Docosahexaneoic acid, abbreviated DHA, is a long chain omega-3 fatty acid highly concentrated in various types of fish. Supplements also contain high amounts of DHA. Omega-3 fatty acids are healthy fats that may improve your cholesterol, lower heart disease risk and ameliorate inflammation associated with autoimmune diseases. Eating fish and increasing your intake of fish oil high in DHA may also increase health risks. Consult your doctor about fish oil high in DHA.
Fish Types
The types of fish with high concentrations of omega-3 fatty acids from highest to lowest are anchovies, wild salmon, Pacific and Jack mackerel, Sable fish, whitefish, Pacific sardines, bluefin tuna, Atlantic herring, Atlantic mackerel and rainbow trout. The concentrations of omega-3 fatty acids in these fish range from between 2.0 g and 3.4 g per 6 oz. portion. The American Heart Association recommends you eat at least two 3.5 oz. servings of fish with high concentrations of omega-3 fatty acids per week.
Fish Oil Supplements
Fish oil supplements are an effective way to increase your intake of DHA and to treat conditions that can benefit from fish oil. Research by scientists at the University of Uppsala in Sweden and published in the "Upsala Journal of Medical Sciences" in 2009 reports DHA-rich diets improve blood cholesterol and have a big impact on blood levels of phospholipid fatty acids. The research demonstrates that fish oil supplements that contain DHA lowers total cholesterol and increases activity of nitric oxide, a natural gas in the body that increases blood flow, but supplements that contains stable oil have more pronounced effects compared with oil that is unstable due to peroxidation. The research suggests stability of fish oil in supplements is an important consideration in addition to the quantity of DHA.
Benefits
DHA exhibits superior properties in cardiovascular health to eicosapentaneoic acid, an omega-3 fatty acid also found in fish. Research by scientists at King's College London in England and published in "The Proceedings of the Nutrition Society" in May 2011 reports compared to EPA, DHA is more efficient in decreasing blood pressure, heart rate and platelet aggregation. DHA is also effective against prevention of Alzheimer's disease. Research by scientists at the University of California in Los Angeles and published in "The Journal of Nutrition" in April 2010 reports DHA slows the development and progression of Alzheimer's disease, including reducing amyloid plaques that build up in the brain and suppressing nerve cell inflammation.
Risks
Certain risks and dangers are associated with eating fish or taking fish oil supplements that contain DHA. Consuming fish and fish oil that contain mercury can affect learning and memory development in adults and brain development in children. The fish highest in mercury include shark, swordfish, King mackerel and tilefish. Anchovies, salmon, sardines, herring, whitefish and Atlantic mackerel have low concentrations of mercury. Farmed fish and wild fish oil may contain polychlorinated biphenyls, industrial pollutants that end up in fresh waters and oceans.
References
- University of Maryland Medical Center; Omega-3 Fatty Acids; June 25 2009
- University of Michigan Integrative Medicine; Healing Foods Pyramid; 2010
- American Heart Association; Fish and Omega-3 Fatty Acids; 2010
- "Upsala Journal of Medical Sciences"; Effect of Fish Oils Containing Different Amounts of EPA, DHA, and Antioxidants on Plasma and Brain Fatty Acids and Brain Nitric Oxide Synthase Activity in Rats; Karin Engstrom, et al.; 2009
- "The Proceedings of the Nutrition Society"; The Differential Effects of EPA and DHA on Cardiovascular Risk Factors; S.C. Cottin, et al.; May 2011
- "The Journal of Nutrition"; DHA May Prevent Age-Related Dementia; Greg Cole; Apr 2010
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