You may have heard of docosahexaenoic acid (DHA) an essential omega-3 fatty acidthat is essential for many important functions in the body. This long-chain fatty acid plays a crucial role in the structure and function of cell membranes, especially in the brain and eyes. Your body can't produce DHA itself, so you need to get it from your diet. In this article, we'll show you everything you need to know about this fatty acid, the health benefits associated with it and who can benefit from it.
What is DHA
DHA, known as docosahexaenoic acid, is an essential omega-3 fatty acidthat consists of 22 carbon atoms and six double bonds. This chemical structure makes DHA a critical component of cell membranes, especially in brain and retinal cells. By integrating into these membranes, DHA helps maintain cell structure and function, which is essential for your brain and eye health.
One of the special properties of docosahexaenoic acid is the position of the first double bond, which distinguishes omega-3 fatty acids from omega-6 fatty acids. This double bond is crucial for the functionality of omega-3 fatty acids, as it influences the structure and flexibility of the fatty acid molecules. Compared to saturated fatty acids, omega-3 fatty acids are more flexible due to their double bond and can be better incorporated into cell membranes. This flexibility contributes to the fluidity of membranes and supports the transmission of signals between cells. This also explains some of the health benefits of omega-3 fatty acids, which we will explain in more detail below.
Natural occurrence of docosahexaenoic acid
You can find DHA in various foods, especially in fatty fish such as salmon, mackerel, sardines and herring. These fish feed on algae, which are rich in omega-3 fatty acids and store DHA in their fatty tissue. They are therefore a great natural source of DHA. Some types of algae contain high amounts of DHA themselves, making them a suitable option for vegetarians and vegans looking to meet their DHA requirements.
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Difference between DHA and EPA
You may be wondering what the difference is between DHA and eicosapentaenoic acid (EPA) . Although both are omega-3 fatty acids and offer similar health benefits, there are differences. DHA is particularly important for brain and eye health, while EPA is known for its anti-inflammatory properties and is often used to support cardiovascular health. If you want to know more about the health benefits of omega-3 fatty acids you can read our magazine article.
Forms of DHA uptake
There are various ways to absorb docosahexaenoic acid. One common method is to take food supplements in the form of fish oil capsules or algae oil supplements. These offer a convenient way to get a sufficient amount of DHA, especially if you limit your fish consumption or do not want to consume fish products. Another benefit is that you prevent exposure to heavy metals. Fish often contains high concentrations of substances that are harmful to health, such as mercury. A prominent example of mercury poisoning is the American doctor Dr. Hyman.
Another option is to integrate foods rich in docosahexaenoic acid into your diet. In addition to fatty fish and seaweed products, some other foods such as walnuts and flaxseed also contain lower amounts of omega-3 fatty acids, including DHA. By eating these foods regularly, you can naturally increase the levels of DHA in your body.
Which foods contain DHA
The exact amounts of DHA vary constantly, but here are some foods that are rich in DHA:
- Salmon
- Makrele
- Sardinen
- Herring
- Algae (z.B. spirulina, chlorella)
- Walnüsse
- Leinsamen
Effects and benefits of docosahexaenoic acid
DHA has many health benefits. It supports the development and function of the brain, especially during pregnancy and in the early years of life. Studies show that an adequate intake of docosahexaenoic acid can improve cognitive function, strengthen memory and reduce the risk of neurodegenerative diseases such as Alzheimer's and dementia.
DHA also plays an important role in maintaining vision and retinal health. It is an essential component of photoreceptors in the eyes and contributes to the prevention of age-related macular degeneration and dryness of the eyes.
In addition, DHA has anti-inflammatory properties and can reduce the risk of cardiovascular disease by regulating cholesterol levels, protecting blood vessels and inhibiting blood clotting.
The prenatal intake of DHA
If you're pregnant or planning to become pregnant, it's important to pay attention to your diet to support your baby's optimal development. A crucial component of this is the intake of docosahexaenoic acid (DHA), an omega-3 fatty acid that is essential for the development of your baby's brain and eyes.
Why is DHA important during pregnancy
DHA plays a crucial role in the development of your baby's central nervous system and retina. During the prenatal period, the supply of DHA is passed on to the developing baby via the placenta. An adequate supply of DHA during pregnancy can therefore help to support your child's cognitive development and vision.
How much DHA should you take during pregnancy
The recommended intake of DHA during pregnancy varies depending on the individual needs and health of the mother. The American Pregnancy Association recommends a daily intake of at least 200-300 mg of DHA during pregnancy.
Current study situation on DHA
Research on the health benefits of docosahexaenoic acid is extensive. A meta-analysis of studies found that supplementation can improve cognitive function in older adults. Another study showed that adequate DHA intake during pregnancy can reduce the risk of preterm birth.
Further research has shown that docosahexaenoic acid can have a positive effect on mood and emotional well-being, by supporting the production of neurotransmitters such as serotonin and dopamine.
DHA and the LDL level
Some studies have found that taking DHA alone or together with EPA can lead to an increase in LDL cholesterol levels, especially in people with certain lipid metabolism disorders. This may be confusing, because after all, low LDL levels are important for the health of our blood vessels, right? Well, the answer to this question is not so simple. However, there are reasons why omega-3 fatty acids can lead to an increase in LDL cholesterol levels in some studies. On the one hand, the dosage seems to play a role. In some studies, very high amounts of up to 6 g per day were administered, which may have contributed to this effect. Furthermore, omega-3 fatty acids do not appear to increase the amount of LDL cholesterol produced but rather act on the LDL receptor which means that less LDL can be absorbed from the blood into the cells. This can cause the LDL level in the blood to rise, even though the actual production of LDL does not increase. It is also important to note that these results were mainly observed in people who already had very high triglyceride and LDL cholesterol levels. This suggests that the effect of omega-3 fatty acids on LDL levels is highly dependent on individual baseline levels and does not necessarily apply to everyone. 
Fazit
Docosahexaenoic acid (DHA) is an important omega-3 fatty acid with numerous health benefits. By consuming DHA-rich foods or using supplements, you can help improve your health and enhance your well-being. Whether you choose fish, algae or other sources, an adequate intake of DHA is crucial for your body to function optimally.
