The term Omega-3 fatty acids are describing 3 fats: ALA, EPA & DHA. Omega-3s are considered essential fatty acids, meaning that they cannot be synthesized by the human body – except for a limited ability by mammals. Omega-3 fatty acids are all polyunsaturated fatty acids – today we are going to talk about our body’s most elusive omega, DHA.
Docosahexaenoic acid (DHA) is found primarily in live marine algae and krill. It is the most difficult form of omega-3 to naturally find in your diet. DHA is the ultimate form of fatty acids in humans, but most people get far too little of it in the ‘typical American diet.’
DHA fatty acid is a key constituent of your nervous system. In fact, your brain is literally made up of fatty acids; DHA accounts for about 40% of the fatty acids in your brain. The retinas of your eyes are 60% DHA fatty acid, and the plasma membranes that encase your neurons are 50% DHA
The body is NOT able to effectively convert the most common omega, ALA (See Part 1) into EPA (See Part 2). Conversion from EPA to DHA is much more effective. In fact, EPA is a precursor towards synthesizing DHA omega’s in mammals. Ironically, one of the best way to increase DHA is to increase your EPA intake – then let your body balance them naturally. Ensure that you are able to get 600mg of EPA daily.
As we learned in Part 2 of this series is that EPA is produced primarily in marine algae, and can be found up the food chain of animals that eat it, such as Krill and fish oil. Doctors generally recommend eating between 3-5 servings of fish each week. Fatty fish like mackerel, herring and sardines are best with the highest amounts of EPA. If you are not eating this amount or type of fish, then it is highly suggested you supplement it from another living source.
Health Benefits
Webmd.com specially highlights the effectiveness of DHA in “Reducing the risk of death in people with coronary artery disease…” It goes on to explain that DHA has been shown to be effective in preventing an eye disease called age-related macular degeneration (AMD). DHA intake has been associated with a decreased risk of mental decline associated with aging. No other fatty acid demonstrates this relationship. A recent study of healthy older adults with mild memory complaints found that supplementation with 900mg of DHA daily improved their memory.
DHA is recommended by the FDA, in conjunction with EPA, to possibly reduce heart disease. Studies show increasing benefits of maintaining normal triglyceride levels, heart rate and blood pressure. DHA fatty acid is one of the essential fatty acids that help your liver and kidneys make L-carnitine, which your body needs in order to produce energy from food. Nearly all the cells of your body contain L-carnitine, but the skeletal and cardiac muscles contain the highest concentrations. For the reason, DHA can improve your heart health and overall muscular function
Unfortunately, most people do not get enough DHA in their diet through natural food sources. Vegans and vegetarians are also at risk for severely low DHA levels. Fish contains large amounts of DHA, but you’d need to eat it several times a week. A daily phytoplankton supplement can supply adequate amounts of DHA fatty acid if you don’t feel you are getting enough.
Jordan is a frequent content contributor to healthy living websites and publications, and is available for speaking engagements. Email [email protected] to learn more.
