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Few people know that the human brain is comprised of over 60% fat or that its most abundant fat (25%) is called docosahexaenoic acid (DHA). DHA is an omega-3 long chain polyunsaturated fatty acid (not to be confused with the hormone DHEA). It is the primary structural fat in both the gray matter of the brain and the retina of the eye. DHA is essential for brain and eye development and function.
There are very few sources of DHA in the diet. It can be made from the omega-3 oil alpha-linolenic acid (ALA) found in large quantities in flax oil, in moderate amounts in canola oil and walnuts or in small amounts in green leafy vegetables. Only about 3-5% of the alpha-linolenic acid consumed becomes either DHA or EPA in healthy individuals.
Some medical authorities incorrectly state that neither DHA or EPA can be converted to the other in the body. In fact, DHA is made from EPA and there is even a 10% retroconversion back into EPA. [Conquer JA, Holub BJ. Supplementation with an algae source of docosahexaenoic acid increases (n-3) fatty acid status and alters selected risk factors for heart disease in vegetarian subjects. J Nutr. 1996 Dec;126(12): pp.3032-9]
The process of converting ALA to either DHA or EPA is hindered in various disease states and requires that some people receive DHA from their diet or supplementally. Healthy individuals who consume little DHA or EPA in their diet are creating what they need from ALA if their intake of ALA is adequate.
The average American's diet, however, is now low in DHA resulting from a declining consumption of dietary sources of DHA such as fatty fish and animal organ meats. Vegetarians have lower blood levels of DHA and EPA due to its virtual absence in foods of plant origin. There are a number of sea vegetables that have some EPA and DHA, but since the amount of fat in seaweed is usually so low, they are not reliable sources. Plant-based DHA supplements are available, and vegans should consider them if additional DHA is needed. There is now an algae-derived oil (click here for details) that has both DHA and EPA, suitable for vegans and vegetarians. Fish obtain both their DHA and EPA ultimately from the consumption of algae, which is also now more widely available to the public as the only "plant"-based source of DHA and EPA.
Fish oils contain both DHA and EPA in varying ratios, usually with about twice as much EPA as DHA. Some conditions should be treated predominantly with DHA and others mostly with EPA. Since DHA and EPA seem to compete with each other, taking a blend of the two has proven not to produce the expected benefits in some conditions. In other words, DHA should be taken separately from EPA in some conditions and a high EPA /DHA ratio product should be used in other conditions.
A study on elderly Japanese patients demonstrated that blood levels of the omega-3 fatty acids EPA and DHA increase after prolonged consumption of ALA from a plant-based oil. The change is slow and requires about 10 months of supplementation. However, the result of the study suggests that supplementation with ALA from flax oil may to some degree have the same beneficial role as supplementation with fish oil. This news may be particularly interesting to people following a vegetarian diet or for those who do not eat fish products. [Journal of Nutrition Science Viturminol, December 1999]
Supplemental sources with high DHA/EPA ratios are now available that have been derived from algae. Sources with a high EPA/DHA ratio are derived from fish oils. Eggs are now available which contain EPA and DHA when the chickens have been fed special diets containing these fatty acids or flax seed. DHA doses are in the range of 500 to 2,500mg per day, depending on the condition being treated.
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DHA (docosahexaenoic acid) can help with the following: | | | | | Laboratory Test Needed |  Elevated Insulin Levels | DHA at 1.8gm per day improved insulin sensitivity while having no effect on insulin secretion, in a pilot study of 12 overweight adults 45-70 years old. [Experimental Biology, April 20-24, 2002, New Orleans, Louisiana, USA; abstract] |
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Mental |
 Tendency Toward Postpartum Depression| | US scientists found low levels of omega-3 fatty acids, especially DHA, in mother's milk and in the red blood cells of women with postpartum depression. The difference was significant compared to those without depression. The reason for this finding was related to low intake of fatty fish such as salmon and herring containing large amounts of DHA. [Hibbeln JR., Seafood consumption, the DHA content of mother's milk and prevalence rates of postpartum depression: J Affective Disorders 2001]
Breast milk remains the primary source of DHA for the baby and a mother's brain the primary source of DHA for the milk. Researchers found significant variations in breast-milk DHA levels around the world. The lowest concentrations were found in vegan and American mothers, and the highest in mothers who ate fish regularly. [NOAA technical memorandum, NMFS-SEFSC-367, NIH meeting on omega-3 fatty acid research, May 12, 1994] |
 Stress| | A study performed on Japanese students during the high stress period of final exams showed that students supplemented with DHA were significantly less aggressive than students who were not supplemented with DHA. Aggression is one of many manifestations of stress along with others such as irritability, defensiveness, being critical, irrationality, overreaction and reacting emotionally.
