What it does in the body
- Brain structure (40% of brain PUFA; critical for gray matter)
- Retinal photoreceptor function (60% of retinal PUFA)
- Neuroprotectin and maresin generation (neuroprotective inflammation resolution)
- Fetal and infant neurodevelopment
- Cell membrane fluidity in neural tissue
How much you need (Daily Value)
| Group | Recommended | Source |
|---|---|---|
| Adult male | 250-500mg/day combined EPA+DHA | WHO/EFSA |
| Adult female | 250-500mg/day combined EPA+DHA | WHO/EFSA |
| Pregnancy | At least 200mg DHA/day (some guidelines recommend 300-600mg) | WHO/Perinatal Lipid Intake Working Group |
| Children | 100-250mg/day DHA for ages 2-18; higher in first 2 years of life | EFSA/FAO |
| Older adults | 500-1000mg/day combined EPA+DHA; DHA specifically for cognitive protection | AHA/ISSFAL |
Richest food sources
| Food | Amount | Where |
|---|---|---|
| Salmon (wild, cooked) | 1.4g per 100g | global |
| Mackerel (Atlantic, cooked) | 1.4g per 100g | global |
| Sardines (canned) | 0.5g per 100g | mediterranean |
| Herring (cooked) | 1.0g per 100g | europe |
| Algal oil supplement | Varies (200-500mg per serving) | global |
| Oysters | 0.3g per 100g | global |
| Tuna (bluefin, cooked) | 1.2g per 100g | global |
| Caviar/fish roe | 3.8g per 100g | global |
If you don't get enough
Mild: Reduced cognitive performance, mild visual issues, impaired attention
Moderate: Cognitive decline, depression, dry eye syndrome, impaired infant neurodevelopment
Severe: Significant cognitive impairment, visual dysfunction, severe developmental delays in infants (with combined EFA deficiency)
Time to onset: Brain DHA has slow turnover (half-life ~2.5 years in brain); effects of deficiency emerge over months to years in adults. Faster in developing infants (weeks to months)
Too much
Upper limit: No established UL; combined EPA+DHA up to 5g/day considered safe by EFSA. FDA GRAS at up to 3g/day from supplements
GI upset, fishy burps, potential increased bleeding risk. DHA alone (without EPA) did not reduce CVD events in STRENGTH trial and may mildly increase LDL cholesterol at high doses
How well you absorb it
60-80% in triglyceride form; higher in phospholipid form (krill oil, egg phospholipids)
Helped by: Fat-containing meal (3-4x improvement for EE forms), Phospholipid form (improved brain uptake via Mfsd2a transporter), Emulsification
Hindered by: Empty stomach (especially ethyl ester forms), Fat malabsorption syndromes
Cooking & storage
DHA is vulnerable to heat oxidation. Baking at moderate temperatures preserves DHA well. Steaming is optimal for retention. Deep-frying significantly degrades DHA. Raw fish (sushi/sashimi) provides maximally intact DHA.
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