Title : DHA (docosahexaenoic acid): A detailed review
link : DHA (docosahexaenoic acid): A detailed review
DHA (docosahexaenoic acid): A detailed review
Like most of the omega-3 fats, which is linked with many health benefits .
is a part of every cell in your body, plays a vital role in the brain and is absolutely crucial during pregnancy and lactation.
Because your body can not produce in adequate amounts, it is essential to get from your diet.
This article explains everything you need to know about DHA.
What is DHA (docosahexaenoic acid)?
The docosahexaenoic acid (DHA) is a long-chain fatty acid omega-3.
Is 22 carbons in length, has 6 double bonds and is found mainly in seafood, such as fish, seafood, fish oils and some types of algae.
is a component of every cell in your body and an essential structural component of skin, eyes and brain ( 1 2 3 4 ).
Indeed, DHA represents more than 90% of omega-3 fatty acids in the brain and up to 25% of the total fat content ( 3 , 5 ).
Technically, it can be synthesized from other fatty acid of plant origin called omega-3 alpha linolenic acid (ALA). However, this process is very inefficient, and only 0.1-0.5% of ALA is converted into DHA in the body ( 6 7 8 9 10 ).
What is more, the conversion is also based on appropriate levels of other vitamins and minerals, as well as amount of omega-6 fatty acids in the diet ( 11 12 13 ).
Because your body can not produce DHA in significant quantities, you need to get from your diet or supplements.
Conclusion: DHA is an omega-3 fatty acid that is vital to the skin, eyes and brain. Your body can not produce in adequate amounts, so you need to get from your diet.
How does it work?
DHA is an unsaturated fatty acid with 6 double bonds. This means it is very flexible.
is found mainly in cell membranes, where the membranes and the gaps between the more fluid cells ( 14 ) ago.
This makes it easier for cells to send and receive electrical signals, which is their way of communicating ( 15 ).
Therefore, adequate levels of DHA seem to make it easier, faster and more efficient for cells to communicate.
Having low levels in the brain or eyes can slow signaling between cells, resulting in impaired vision or impaired brain function.
Conclusion :. DHA makes membranes and differences between cells more fluid, making it easier for cells to communicate
Major sources of dietary DHA
DHA is found mainly in seafood, such as fish, shellfish and algae.
There are several types of fish are excellent sources , which provides up to several grams per serving ( 16 ).
These include:
- Mackerel.
- Salmon.
- Herring.
- sardines.
- Caviar.
Some fish oils such as cod liver oil, can provide as much as 1 gram of DHA in a scoop (10 to 15 ml) ( 17 ).
Just keep in mind that fish oils may also be high in vitamin A, which can be harmful in large quantities.
DHA may also be present in small amounts in meat and dairy from grass-fed animals and eggs omega-3 enriched or pastured .
However, it may be difficult to get enough from your diet alone. So if you do not regularly eat the foods mentioned above, take a supplement might be a good idea.
Conclusion: DHA is found mainly in fatty fish, seafood, fish oils and algae. Grass-fed meat, dairy and omega-3-enriched eggs may contain small amounts.
Effects on the brain
DHA is the most abundant omega-3 in the brain and plays a key role in its development and function.
brain levels of other omega-3 , such as the EPA, fatty acids are typically 250-300 times lower ( 3 4 18 ).
plays an important role in brain development
DHA is extremely important for tissue growth and function of the brain, especially during development and childhood ( 19 , 20 ).
needs to accumulate in the central nervous system to the eyes and brain to develop normally ( 3 4 ).
DHA consumption during the third trimester of pregnancy determines the levels of the baby, with the greatest accumulation occurs in the brain during the first months of life ( 3 ).
DHA is found mainly in the gray matter of the brain, the frontal lobes are particularly dependent on it during development ( 21 22 ).
These parts of the brain that are responsible for processing information, memories and emotions. They are also important for sustained attention, planning and problem solving, as well as social, emotional and behavioral development ( 4 5 23 ).
