Docosahexaenoic Acid (DHA)

Docosahexaenoic acid (DHA) is a polyunsaturated omega-3 fatty acid that’s found in cold-water fish and can also be obtained through supplementation. It’s an important nutrient that promotes a healthy heart and brain, as well as joint mobility, skin, hair, eye, and immune system health.

Pregnancy and lactation: To help reduce the risk of premature birth, it’s recommended that pregnant women consume a daily intake of 600-800 mg of DHA from fish, seafood or supplements. A recent study suggests that consuming DHA during pregnancy may lower the risk of early preterm birth by up to 40%.

Infants: DHA is especially important for infants because it promotes growth and development of the eyes, nerves and brain during the first 6 months of life. DHA is found primarily in breast milk and infant formulas, as well as in some animal foods, such as eggs, liver, organ meat, and fish.

If you don’t eat a lot of fish or don’t like fish, dietary sources of DHA include flaxseed oil and some vegetable oils, nuts and seeds. ALA, a precursor of DHA and EPA, is also found in many food products. However, ALA conversion to DHA and EPA is very low, so it’s generally best to get DHA directly from fish, seafood or supplements for optimal health.

DHA supplements are available over-the-counter at most drug stores, natural-food stores and specialized supplement retailers. Make sure you pick a product that’s verified by a third-party organization or lab. Check the packaging for information that shows how much EPA and DHA are in each serving and whether the supplement has been tested for toxins, heavy metals or oxidation.