What is DHA?

Docosahexaenoic acid, often abbreviated as DHA, is a long-chain omega-3 fatty acid found primarily in marine species. DHA has been shown to be beneficial for brain health and is therefore recommended as part of the diet.* But what exactly is DHA, and why is the omega-3 fatty acid so good for us humans? 

DHA is an omega-3 fatty acid 

Docosahexaenoic acid can be a tongue-twister, and the fatty acid is usually abbreviated as DHA. Along with EPA (eicosapentaenoic acid) and ALA (alpha-linolenic acid), DHA is considered one of the most common omega-3 fatty acids.

What is the difference between DHA, EPA and ALA?

DHA, EPA and ALA are all omega-3 fatty acids, but the fatty acids have different structures and are found in different raw materials. While EPA and DHA are mainly found in seafood, ALA comes from the plant kingdom. ¹ ALA is a shorter omega-3 fatty acid, and is found in chia seeds, walnuts and soy, to name a few.

The fatty acids DHA and EPA 

The fatty acids DHA and EPA are usually only found in seafood. Fish oil differs from most other types of fat in that it contains a lot of the long-chain omega-3 fatty acids DHA and EPA. DHA and EPA are omega-3 fatty acids that are beneficial for health.*

DHA is good for your brain health

Both DHA and EPA are important for the heart, but DHA is most important for the brain.* The brain contains a lot of DHA, but very little EPA, and therefore it is the omega-3 fatty acid DHA that is important for the brain.*

Brain cells contain a lot of DHA

The omega-3 fatty acid DHA is a building block of the brain. More than half of the brain is made up of fat, but not ordinary fat cells as found in adipose tissue. Around all cells is a thin layer of fat called a cell membrane. The membranes of brain cells contain particularly high amounts of DHA. 

The omega-3 fatty acid DHA is an important component of nerve cell membranes, and most of the polyunsaturated fat in the brain is DHA. Therefore, the brain needs more DHA than other organs. ^3,4,5,6

You can read more about the function of DHA in the brain here.

How do you get enough DHA?

Because the body cannot make DHA efficiently, it must be obtained from the diet. Consuming 250 mg of DHA daily can help maintain normal brain function. 

It is therefore wise to follow the authorities' advice on consuming fatty fish to get DHA through your diet. You can do this by eating fish for dinner, especially fatty fish such as salmon, mackerel or herring. The health authorities in Norway recommend that you eat fish for dinner at least two to three times a week. ²

Romega is a rich source of DHA

If you eat too little fish, it may be a good idea to take a DHA-rich omega-3 supplement. Romega is a rich source of DHA and contains three times as much DHA as EPA. Two capsules of Romega provide 320 mg of DHA.

*) A daily intake of 250 mg of DHA contributes to the maintenance of normal brain function. A daily intake of 250 mg of DHA and EPA contributes to the maintenance of normal heart function. 

References:

1. GOOD (2021). What are omega-3's? Retrieved 05/18/21 from https://alwaysomega3s.com/what 

2. Norwegian Directorate of Health (2014). Recommendations on diet, nutrition and physical activity. Report IS-2170. 

3. Britannica (2019). The Editors of Encyclopaedia. "Adipose tissue". Encyclopedia Britannica. https://www.britannica.com/science/adipose-tissue. Accessed 18 March 2021.05.24 .

4. Faiz, Kashif Waqar: The brain in the Great Medical Encyclopedia on snl.no. Retrieved March 18, 2021 from https://sml.snl.no/hjernen

5. Holck, Per: nerve cell in the Great Medical Encyclopedia on snl.no. Retrieved March 18, 2021 from https://sml.snl.no/nervecelle

6. Tanaka K, Farooqui AA, Siddiqi NJ, Alhomida AS, Ong WY. Effects of docosahexaenoic acid on neurotransmission. Biomol Ther (Seoul). 2012;20(2):152-157. doi:10.4062/biomolther.2012.20.2.152