DHA: A No-Brainer for Brain Health
During Brain Awareness Week, attention turns to the importance of supporting brain health throughout life. One nutrient that plays a particularly important role in brain structure and function is docosahexaenoic acid (DHA), a long-chain omega-3 fatty acid.
Despite its importance, many people around the world do not consume sufficient omega-3 fatty acids. According to GOED* up to 90% of the global population has suboptimal omega-3 intake, highlighting a widespread nutritional gap with potential implications for long-term health.
From early brain development in pregnancy to maintaining cognitive function later in life, DHA is involved in supporting the brain at every stage.
Why DHA Matters for Brain Health
Three omega-3 fatty acids are commonly discussed in nutrition: DHA, EPA and ALA.
While all contribute to overall health, DHA plays a particularly important role in the brain. In fact, DHA accounts for around 40% of the polyunsaturated fatty acids in the brain*, making it one of the most abundant structural fats in neural tissue. This compares to <1% for EPA and ALA*.
DHA is especially concentrated in areas of the brain associated with learning, memory and visual processing*.
Although the body can convert the plant-derived omega-3 alpha-linolenic acid (ALA) into DHA, this conversion is extremely limited in humans. As a result, direct dietary sources of DHA are often required to achieve meaningful levels.
DHA also contributes to the normal function of the heart and the maintenance of normal vision, two benefits that are recognised in authorised health claims in many regions.
DHA During Pregnancy and Early Life
The importance of DHA begins before birth.
During pregnancy, the developing foetus accumulates large amounts of DHA, particularly during the third trimester, when brain growth accelerates rapidly. Because the foetus relies on maternal DHA supply, adequate intake by the mother is essential.
Research has shown that maternal DHA intake contributes to normal brain and eye development of the foetus and breast-fed infant*.
For this reason, many health authorities recommend that pregnant and breastfeeding women ensure sufficient omega-3 intake, including DHA.
DHA also plays a key role after birth. Infants continue to accumulate DHA in the brain during the first months of life, which is why DHA is mandated in infant nutrition products in many regions.
DHA and Brain Development in Childhood
Brain development continues rapidly throughout childhood, making adequate nutrition particularly important during this stage of life. In the first three years alone, 90% of the brain’s development occurs*.
A number of studies have investigated the role of DHA intake in children and have linked higher DHA status with several aspects of cognitive performance.
Research has associated DHA intake with:
Improvements in reading ability and working memory*
Better literacy development*
Improvements in behaviour and attention, particularly in children with ADHD*
Better sleep quality and duration*
While outcomes can vary between studies, the growing body of research highlights the potential role of DHA as part of a balanced diet during childhood development.
DHA and Cognitive Health in Adulthood
Maintaining brain health remains important throughout adulthood and into older age.
One measure used by researchers to assess long-term omega-3 intake is the Omega-3 Index, which reflects the amount of EPA and DHA present in red blood cell membranes. Because red blood cells turn over slowly, the Omega-3 Index provides an indication of omega-3 status over the previous three to four months*.
Several studies have explored the relationship between omega-3 status and cognitive health. For example, higher omega-3 levels have been associated with a lower risk of cognitive decline and dementia.
In one large study involving more than 1,400 older adults, participants with the highest Omega-3 Index levels were found to have a reduced risk of developing dementia compared with those with the lowest levels*.
While research in this area is ongoing, maintaining adequate DHA intake may be one factor that supports healthy brain ageing.
Ensuring Adequate DHA Intake
Despite its importance, many people struggle to achieve recommended omega-3 intakes through diet alone.
DHA is naturally found in oily fish such as salmon, mackerel and sardines, but intake of these foods remains low in many populations. Eggs are another natural source, containing approximately 60mg DHA per 100g, but won’t meet requirements alone. As a result, DHA can also be obtained through supplements and fortified foods.
Advances in biotechnology have also enabled DHA to be produced directly from microalgae, the original source of omega-3s in the marine food chain. This provides a reliable source of DHA suitable for a wide range of nutritional applications.
omega-3 DHA: Supporting Brain Health Throughout Life
From foetal development to cognitive ageing, DHA plays an important role in supporting brain structure and function across the lifespan.
However, with many people falling short of recommended omega-3 intake levels, ensuring adequate DHA consumption remains an important nutritional consideration.
As awareness of brain health continues to grow, DHA stands out as one of the key nutrients supporting the brain throughout life.
*References available upon request.