Another small study found that the effects of DHA may be applied to people under long-lasting psychological stress to prevent stress-related diseases. [Journal of Nutritional Science and Vitaminology 45(5): pp.655-65. Oct 1999] |
Attention Deficit Hyperactivity Disorder (ADHD)| | ADHD is much more common in boys with low levels of DHA. Studies show that low DHA intake in infancy can lead or contribute to Attention Deficit Disorder (ADD) and Attention Deficit Hyperactivity Disorder (ADHD). A preliminary double-blind placebo-controlled trial found some evidence that a supplement containing fish oil and evening primrose oil might improve ADHD symptoms [Presented at 2nd Forum of European Neuroscience Societies; July 24-28, 2000; Brighton, United Kingdom].
In a double-blind placebo-controlled trial of children already using stimulant therapy, the addition of the essential fatty acid docosahexaenoic acid (DHA) for 4 months failed to further improve symptoms. [J Pediatr. 2001;139: pp.189-196.] It remains to be confirmed whether DHA will provide any benefit in those not using stimulant therapy.
For children with ADHD, the recommendation is supplementation with 400mg of DHA per day. |
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Uro-Genital |
Motherhood Issues| | Despite a growing body of evidence that docosahexaenoic acid, or DHA, is the essential structural ingredient of breast milk lacking in infant formulas, the Food and Drug Administration continues to ban its use in infant formulas in the U.S. as of 2001. A recent series of studies conducted worldwide indicate that breastfed babies have an IQ of 6-10 points higher than formula·fed babies.
Scientists and nutritional experts attribute this to DHA, an essential structural component of the brain and retina, found naturally in mother's milk. DHA has received glowing recommendations from the World Health Organization, the Food and Agricultural Organization of the United Nations and the National Institutes of Health.
Approximately 60% of the human brain is composed of fatty material; 25% of that material is DHA. Since humans cannot produce it, they must consume it. Studies show that the DHA level of women in America today is comparable to that of women in Third World countries. This is attributed to the trend against eating DHA rich foods such as fish. Fish oil is the best source of DHA and EPA.
During the last trimester of a pregnancy the mother transfers to her fetus much of the DHA needed for the development of its brain and nervous system. The DHA content in the mother's diet reflects the amount of DHA passed on to the baby. If the baby is not breastfed at all, it receives no subsequent DHA, thus hindering and impairing mental and visual acuity. DHA levels of premature infants are especially low since they miss much of that last trimester. Premature infants are also more likely to be bottlefed. If using infant formulas, make sure they contain DHA or use DHA supplementally.
In a dietary study of 119 pregnant or lactating women in the United States, the average intake of DHA was 54mg/day, only 18% of that recommended by experts. Less than 2% of these women met the FDA's recommended DHA adequate intake of 300mg per day. [Obstet Gynecol, 2000;95(4 Suppl 1): pp.S77-S78] |
Pregnancy-Related Issues| | According to an article in the American Journal of Clinical Nutrition, healthy full-term infants who are breast-fed for at least four months show greater visual perception skills at early childhood than their bottle-fed counterparts. Testing revealed differences in the maturity of the brain's visual cortex, an important stage in a child's neurological development. [Am J Clin Nutr 2001;73(2): pp.316-22]
Of the 15 factors analyzed that could potentially influence that rate of visual development in infants, breastfeeding for 4 months or more independently had the greatest positive impact. The only other factor in this study that independently affected the children's stereoacuity at 3.5 years was the mother's consumption of oily fish during pregnancy.