In animals, decreased DHA in a developing brain it leads to a reduced amount of new nerve cells and impaired nerve function. It also affects learning and view ( 24 ).
In humans, deficiency of DHA in early life has been associated with learning problems ADHD aggressive hostility and several other disorders ( 25 26 ).
Moreover, studies have linked low levels in the mother to a higher risk of a poor visual and neural development in children ( 3 24 27 ).
Studies have shown that babies of mothers who consumed 200 mg per day of the 24th week of pregnancy until delivery had improvements in vision and problem solving ( 3 28 ).
Conclusion: DHA is essential for brain and eye development. A deficiency in early life is linked with disabilities, ADHD and other learning disorders.
may have benefits for the aging brain
DHA is also essential for healthy brain aging ( 29 30 31 , 32 ).
There are many factors that come naturally with the aging brain, such as oxidative stress, impaired energy metabolism and DNA damage ( 33 34 , 35 ).
The brain structure also changes, reducing its content size, weight and fat ( 36 37 ).
Interestingly, many of these changes are also seen when DHA levels decrease.
This includes altered membrane properties, decreased performance on memory tasks, the altered enzyme activity and altered neuronal function ( 38 39 40 , 41 , 42 ).
Taking a supplement can help. DHA supplements have been linked to significant improvements in memory, learning and verbal fluency for people with memory problems mild ( 43 44 45 , 46 , 47 , 48 ).
Conclusion: A deficiency of DHA may alter brain function. Supplements can improve memory, learning and verbal fluency for certain people.
Low levels are associated with brain diseases
Alzheimer's is the most common form of dementia in the elderly.
affects about 4.4% of adults over 65 years and the impacts brain function, mood and behavior ( 49 50 ) .
Changes in episodic memory are among the first signs of brain changes in older adults. This refers to the difficulty remembering events that occurred at a particular time and place ( 44 51 52 53 ) .
Interestingly, patients with Alzheimer's disease has been shown to have lower amounts of DHA in the brain and liver, while levels of EPA and DPA are high ( 54 , 55 ).
Studies show that DHA levels in the highest blood are associated with a lower risk of developing dementia and Alzheimer's ( 56 ).
Conclusion :. Low levels of DHA are associated with an increased risk of developing memory problems, dementia and Alzheimer's disease
effects on the eyes and vision
DHA is one very important component of the eye membrane. It helps activate a protein called rhodopsin , a membrane protein bars in my eyes.
rhodopsin helps your brain receives images from your eye by altering the permeability, fluidity, thickness and other properties inside the eye ( 57 58 ).
A deficiency of DHA can cause vision problems, especially in children ( 3 24 27 ).
Therefore, baby formula is now generally fortified with it, which is an effective way to help prevent vision impairment in infants ( 59 60 ).
Conclusion: DHA is important for vision and various functions within the eye. A deficiency can cause vision problems in children.
Effects on heart health
The omega-3 fatty acids in general, have been associated with a lower risk of heart disease.
Low levels are associated with an increased risk of heart disease and death, and some (but not all) studies supplements have shown that omega-3 fatty acids reduce the risk ( 61 62 63 64 ).
This applies especially to long-chain omega-3 fatty acids found in fatty fish and fish oils such as EPA and DHA.
Its intake can improve many risk factors for heart disease, including:
- blood triglycerides fatty acids long-chain omega-3 can reduce blood triglycerides up to 30% ( 65 , 66 , 67 , 68 , 69 ).
- Blood pressure: The fatty acids in fish oils and fatty fish can lower blood pressure in people with high blood pressure omega-3 ( 70 , 71 , 72 ).
- Cholesterol levels: Fish oils and omega-3 can lower total cholesterol and raise HDL cholesterol in people with high cholesterol levels ( 73 74 75 ).
- Endothelial function: DHA may protect against endothelial dysfunction , which is a major driver of heart disease ( 76 , 77 78 79 ).
Conclusion :. DHA may reduce the risk of heart disease by lowering blood triglycerides and blood pressure, improve cholesterol levels and protect against endothelial dysfunction
Other health benefits
DHA may also protect against the development of other diseases, including:
- Arthritis: is reduces inflammation in the body and it can relieve pain and inflammation in the joints of people with arthritis ( 80 81 ).
- Cancer may make it more difficult for cancer cells to survive. You can also make die through programmed ( 82 cell death 83 84 85 86 ).
- Asthma: can reduce asthma symptoms, possibly by blocking mucus secretion and lowering blood pressure ( 87 , 88 89 ).
Conclusion :. DHA may also help with conditions like arthritis and asthma, as well as prevent the growth of cancer cells
DHA is especially important during pregnancy, lactation and childhood
DHA is critical during the last months of pregnancy and early in the life of a baby.
babies up to two years old have a greater need for it than older children and adults ( 3 90 91 ) .
Their brains are growing rapidly and need large amounts of DHA to form membrane structures of vital cells in the brain and eyes ( 3 92 ).
Therefore, DHA intake can dramatically affect brain development ( 27 93 ).
Animal studies show that diets deficient in DHA during pregnancy, lactation and limit weaning supply to the baby's brain only 20% of normal levels ( 94 ).
deficiency is associated with changes in brain function, including learning disabilities, changes in gene expression and vision problems ( 24 ).
Conclusion :. During pregnancy and early life, DHA is vital for the formation of structures in the brain and eyes
How much DHA you need?
Most guidelines for healthy adults recommend at least 250-500 mg of combined EPA and DHA per day ( 95 , 96 , 97 , 98 , 99 , 100 ).
Studies show the average intake of DHA is closer to 100 mg per day ( 101 , 102 , 103 ).
Children up to the age of two may need 4.5-5.5 mg / lb (10-12 mg / kg) of body weight, while older children may need up to 250 mg per day ( 104 ).
pregnant or breastfeeding mothers are recommended to get at least 200 mg of DHA, or 300-900 mg of EPA and DHA combined per day ( 93 97 ).
People with mild memory or cognitive impairments can benefit from 500 to 1.700 mg of DHA per day to improve brain function ( 43 44 , 45 46 , 47 , 48 ).
Vegetarians and vegans often lack DHA and should consider taking supplements containing DHA microalgae ( 11 105 ).
DHA supplements are generally safe. However, it is not recommended to take more than 2 grams per day has no added benefit and ( 106 107 108 ).
Interestingly, curcumin - the active compound in turmeric - can increase the absorption of DHA in the body. He is linked with many health benefits, and studies in animals have shown that it can increase levels of DHA in the brain ( 109 110 ).
Therefore, curcumin may be useful when DHA supplementation.
Conclusion: Adults should 250-500 mg of combined EPA and DHA a day, while children should receive 4,5- 5.5 mg / lb (10.12 mg / kg) body weight.
Considerations and adverse effects
DHA supplements are generally well tolerated, even in large doses.
However, omega-3 are generally anti-inflammatory and can thin the blood ( 111 ).
Accordingly, excess omega-3 fatty acids can cause blood thinning or excessive bleeding.
If you are going to have surgery, you should stop taking supplements with omega-3 fatty acids a week or two in advance.
Also, be sure to talk to a doctor before taking omega-3 if you have a bleeding disorder or take blood-thinning medications.
Conclusion: Like other omega-3 fatty acids, DHA can cause blood thinning. You should avoid taking supplements of omega-3 1-2 weeks before surgery.
Take Home Message
DHA is a vital part of every cell in your body, especially your brain cells and eyes.
is also an essential part of the development and function of the brain. What is more, it can affect the speed and quality of communication between nerve cells.
Furthermore, DHA is important for the eyes, and can reduce many risk factors for developing heart disease.
If you suspect you are not getting enough in your diet, consider taking a omega 3 supplement . It is one of the few supplements that can actually be worth the money.
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