DHA acid what it is, health properties, sources

DHA acid is one of the 'good fats' that we should provide to the body with our diet.

TekstNina Wawryszuk

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Nina Wawryszuk

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Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

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RecenzjaAlexandra Cudna-Bartnicka

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Alexandra Cudna-Bartnicka

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Clinical nutritionist whose main area of interest is nutrition in diseases and functional disorders of the digestive system.

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Michael Tomaszewski

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DHA acid what it is, health properties, sources

10 July, 2024

Recenzja06 July, 2022

Redakcja06 July, 2022

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19 min

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DHA acid belongs to the group of omega-3 fatty acids and is an essential component for the proper functioning of our body. Find out what distinguishes DHA, exactly what properties it has and what are the indications for its use.

Omega-3 fatty acids are known for their health benefits for the brain and heart or prenatal development, among others. Each of these types of acids has unique functions. In this article, together with nutritionist Aleksandra Cudna, I will introduce you to the properties of DHA acid.

Description of contents

Omega-3 acids vs DHA. We explain the division of the acids
DHA acid - properties and health-promoting effects
DHA and indications for use. Are you at risk of a deficiency
Symptoms of deficiency
DHA supplementation - recommendations
DHA acid - where does it occur? Sources of DHA in food
DHA - where does it occur?
DHA - take care of your diet! Advice from a nutritionist

See also:

DHA versus omega-3 fatty acids: a breakdown

Acids omega-3, omega-6, omega-9, DHA, ALA, EPA... You can get confused, can't you? Alexandra Cudna explains the breakdown of fatty acids in simple terms so that you understand what omega-3 fatty acids are and what place DHA acid has in this system.

Fatty acids are divided into saturated and unsaturated fats. Among the unsaturated ones, we distinguish between monounsaturated and polyunsaturated fatty acids. Polyunsaturated fatty acids are omega-3 and omega-6. DHA acid is among the omega-3 fatty acidsand.

DHA acid - properties and health-promoting effects

DHA acid has a multisystemic effect on our health. How does it act on our body?

Body: It is part of every cell in our body and an important structural component of the skin, eyes and brain. Proper concentrations maintained as early as prenatal life support the healthy development of the whole bodyand.
Nervous system: Regulates the function of nerve cells and ensures the formation of an adequate number of connections between neurons. Has a positive effect on the intellectual, psychomotor and cognitive development of the child. Higher levels of DHA in the blood are associated with a reduced risk of dementia and Alzheimer's diseaseand.
Immune system: DHA helps the body fight ongoing inflammation and may help repair and heal tissues. Studies also show that it can inhibit the growth of cancer cellsand.
Cardiovascular system: DHA can reduce the risk of heart disease by, among other things, lowering triglycerides and blood pressure. However, its role in preventing heart disease requires further researchand.
Bone system: May relieve pain and inflammation associated with arthritis, arthritis .
Muscular system: Has the potential to reduce muscle soreness and muscle recovery after exercise .
Respiratory system: DHA may alleviate asthma symptoms, possibly by blocking mucus secretion and lowering blood pressureand.
Pregnancy: Reduces the risk of premature birth, determines the correct weight of the baby, reduces the risk of pre-eclampsia, reduces the risk of postnatal depression .
Organ of vision: Helps activate rhodopsin, a membrane protein in the rods of the eyes. Rhodopsin helps the brain perceive images by altering the permeability, fluidity and thickness of the eye's membranesand.
Mental health: Studies show that DHA deficiency in early life is associated with learning disabilities, ADHD, aggressive hostility. Proper levels of DHA may protect against depressionand.

As you can see: it is worthwhile to take care of an adequate concentration of omega-3 fatty acids (including DHA) in the body. Here is a summary of the most valuable products with these ingredients: Omeega-3 acids in tablets: ranking of the best products

DHA versus indications for use. Are you at risk of deficiency?

The human body does not produce DHA, it must be supplied from food or dietary supplements. Supplementation is recommended for anyone who wants to naturally support their body to function healthily, but who does not eat adequate amounts of fish. We should eat 1-2 portions of fish per week.

Aleksandra Cudna Clinical nutritionist

. .

Who in particular should be concerned about supplementation

Pregnant women

DHA is one of the most important fatty acids for building human neural tissue. An adequate supply of DHA during pregnancy plays a key role in the proper development of the baby's nervous system during prenatal lifeand.

