DHA: What’s the hype all about?

When NASA scientists began to look for the best space food, they turned they attention to marine algae for its high source of the fatty acid DHA (docosahexaenoic acid).  We have since learned that DHA is not only important to astronauts, but everyday people here on Earth. 

DHA is a brain food. The brain contains the highest content of DHA in the body indicating that its value for proper brain function. The areas of the brain closely related to memory show the greatest concentration of DHA. People who are DHA deficient show cognitive deficiencies and have an increased risk for Alzheimer’s. Children with high levels of DHA perform better on tests. As we age, DHA levels drop. This is why supplementation is crucial. In studies with older animals who were given supplementation of DHA, the levels were normalized and the risks associated with deficiencies were reduced. 

A low Omega-3 index shows an indication of a higher risk for coronary artery disease. A healthy diet is often not sufficient enough. Consuming an average of 3g/day of fatty fish offer a 19 to 23% reduction of risk of mild cognitive impairment which is related to a condition with later progression to Alzheimer’s disease.  People who eat larger amounts of fatty fish can experience a protection of up to 75%. Low fish intake and low DHA levels correlate strongly to increased risk of cognitive impairment and especially Alzeimer’s. Deficienty of DHA shows inflammatory and oxidative damage to neurons which are the cells that make up brain tissue. 

Do consuming more fats put you at risk for clogged arteries and heart disease and high cholesterol? No. Unlike other fats that collect in fat cells and are utilized for energy when needed, if ever needed, DHA is collected in cell membranes. Cell membranes are responsible for helping protect and keep the cell healthy. It is a border of sorts and needs to be strong for durability and protection. Cell membranes constantly undergo degradation and renewal, a remodeling of sorts. This is why your body needs a constant supply of DHA to avoid depletion and injury to neurons. 

Supplementation of 2g/day provides sufficient DHA to maintain healthy function. If supplementation ceases, levels drop. To achieve optimal levels needed for proper function and health, additional supplementation in addition to a healthy diet of fish and other high DHA foods is still needed.

DHA is vital for proper development of a fetus during pregnancy. It helps determine brain structure and protects the developing brain. During a rapid time of development and growth like in a fetus during the first and second trimester are especially important. This ensures that during the early childhood stages where learning is greatest and brain tissues are forming and connecting that they will form and grow in   that will reduce issues with learning later in life. Kids with higher levels of DHA correlate well with improved performance on tests of memory and learning shows a study of school children in Canada with kids from birth to 11. 

As important as exercise is to the brain, it enhances brain plasticity and neuron flexibility that is crucial for learning, DHA supplementation also helps. DHA boosts the effects of regular exercise. It is a benefit to multiple conditions other than just memory. Depression for example, DHA supplementation of 1.55g/day reduced the scores on depression scales in depression patients and also helped improve their verbal fluency. People who have a condition that causes decreased appetite and weight control like Alzheimer’s also improve. Alzheimer’s patients often experience loss of appetite due to loss of smell and taste. Supplementation of DHA at 1.7g/day improved weight gain with patient of mild to moderate Alzheimer’s and improved appetite.

People who are the greatest risk for DHA deficiency are people who consume a Vegan diet because their diets provide little or no DHA at all. Marine algae is a nutrient rich food that can solve this problem for people in this category. Fish are an Omega 3 rich food because they feed on algae so we can go straight to the source and get DHA from the same source the fish do without any loss of benefit.  Vegetarians and Vegans can experience the same drop in cardiovascular risk factors as do non-vegetarians consuming fish oil. Those include lowering triglycerides and the total cholesterol/HDL cholesterol ratio. 

No adverse side effects or adverse outcomes have been shown in any studies, even studies where patients consume even large doses of DHA. It is a huge benefit to your health, supplementation is easy, and risks of deficiency are great. Seems like a whether to add it in to your daily regimen is a no brainer. Just make sure when purchasing an Omega 3 that you buy a quality source. Cold water fish are best. Whole food, organic sources are best. If it stinks or tastes bad, it is rancid and should not be consumed. For a quality test, put a capsule in the freezer and see if it freezes. Oil and water do not max and there should be no water in the capsule to freeze. I enjoy Standard Process Tuna Omega 3 Fish oil. It is tasteless and smell less and does not cause indigestion. It is easy to mix in food for babies and toddlers and people who have a hard time swallowing and is very easy to disguise.