Docosahexaenoic acid, or DHA, is produced in small amounts by the body, but to get sufficient quantities you need to get DHA through food or supplements. It is difficult to separate the effects of DHA compared to other omega-3 fats since many studies focus on food sources and supplements containing a combination of these fatty acids. While the full role of DHA in the brain and body are still under investigation, clues to its importance come in the fact that it is preferentially incorporated into the brain over other fatty acids.
Description
The omega-3 fatty acid DHA is one of three important omega-3 fatty acids, a type of polyunsaturated fat. The others are ALA and EPA. The body can use ALA to produce both DHA and EPA, but this process is often inefficient. The chemical structure of DHA is a long chain of 22 carbon atoms with three double bonds, the first of which is found between the sixth and seventh carbon atoms in the chain.
Functions in Development
During prenatal development and infancy, DHA is critical for neurological and visual development since this type of fat is incorporated into the cell membranes of retinal cells and neurons. According to pediatrician Dr. William Sears, a lack of DHA in infancy may lead to poor visual acuity and lower brain functioning, including a lower IQ and poor academic performance.
Health Benefits
Most of the health benefits associated with omega-3 fatty acids have not been isolated to DHA alone but may be influenced by any of the omega-3s, including DHA, EPA and ALA. Omega-3 fatty acids such as DHA may affect the development of ADHD, Alzheimer's disease and depression. Fish oil, a major source of omega-3 fatty acids, has also been linked to a reduction in pain for people suffering from rheumatoid arthritis and lupus. Omega-3 fatty acids also contribute to a reduction of heart disease risk by lowering blood pressure and triglycerides, reducing the risk of blood clots and arterial plaques and improving overall arterial health.
Significance
Most people do not get enough omega-3 fatty acids, including DHA, in the diet, according to the University of Maryland Medical Center. The Food and Nutrition Board of the U.S. Institute of Medicine recommends at least 1.1g of omega-3 fatty acids, including DHA, per day for females older than 14 and 1.6g for males older than 14. Pregnant and breastfeeding women need more but should consult a doctor to ensure a proper ratio of DHA to EPA, since the ratio of these two omega-3 fats can affect development.
Intake
Fatty fish -- salmon, mackerel, sardines, herring and shellfish -- and fish oil derived from fatty fish provide the main source of omega-3 fatty acids for most people. Breastfed infants receive sufficient DHA from their mothers' milk, and formula-fed infants should be given formulas fortified with DHA. Fish oil supplements typically contain both DHA and EPA. Supplements made from algae that contain only DHA are also available.
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