See also:

Best vitamins for pregnant women

Breastfeeding women

My pregnant patients supplement DHA acids as one of several dedicated preparations. Unfortunately, it is common for women to discontinue further supplementation after the end of their pregnancy. It is important to remember that until 6 months of age, the infant obtains DHA acids by relying on breast milk, which is why continued supplementation is so important.

Aleksandra CudnaClinical nutritionist

. .

Women should continue DHA supplementation even after giving birth. DHA will help the body recover during the postpartum period, and the baby will obtain the acid from breast milk and develop properlyand.

Infants

DHA is crucial for infants as it influences the proper course of their intensive growth and intellectual development. It is worth being mindful of your diet (breastfeeding mothers) or getting DHA-fortified modified milk to ensure consistent, healthy concentrations of this acidand.

Vegans and vegetarians

Because of their diet, those on a plant-based diet are at risk of deficiency. Vegans and vegetarians should take DHA in the form of oils from certain species of biotech-derived algae, otherwise they will not be able to meet the requirement from other plant sources.

.
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Aleksandra Cudna Clinical nutritionist

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Symptoms of deficiency

An omega-3 fatty acid deficiency means that your body is not getting enough omega-3 fatty acids, which can put you at risk of negative health effectsand.

Major symptoms of omega-3 fatty acid deficiency, including DHAand:

Skin: Dryness, irritation, acne lesions, feeling of skin tightness, cracked skin on heels.
Hair: Fallout, dryness of the scalp, dandruff.
Nails: Fragile, brittle, splitting.
Ears.
Ears: Excessive secretion of earwax.
Eyes: Dry eyes.
Muscles: Soreness, tension, cramps.
Muscles.
Mind: Decreased concentration, memory problems, mood disorders (e.g. depressive symptoms, nervousness).
Resilience.
Resistance: Frequent infections, prolonged inflammation.

DHA supplementation - recommendations

Deficiency of omega-3 fatty acids, including DHA is common worldwide.

In the table below you will find recommendations for dietary intake of DHA acid according to age/stage in lifeand.

Who .	Recommended intake of DHA .
Woman preparing for pregnancy
.	200 mg/day if diet is rich in fish and seafood . 400 mg/day if diet is not rich in fish and seafood
Pregnant woman .	200 mg/day if diet is rich in fish and seafood . 400 mg/day if the diet does not contain fish and seafood 1000 mg/day if there is a risk of preterm birth
Breastfeeding women	200 mg/day if diet is rich in fish and seafood . 400- 600 mg/day if the diet is not rich in fish and seafood
Breastfed infant up to 6 months
.	If the mother consumes DHA, she provides it to the baby directly in the milk	.
Infant up to the 6th month fed with modified milk	Milk replacers are compulsorily enriched with DHA, so no supplementation is necessary		Infant formula.
Infant after 6 months, during the expansion of the diet
.	Breastfed: if not consuming at least 1 portion of fish per week, DHA supplementation needed Modified milk fed: calculate how much DHA the child is getting in the milk replacer mix and if he/she is not consuming fish, consider supplementation
Children 12-24 months of age	100 mg/day or a portion of oily fish 1-2 x per week
Children from 2 years of age, adolescents and adults	250 mg/day DHA+EPA or a portion of oily fish 1-2 x per week

DHA in capsules, tablet or liquid?

There are various forms of DHA acid available on the market. Most often, all you need to do is buy a product that signs itself as omega-3. Capsules, liquids and even jellies are available. Manufacturers are increasingly emphasising the lack of fish odour in their products, which is a plus if someone doesn't like it.

When supplementing with DHA, it is a good idea to take it with a meal in the presence of healthy fats to ensure the best absorption.

Aleksandra Cudna Clinical nutritionist

. .

DHA testing

If you are considering DHA supplementation, it is worth looking at your diet. You may find that your menu is rich in fish and seafood, so consuming tablets will be unnecessary. However, if in doubt, take a blood test and check the concentration of DHA in your bodyand.

Contraindications to DHA supplementation. Who should be careful?

Sensitivity to the active ingredient or any of the excipients of a particular supplement should be considered. People with clotting disorders blood and liver failure and women using hormonal contraceptionand should also be particularly cautious.

DHA overdose - is it even possible?

Remember that more is not better. Taking too much DHA can result in unpleasant symptoms and can harm usand.

Symptoms of DHA overdose:

nose bleeding, gum bleeding ,
increased blood sugar levels in people with diabetes ,
lowering blood pressure ,
relaxation, stomach problems, nausea ,

Supplementation with omega-3 is relatively safe compared to other supplements. It is worth choosing DHA of the highest quality, obtained from fish living in a safe and low-pollution environment.

