfaced! 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