Docosahexaenoic Acid (DHA) Effects, Sources and Safety

Docosahexaenoic acid (DHA) is an omega-3 fatty acid essential for brain, skin and retina health.

It is obtained by consuming fish oil or synthesized from linoleic acid and alpha-linolenic acid. DHA can also found in human breast milk.

Docosahexaenoic acid food sources include black and red caviar (granular), which contain the highest amounts of DHA, followed by Atlantic herring, Pacific mackerel, salmon, American shad, bluefin tuna and whitefish.[1]

Cold-water, oceanic creatures get their DHA from consuming heterotrophic and photosynthetic microalgae. Commercially produced DHA derived exclusively from microalgae is considered vegetarian DHA. [2]

Two essential fatty acids are needed to synthesize DHA in the human body–linoleic acid and alpha-linolenic acid. [3] Conversion of LA and ALA to DHA happens via desaturation, chain-shortening and chain elongation. [4] Although linoleic acid and alpha-linolenic acid are found in nuts, seeds and oils, [5], consuming fish or microalgae will yield greater amounts of derived DHA in the body.

Docosahexaenoic Acid

Omega 3 Fatty Acid

Brain Health

Heart Health

Pre-Natal

How It Works:

• Supports cardiovascular & brain health
• Improves mood, focus & nerve transmission
• Anti-inflammatory & immune boosting effects

Dosage:

225 mg per day

Safety:

Rated Likely Safe

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Docosahexaenoic Acid for Brain Health

In numerous studies, DHA seems to show antidepressant properties similar to those produced by medications intended to relieve depression and anxiety.

Supplementing with docosahexaenoic acid works to reduce depression by moderating monoamine neurotransmitter levels in the brain and downregulating the HPA axis. [10]

Deficits in DHA and other omega-3 fatty may even contribute to mood disorders such as seasonal affective disorder, dysthemic disorder and bipolar disorder. [11]

Some studies have also found a correlation between the DHA content of human milk, and incidences of reported postpartum depression.

DHA Health Benefits

The University of Maryland Medical Centers reports that DHA may reduce rheumatoid arthritis inflammation and pain but does not reverse joint damage caused by RA. Preliminary research also suggests that fish oil containing DHA may help decrease the joint pain and fatigue suffered by people with lupus. [12]

DHA supplements and fish containing DHA are beneficial to optimal brain functioning in both children and adults. Including recommended amounts of DHA in a diet plan may also help decrease the severity of certain visual problems, reduce thrombosis in people at risk for lower extremity blood clots and prevent or delay the onset of senile dementias.

Several seminal studies have found that prevalence of Alzheimer’s disease is associated with a high fat-high-caloric diet and correlates negatively with consumption of oily fish. DHA is sometimes used to support brain health and, but it has not been demonstrated to cure or prevent Alzheimer’s and related forms of cognitive impairment. [13]

DHA and Cancer

Research involving docosahexaenoic acid and other essential fatty acids has discovered that DHA may assist in destroying cancer cells by preventing them from “eating” linoleic acid. In addition, DHA appears to turn on cellular DNA essential for eradicating cancer cells and for preventing cancer cells from clinging to non-cancerous cells.

In addition, animal research has correlated fish oil and DHA/EPA with reducing carcinogenic tumors by inhibiting cellular growth via induction of apoptosis (cell death) in colon tumor cells. [8]

DHA and Heart Disease

Human studies have shown that supplementation with DHA and other essential fatty acids reduces triglyceride amounts. Triglycerides are a type of fat that can clog heart arteries (atherosclerosis) and lead to heart disease.

Exerting anti-inflammatory effects by playing a major role in combating oxidative stress, DHA combined with EPA seems to improve cell functioning by altering gene expression.

One study found that consumption of EPA and DHA changed expression of over 1000 genes involved in heart-related and inflammatory pathways. Scientists consider DHA an important fatty acid with cardioprotective effects. [9]

Docosahexaenoic Acid Doses

The International Society for the Study of Fatty Acids and Lipids states that adults over 15 years of age should take a minimum of 500 mg of EPA and DHA daily (220 mg of DHA and 220 mg of EPA) to enjoy their maximum health benefits. [6].

DHA supplements are almost always sold in gel capsules that contain equal amounts of EPA. However, some supplement manufacturers are now producing products with a higher ratio of DHA to EPA to support brain function.

Side Effects of DHA Supplements

DHA is considered to be safe, but some individuals can experience mild side effects. Supplementation may cause gas and bloating, nausea, a “fishy” taste in the mouth and loose stools in some people. Taking a docosahexaenoic acid supplement with meals may help reduce these side effects.

Taking more than the recommended dosage of DHA/EPA supplements can suppress blood clotting, thin the blood and increase risk for abnormal bleeding. It should not be used with anti-coagulant or anti-platelet medications.

People with type 2 diabetes may experience increased blood glucose levels when supplementing their diet with DHA. Docosahexaenoic acid may also counteract the effectiveness of diabetic medications meant to lower blood sugar by causing hyperglycemia and potentially, ketoacidosis.

DHA interacts with blood pressure medications by heightening their ability to reduce blood pressure. People taking drugs to lower blood pressure should check with their physician before taking DHA supplements. [7]

People who are allergic to fish oil, omega-3 fatty acids or fish should not take Docosahexaenoic acid supplements. Those with nut/plant/seed sensitivity should also avoid taking omega-3 supplements that have been derived from plants.

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