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Fatty Acid

Docosahexaenoic Acid (DHA)

Also known as: DHA, 22:6n-3, cervonic acid

A
Evidence

DHA is a long-chain omega-3 polyunsaturated fatty acid critical for brain structure and function, particularly in the cerebral cortex and retina. It is one of the most abundant fatty acids in the brain and supports cognitive health, mood, and visual function.

Primary uses

  • Cognitive function and brain health
  • Mood support
  • Visual health and eye function
  • Cardiovascular health
  • Fetal and infant neurological development

How it works

  • Incorporates into neuronal membranes, supporting synaptic plasticity
  • Reduces neuroinflammation and oxidative stress
  • Modulates neurotransmitter function
  • Supports cerebral blood flow
  • Promotes neuroprotection through anti-apoptotic pathways

Dosage

Typical range
250–2,000 mg daily
Timing
With meals (fat-soluble; better absorption with food)
With food
Recommended with a meal containing dietary fat
Duration
Benefits typically accumulate over 4–12 weeks of consistent use; chronic supplementation is common and safe
Special populations
Pregnant/nursing women: 200–300 mg/day beneficial for fetal brain development; elderly: higher doses (1,000+ mg) may benefit cognitive aging; vegetarians should use algae-derived forms

Forms

  • Triglyceride· 70/100
  • Ethyl ester· 70/100
  • Phospholipid (krill oil)· 70/100
  • Algae-derived· 70/100

Safety

Common side effects

  • Fishy aftertaste (fish-oil sources)
  • Mild gastrointestinal upset (nausea, bloating)
  • Burping
  • Rare allergic reactions (seafood-allergic individuals)

Contraindications

  • Bleeding disorders or concurrent anticoagulant therapy (high doses may increase bleeding risk)
  • Seafood/fish allergy (for fish-oil sourced DHA; algae-derived is safe alternative)

Evidence notes

Extensive RCT evidence supports DHA's role in brain health, cognitive function, and mood. Multiple large studies (VITAL, OmegAD trials) demonstrate cognitive benefits in aging populations. Strong evidence for visual and cardiovascular health.

Grade A: Multiple well-designed human trials support the main claims.

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider.