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. Combined EPA+DHA (omega-3-carboxylic acids) did not reduce CVD events in the 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.
Nutrisize Health totals every nutrient from what you actually eat, against targets set for your age and sex, and flags what's short — across 4,995 foods, on your device.
