Docosahexaenoic acid (DHA)

Docosahexaenoic acid, often abbreviated 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 difficult to pronounce, 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 marine species, ALA comes from the plant kingdom. 1 ALA is a shorter omega-3 fatty acid and is found in chia seeds, walnuts and soy, among other things.

The fatty acids DHA and EPA

The fatty acids DHA and EPA are typically found only in marine species. Fish oil differs from most other types of fat in that it is high in 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, which is why the omega-3 fatty acid DHA 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 the usual fat cells found in adipose tissue. All cells are surrounded by 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 DHA's function in the brain here.

How do you get enough DHA?

Since the body cannot produce DHA effectively, it must be obtained from the diet. Consuming 250 mg of DHA daily may help maintain normal brain function.

It is therefore wise to follow the authorities' advice to eat 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 don't eat enough fish, it might be a good idea to take an omega-3 supplement rich in DHA. 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 maintaining normal brain function. A daily intake of 250 mg of DHA and EPA contributes to maintaining normal heart function.

References:

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

2. Public Health Agency of Sweden (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 . Retrieved March 18, 2021.

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 at 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