DHA acid - where does it occur? Sources of DHA in food

The human body does not produce DHA, so this acid must be supplied from food or dietary supplements.

Sources of DHA acid in foodand:

hair,
fork,
tuna,
trout,
small fish,
ostrils,
cra,
marinated herring,
small fish,
snow crab,
spirulina,
algae, seaweed;

Fish? They are contaminated and dangerous! Are they for sure?"

Many of my patients react with reluctance to the recommendation to increase the amount of fish in their diet. They fear their contamination with heavy metals. Let us remember that fish of Asian origin (e.g. butterfish, panga) and predatory fish (e.g. swordfish, shark), which are not very popular on the Polish market and do not form the basis of our diet, are characterised by the highest contamination. It is also worth mentioning that the benefits of eating fish still outweigh the risks associated with their consumption. In addition, we can buy MSC-certified fish, which ensures sustainable fish management that saves the environment.

Aleksandra Cudna Clinical nutritionist

. .

Eating fish during pregnancy - is it safe?

Pregnant women often wonder if they can eat fish. Yes, they can! When choosing fish, they should follow two rules:

The fish should come from a reliable source - the best fish are caught in the Pacific, Atlantic and North Sea, non-predatory and fatty.
The fish should be as good as possible.
Fish should have as few harmful substances as possible. Examples of such fish are: Norwegian salmon, trout, sardine, herring, pollock.

DHA - take care of your diet. Advice from a nutritionist

Genuine levels of DHA, which belongs to the valuable omega-3 fatty acids, are needed for us to function healthily. Some advice from our expert to ensure you get the correct amount of this acid and realise its potentialand:

Try to enrich your menu with fish and seafood. These foods can be eaten in a variety of ways, such as by steaming, preparing spreads or composing into salads.
If you like the taste of fish and seafood, it's a great way to eat it.
If you don't like fish and seafood in your diet, why not try algae or algae? It's a great opportunity to taste something new in the kitchen!
Experiment with spices. Look out for curcumin. The curcumin contained in it increases the concentration of DHA.
If you can't swallow fish, and algae or algae are not your tastes, consider supplementation. A good DHA supplement should be short and preferably contain cod liver oil rather than fish oil, which will not be a good source of omega-3.

See also:

Summary

DHA acid, which belongs to the omega-3 group, has multiple health-promoting effects on our bodies from prenatal life. It is extremely important to look at your diet and find room in it for sources of DHA. Properly selected fish is a healthy and nutritious source of essential acids in our diet.

Do you eat fish? Which ones do you eat most often in your diet? Leave a comment, I'm curious! And if you have questions - write, we'll answer them with an expert.

I invite you to other interesting posts about vitamins and minerals.

FAQ

How much daily intake of DHA + EPA acids?

The average adult should consume 250 mg per day of DHA+EPA from dietary supplements or eat a portion of oily fish 1-2 times a week. Good dietary supplements include, for example, Natu.Care Premium Omega-3 TG. From food, bet on oily fish containing 7-15% fat, such as salmon, mackerel, herring or sardines.

Can DHA be overdosed?

Yes, it is possible to overdose on DHA acids, but this is a very rare occurrence and most often happens through over-supplementation. The body naturally gets rid of excess omega acids. It is impossible to overdose on DHA from food.

Does DHA cross into milk?

Yes, DHA acids consumed by a breastfeeding woman penetrate the breastmilk, therefore the need for DHA increases during this period. A breastfeeding mother can supplement with omega-3 fatty acids or incorporate sources of them into a nutritious and varied diet.

Is DHA a tranic acid?

Tran contains omega-3 fatty acids - DHA and EPA. The name cod-liver oil covers only the liver oil of cod and cod fish. Dietary supplements described as omega-3 contain oils from other fish (e.g. anchovies, sardines, shark liver). They must not use the name tran.

Where is the most DHA found?

The most DHA acid is contained in oily marine fish (their fatty tissue is 7-15% fat). The highest content is found in mackerel, salmon, trout and sardines.

Is DHA an omega-3?

DHA (docosahexaenoic acid) belongs to the group of omega-3 unsaturated fatty acids. They are essential for the body to function properly and must be supplied from the diet.

Does DHA make you fat?

DHA acid belongs to the group of omega-3 acids and is one of the fats that have 9 kcal in 1 g. If you consume a lot of fats from foods and exceed your daily calorie requirements, you may gain weight. Supplementation with omega-3 fatty acids (including DHA) is not calorific - one capsule has about 10 kcal.

Sources

See all

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