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About DHA

Docosahexaenoic acid, or DHA, is a polyunsaturated omega-3 fatty acid that is an essential component of the membranes of all of our cells. Docosahexaenoic acid is a conditionally essential fatty acid, that is, the body can synthesize it from alpha-linolenic acid and eicosapentaenoic acid, but the conversion of short-chain omega-3 fatty acids into long-chain omega-3 fatty acids is not very efficient.

DHA in fish is mainly derived from microalgae, which fish eat. Fishes also know how to synthesize some DHAs. Docosahexaenoic acid is present in the human body, especially in the brain (40 %) and retina (60 %). It is estimated that DHA accounts for nearly half of the weight of the neuronal cell membrane. It has been estimated that the development of the human brain to its full size is because more seafood was consumed at the beginning of the homo sapien lineage. DHA deficiency can lead to the onset of learning disabilities during child development. Breast milk also contains DHA. A mother’s diet and the amount of DHA in the diet affect the level of DHA in breast milk.

Dietary omega-3 supplements are often used to promote cardiovascular health. However, recent meta-analyses have yielded mixed evidence. Omega-3 fatty acids lower blood pressure, and DHA also improves blood cholesterol levels. In women, the use of omega-3 supplements seems to reduce the risk of stroke.

TOP FOODS THAT ARE HIGH IN DOCOSAHEXAENOIC ACID (DHA)

Source: The National Food Composition Database in Finland (Fineli)

• Smoked mackerel (3,350 mg / 100 g)
• Baked fillet of salmon (2,620 mg / 100 g)
• Eel (2,100 mg / 100 g)
• Anchovies (1,498 mg / 100 g)
• Baked rainbow trout fillet (1,349 mg / 100 g)
• Roe, the average value (1,248 mg / 100 g)
• Canned herring in clear broth (1,036 mg / 100 g) • Sardines in oil (965 mg / 100 g)
• Smoked redfish (649 mg / 100 g)
• Hot smoked whitefish (600 mg / 100 g)
• Smoked vendace (369 mg / 100 g)
• Mussels (367 mg / 100 g)
• Baked pollock (326 mg / 100 g)
• Trout (290 mg / 100 g)

Biostarks reference ranges for DHA

  • Docosahexaenoic acid C22:6 n-3 (DHA) (DHA-S): 40-290 umol/L

Scientific references:

  • Burdge, G. (2004). α-Linolenic acid metabolism in men and women: nutritional and biological implications. Current Opinion in Clinical Nutrition & Metabolic Care 7 (2): 137–144.
  • Singh, M. (2005). Essential fatty acids, DHA and human brain. The Indian Journal of Pediatrics 72 (3): 239–242.
  • Crawford, M. et al. (1999). Evidence for the unique function of docosahexaenoic acid during the evolution of the modern hominid brain. Lipids 34: S39–S47.
  • Garcia-Hernandez, V. et al. (2013). Effect of omega-3 dietary supplements with different oxidation levels in the lipidic profile of women: a randomized controlled trial. International Journal of Food Sciences and Nutrition 64 (8): 993–1000.
  • Fontani, G. et al. (2005). Cognitive and physiological effects of Omega‐3 polyunsaturated fatty acid supplementation in healthy subjects. European Journal of Clinical Investigation 35 (11): 691–699.
  • Grosso, G. et al. (2014). Role of omega-3 fatty acids in the treatment of depressive disorders: a comprehensive meta-analysis of randomized clinical trials. PloS One 9 (5): e96905.
  • Serhan C. (2014). Pro-resolving lipid mediators are leads for resolution physiology. Nature 510 (7503): 92–101.
  • Xiao, B. et al. (2021). Eicosapentaenoic acid (EPA) exhibits antioxidant activity via mitochondrial modulation. Food Chemistry 131389.
  • Stonehouse, W. et al. (2013). DHA supplementation improved both memory and reaction time in healthy young adults: a randomized controlled trial. The American of Clinical Nutrition 97 (5): 1134–1143.
  • Cole, G. & Frautschy, S. (2010). DHA may prevent age-related dementia. The Journal of Nutrition 140 (4): 869–874.
  • Yurko-Mauro, K. (2010). Cognitive and cardiovascular benefits of docosahexaenoic acid in aging and cognitive decline. Current Alzheimer Research 7 (3): 190–196.
  • Wen, Y. & Dai, J. & Gao, Q. (2014). Effects of Omega-3 fatty acid on major cardiovascular events and mortality in patients with coronary heart disease: a meta-analysis of randomized controlled trials. Nutrition Metabolism and Cardiovascular Diseases 24 (5): 470–475.
  • Kotwal, S. & Jun, M. & Sullivan, D. & Perkovic, V. & Neal, B. (2012). Omega 3 fatty acids and cardiovascular outcomes: systematic review and meta-analysis. Circulation: Cardiovascular Quality and Outcomes 5 (6): 808–818.
  • Miller, P. & Van Elswyk, M. & Alexander, D. (2014). Long-chain omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid and blood pressure: a meta-analysis of randomized controlled trials. American Journal of Hypertension 27 (7): 885–896.
  • Bernstein, A. & Ding, E. & Willett, W. & Rimm, E. (2012). A meta-analysis shows that docosahexaenoic acid from algal oil reduces serum triglycerides and increases HDL-cholesterol and LDL-cholesterol in persons without coronary heart disease. The Journal of Nutrition 142 (1): 99–104.
  • Larsson, S. & Orsini, N. & Wolk, A. (2012). Long-chain omega-3 polyunsaturated fatty acids and risk of stroke: a meta-analysis. European Journal of Epidemiology 27 (12): 895–901.