Fatty Acid
Other Omega-3 Fatty Acids
Also known as: DHA, docosahexaenoic acid, ALA, alpha-linolenic acid
Omega-3 polyunsaturated fatty acids including DHA and ALA, which serve as structural components of cell membranes and signaling precursors. Found in fish oils (DHA) and plant sources (ALA).
Primary uses
- brain and eye health
- cardiovascular support
- anti-inflammatory
- fetal and infant development
How it works
- DHA integrates into neuronal and retinal cell membranes
- serves as precursor to neuroprotectin D1 and other specialized mediators
- reduces neuroinflammation
- supports synaptic plasticity
Dosage
- Typical range
- DHA: 200-1,000 mg daily; ALA: 1-2 grams daily from plant sources
- Timing
- with meals for optimal absorption
- With food
- recommended for fat-soluble absorption
- Duration
- long-term supplementation appropriate and safe; DHA accumulates in neural tissue over time
- Special populations
- pregnant and lactating women benefit from 200-300 mg DHA daily; infants require adequate DHA for neurodevelopment
Forms
- fish oil (DHA-rich)· 70/100
- algae oil (DHA)· 70/100
- flaxseed oil (ALA-rich)· 70/100
- chia seed oil (ALA)· 70/100
Safety
Common side effects
- fishy aftertaste (fish-based)
- mild GI upset
- loose stools
Contraindications
- allergy to source material
- bleeding disorders (high-dose fish oil)
- scheduled surgery
Evidence notes
Good evidence for DHA in brain development and cognitive health; strong evidence for cardiovascular benefits of combined EPA/DHA. ALA has weaker direct evidence (requires conversion to EPA/DHA).
Grade B: Some human trials support key claims; further confirmation needed.
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