DHA, or docosahexaenoic acid, belongs to the omega-3 family.
It is best known for its beneficial effects on the brain, but it also helps to maintain good eyesight and a healthy heart.
Although we can synthesise it from another omega-3 (ALA), it is essential that we get enough from our diet.
Characteristics of DHA
- Polyunsaturated fatty acid of the omega-3 family
- Found in seafood
- DHA is essential for brain and cognitive function
- DHA deficiency promotes depression and neurodegenerative diseases (Alzheimer's)
- Protects the heart and eyes
Definition and benefits
Omega-3 DHA and the brain
DHA, also known as cervonic acid, is essential for the functioning of the nervous system.
It facilitates neuronal connections and exchanges between the brain and the rest of the body.
It thus preserves cognitive functions (memory, concentration, alertness) and limits the risk of neurodegenerative diseases (such as Alzheimer's).
Quality of vision
The omega-3 fatty acid DHA is an essential component of the eye and plays a key role in the quality of vision.
A good supply of DHA allows the renewal of the photoreceptors of the retina and limits the risk of eye pathologies (AMD, cataracts, etc.).
Cardiovascular protection
Omega-3s in general, and DHA in particular, play a protective role in the cardiovascular system.
DHA thins the blood and has an anti-inflammatory effect that reduces the formation of atherosclerotic plaques and blood clots in the vessels.
An adequate dietary intake of DHA therefore reduces the risk of cardiovascular mortality.
DHA rich food
- Fresh Salmon
- White Fish
- Mackerel
- Red or white tuna
- Red or black caviar
- Atlantic or Pacific Herring
- Smoked Cod
- Rainbow Trout
- Pickled horse mackerel
- Swordfish
- Anchovy
- Canned Albacore
- Sea Bass
- Canned Sardines
- Cooked Oysters
- Atlantic Pollock
- Halibut
- Fish Roe
Daily DHA requirement
- 0 to 6 months = 0.32% of total fatty acids
- 6 months to 1 year = 70mg
- 1 to 3 years = 70mg
- 3 to 9 years = 125mg
- Adolescents and adults = 250mg
Dietary supplements containing DHA
DHA supplements are generally indicated to maintain and stimulate cognitive function.
Supplementation may be considered to reduce stress, improve concentration, stimulate memory, maintain visual acuity or even protect the cardiovascular system.
Dosages vary and are usually between 500 and 1000 mg per day.
Consult a doctor before taking DHA supplements.
Side effects of omega-3 DHA
DHA deficiency
Inadequate DHA intake increases susceptibility to mood disorders and depression.
In the long term, DHA deficiency may also promote the onset of early neurodegenerative disease, cardiovascular disease and eye disease.
Consequences of excess DHA
There are no studies on DHA excess.
However, omega-3 fatty acids are known to have a blood-thinning effect.
When consumed in very large quantities, they increase the risk of bleeding.
Interactions with other nutrients
A good intake of vitamin E prevents the oxidation of omega-3 (DHA) in the body.
DHA supplementation can interfere with anticoagulant and antiplatelet treatments, so it is necessary to consult a doctor.
Lastly, an excessive intake of omega-6 can counterbalance the positive effects of omega-3 DHA and reduce its beneficial effects on the body.
Chemical properties
Docosahexaenoic acid or DHA is a polyunsaturated fatty acid belonging to the omega-3 family.
Its molecular formula is C22H32O2 and its molecular weight is 328.4883 g/mol.
This fatty acid is synthesised by bacteria and algae and is therefore only found in shellfish.
Human beings are able to synthesise DHA from ALA (alpha-linolenic acid), making it essential for the functioning of the body.