Exploring the Benefits of DHA: A Good Fat for Brain and Heart

by Charlie Pulsipher July 18, 2012

Not all fats are created equal and not all of them are bad. Docosahexaenoic acid, or DHA, is an omega-3 fatty acid that is far more useful than it sounds.

This fatty acid is found within microbial algae in the ocean and it finds its way up the food chain into our diet through fish.

For vegetarians, vegans, and those of us who don’t eat the recommended two or three servings of fish a week, there’s still hope for us to get the DHA we need. Many supplements now go straight to the algae source for a healthy and natural solution.

So, why is this supplement so important? DHA is essential to healthy and functional brains and eyes, but is also proving to be helpful in many other ways.

Cardiovascular Health – DHA lowers triglycerides, diminishes the risk of blood clots, lowers blood pressure, improves the health of arteries, and reduces the amount of arterial plaque. All this together means it may lower the risk of heart and vascular disease.
Brain Development and Function – DHA makes up a large part of the brain. Half of the plasma membrane surrounding each neuron is composed of this fatty acid. Higher DHA levels have been shown to improve performance on tests of reasoning, memory, and vocabulary. Aging adults and even teens can benefit from improvements in focus and brain function.
Eye Health – An even higher percentage of DHA is found in the retina than in the brain. It plays an important role in processing and transmitting what we see to our brain.
Women’s Health – DHA has been shown to lessen menstrual pain. It is also vital for women who are pregnant or nursing as it plays a vital part in the brain and eye development of infants.
Anti-Aging – DHA slows telomere shortening, a sign of cellular aging. Studies also show Alzheimer’s patients have lower levels of DHA in their brains than normal. It may help prevent brain degeneration, Alzheimer’s, and dementia.
Overall Health –The anti-inflammatory nature of DHA may reduce the risk of stroke. DHA also shows signs of being helpful in combating certain types of cancer and controlling insulin levels. Societies that consume large amounts of omega-3 fatty acids are less prone to degenerative diseases. DHA deficiency has also been associated with depression.

There are plenty of reasons for you to give this good little fat a try. Docosahexaenoic acid, don’t let the name scare you. DHA should be a part of your diet today.

What are the best sources of DHA for vegans?

For those who follow a vegan diet, getting enough DHA can seem challenging since it’s often found in fish. However, a great option is algae-based DHA supplements. Algae is the primary origin of DHA, and many supplements now go directly to this plant-based origin to offer vegans and vegetarians an effective way to get this essential omega-3 fatty acid.

Can DHA help with depression?

DHA has been linked to mood regulation, and some studies suggest that individuals with lower DHA levels may be more prone to depression. This omega-3 fatty acid plays an anti-inflammatory role in the body, and since inflammation may affect brain function, DHA’s benefits might extend to mental health. While it’s not a cure-all, adding DHA to your routine may support better emotional balance.

How does DHA benefit brain function?

DHA is a crucial component in the structure of the brain. It makes up a significant portion of the plasma membranes surrounding neurons, which means it helps with communication between brain cells. From young adults to older generations, DHA plays a role in supporting clear thinking and focus.

Does DHA help with weight loss?

While DHA is a healthy fat, there is limited evidence to suggest it directly contributes to weight loss. However, its role in improving overall health and supporting cardiovascular health might indirectly benefit those trying to manage their weight. Incorporating DHA-rich foods or supplements into a balanced diet may help maintain good health, but it's not a quick fix for weight loss.

What are the side effects of DHA supplements?

DHA supplements are generally well-tolerated by most people. Some individuals may experience mild side effects like a fishy aftertaste (if the supplement is derived from fish oil) or mild digestive discomfort. As with any supplement, it’s advisable to follow the suggested dosage and speak with a healthcare professional beforehand.

How long does it take to see benefits from DHA supplements?

The time it takes to experience the benefits of DHA supplements can vary depending on individual health and nutritional status. Some people may notice improvements in cognitive function or mood within a few weeks.

Frequently Asked Questions

How much DHA do I need per day?

The recommended daily intake of DHA varies by age and health goals. For general health, experts often suggest around 200-300 mg of DHA per day for adults, but it’s always best to check with a healthcare provider for personalized advice and before taking them.

Is DHA safe during pregnancy?

DHA supports the brain & eye development of the fetus. Many prenatal supplements include DHA, especially those derived from algae to provide a plant-based option. However, it’s important to consult and check with your healthcare provider to determine the right amount for your needs.

How does DHA affect cholesterol levels?

DHA can support cardiovascular health by lowering triglycerides and improving artery function. While DHA may not significantly alter LDL or HDL cholesterol levels, its overall impact on heart health is positive.

Can DHA prevent Alzheimer’s disease?

Research suggests that DHA may help protect against cognitive decline. While more research is needed, DHA’s role in maintaining brain function is promising.

How to choose the best DHA supplement?

When selecting a DHA supplement, look for options that are sourced from algae, especially if you prefer a plant-based choice. Make sure the supplement is free of contaminants such as heavy metals and is sourced from a trusted brand. Reading labels for purity and sustainability certifications can also help you make an informed decision.