This supports the idea that children may develop improved visual acuity and achieve a higher verbal IQ when breast-fed because they receive a fatty acid, docosahexaenoic acid (DHA) found in breast milk [Arch Dis Child Fetal Neonatal Ed 2001;84: pp.23-7]. The amount of DHA found in breast milk increases with the consumption of oily fish or when otherwise supplemented and decreases when less DHA is consumed. Indeed, testing has revealed that a child's visual acuity directly correlated with the mother's level of DHA in her red blood cells.
During the last trimester of a pregnancy the mother transfers to her fetus much of the DHA needed for the development of its brain and nervous system. As a consequence, she may lose as much as 3% of her brain mass during this time and therefore supplemental DHA may help prevent postpartum depression and ensure an adequate supply for the nursing baby.
The DHA content in the mother's diet reflects the amount of DHA passed on to the baby. If the baby is not breastfed at all, it receives much less DHA, thus hindering and impairing mental and visual acuity. DHA levels of premature infants are especially low since they miss much of that last trimester. Premature babies are also more likely to be bottle-fed.
Vegan diets are devoid of EPA and DHA, while vegetarian diets provide small amounts in dairy products. Vegetarian and vegan women should therefore ensure their diets include sources of alpha-linolenic acid (ALA), the precursor of EPA and DHA, during pregnancy and breastfeeding. Supplemental DHA may be appropriate in some cases. It is suggested that vegans use plant oils with a low ratio of linoleic acid (Omega-6) to ALA (Omega-3), such as flax or canola, as a higher ratio may inhibit the conversion of ALA to DHA.. |
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DHA (docosahexaenoic acid) can help prevent the following: | | | | | Aging | Alzheimer's Disease| | Over 1200 patients participated in an epidemiological study which showed that people with high DHA levels were 45% less likely to develop dementia than people with low DHA levels. This suggests that proper DHA intake may reduce the risk of developing Alzheimer's. |
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KEY | | May do some good | | | Likely to help | | | Highly recommended |
GLOSSARY
Alzheimer's Disease (Alzheimer's)
A progressive disease of the middle-aged and elderly, characterized by loss of function and death of nerve cells in several areas of the brain, leading to loss of mental functions such as memory and learning. Alzheimer's disease is the most common cause of dementia.
Dementia (Senile Dementia)
An acquired progressive impairment of intellectual function. Marked compromise exists in at least three of the following mental activity spheres: memory, language, personality, visuospatial skills, and cognition (i.e. abstraction and calculation).
DHA
Docosahexanoic Acid. A metabolite of the omega-3 fatty acid alpha-linolenic acid.
DHEA (DHEA-S)
Dehydroepiandrosterone (DHEA) is a steroid produced by the adrenal glands and is the most abundant one found in humans. DHEA may be transformed into testosterone, estrogen or other steroids. It is found in the body as DHEA or in the sulfated form known as DHEA-S. One form is converted into the other as needed.
EPA
Environmental Protection Agency. Also: Eicosapentanoic Acid. A metabolite of the omega-3 fatty acid alpha-linolenic acid.
Essential Fatty Acid (EFA, EFAs, Essential Fatty Acids)
A substance that the human body cannot manufacture and therefore must be supplied in the diet.
Fatty Acids (Fatty Acid)
Chemical chains of carbon, hydrogen, and oxygen atoms that are part of a fat (lipid) and are the major component of triglycerides. Depending on the number and arrangement of these atoms, fatty acids are classified as either saturated, polyunsaturated, or monounsaturated. They are nutritional substances found in nature which include cholesterol, prostaglandins, and stearic, palmitic, linoleic, linolenic, eicosapentanoic (EPA), and decohexanoic acids. Important nutritional lipids include lecithin, choline, gamma-linoleic acid, and inositol.
Flax (Flax Oil, Flax Seed)
Flax Seed or Flax Oil. Flax oil is nutty-flavored oil that is pressed out of flax seeds and is one of the richest sources of Essential Fatty Acids (EFAs), a vital element for good health. The oil making process removes many of the seed's phytoestrogens which offer several health-related benefits including reducing the risk of cancer and alleviating menopausal symptoms. Many choose to use the whole seed because of its fiber and lignan content. Flaxseed oil is light- and temperature-sensitive and must be stored in the refrigerator.
Gram (gm, gms, Gramme, Grammes, Grams)
A metric unit of weight, there being approximately 28 grams in one ounce.
Hormones (Hormone)
Chemical substances secreted by a variety of body organs that are carried by the bloodstream and usually influence cells some distance from the source of production. Hormones signal certain enzymes to perform their functions and, in this way, regulate such body functions as blood sugar levels, insulin levels, the menstrual cycle, and growth. These can be prescription, over-the-counter, synthetic or natural agents. Examples include adrenal hormones such as corticosteroids and aldosterone; glucagon, growth hormone, insulin, testosterone, estrogens, progestins, progesterone, DHEA, melatonin, and thyroid hormones such as thyroxine and calcitonin.
Insulin
A hormone secreted by the pancreas in response to elevated blood glucose levels. Insulin stimulates the liver, muscles, and fat cells to remove glucose from the blood for use or storage.
Lactation (Lactate, Lactates, Lactating)
Production of milk; period after giving birth during which milk is secreted in the breasts.
Milligram (mg, Milligrams)
0.001 or a thousandth of a gram.
Neonatal (Neonate)
A term that refers to newborn infants, particularly during the first four weeks of life.
Nervous System
A system in the body that is comprised of the brain, spinal cord, nerves, ganglia and parts of the receptor organs that receive and interpret stimuli and transmit impulses to effector organs.
NIH
National Institutes of Health.
Polyunsaturated Fatty Acid (Polyunsaturated Fatty Acids, PUFA, PUFAs)
A polyunsaturated fatty acid is one that is missing more than one pair of hydrogen atoms. Polyunsaturated fatty acids are mostly found in plant and sea foods. Safflower, sunflower, corn and soy oils are high in polyunsaturated fatty acids.
Postpartum Depression
The "baby blues" are a very frequent and completely normal consequence of childbirth, usually wearing off soon afterwards as hormonal and psychological systems get back to normal. Postpartum depression is a less common but severe depression that begins in the weeks following delivery. It impairs the ability of the mother to care for the child and fall in love with it. This makes her feel even more depressed and inadequate thinking that she can not be a good mother. At the extreme, postpartum depression may lead to dangerous delusions (for example, thinking the baby is in some way deformed or cursed) or hallucinations (that may command violent acts). This can occasionally result in a tragic episode of suicide and/or infanticide.
Precursor (Precursors)
A biochemical substance, such as an intermediate compound in a chain of enzymatic reactions, from which a more stable or definitive product is formed.
Red Blood Cell (Erythrocyte, Erythrocytes, RBC, Red Blood Cells)
Any of the hemoglobin-containing cells that carry oxygen to the tissues and are responsible for the red color of blood.
Retina (Retinal)
A 10-layered, frail nervous tissue membrane of the eye, parallel with the optic nerve. It receives images of outer objects and carries sight signals through the optic nerve to the brain.
Vegan (Veganism, Vegans)
A person who consumes no animal products of any kind. In other words, vegans do not consume meat, fish, fowl, dairy products, eggs, honey, or products containing gelatin or any other animal-derived ingredients such as whey powder or food colorings.
Vegetarian (Lacto-Ovo-Vegetarian, Vegetarianism, Vegetarians)
A person who consumes no meat, fish or fowl (chicken, turkey, etc.), but who may consume animal products such as dairy products (milk, cheese, butter, etc.), eggs or honey.
Last updated: Nov 14, 2009
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