Fish and omega-3 fatty acids, yes, we are hearing a lot about them these days. You may have a pretty good sense of what they offer. But, if you’re like many people, you still don’t know exactly what they are — that’s OK. Our fishing expedition turned up some interesting facts to share about omega-3 fatty acids in particular DHA.

So, what are They

There are the two main types of omega-3 fatty acids:

Long-chain omega-3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These are plentiful in fish and shellfish. Algae often provides only DHA.

Short-chain omega-3 fatty acids are ALA (alpha-linolenic acid). These are found in plants, such as flaxseed. Though beneficial, ALA omega-3 fatty acids have less potent health benefits than EPA and DHA.

DHA is an Omega Fatty Acid. Your body can only make a small amount of DHA from other fatty acids, so you need to consume it directly from food or a supplement. Recommended daily intake is 200-500mg daily.

Together, DHA and EPA provide a wide range of health benefits and even DHA on its own is known to be beneficial.

Consumption of DHA from foods contributes a very small amount of total daily intake so it is important to ensure you are taking a supplement of 200-500mg daily.

So, lets take a look at some of the HEALTH BENEFITS DHA provide:

Reduces Heart Disease Risk

Omega 3’s are commonly recommended for heart health. Though both DHA and EPA support heart health, DHA may be more effective at increasing your omega-3 index, DECREASING TRIGLYCERIDES AND IMPROVING YOUR CHOLESTEROL PROFILE.

Lowers Blood Pressure and Supports Circulation

DHA supports good blood flow, or circulation, and may improve endothelial function — the ability of your blood vessels to dilate. DHA may support the proper functioning of your arteries, improve blood flow and lower blood pressure. This may help REDUCE RISK OF HEART ATTACK AND STROKE. 

Fights Inflammation

Omega-3 fats such as DHA have ANTI-INFLAMMATORY EFFECTS.

DHA’s anti-inflammatory properties may reduce your risk of chronic diseases that are common with age, such as heart and gum disease, and improve autoimmune conditions like rheumatoid arthritis, which causes joint pain.

Increasing DHA intake may help reduce inflammation and balance the excess of inflammatory omega-6 fats typical in Western diets. Therefore, DHA may help counteract symptoms of conditions like rheumatoid arthritis and heart disease.

May Help Prevent or Slow Alzheimer’s Disease

DHA is the main omega-3 fat in your brain and essential for a functional nervous system, which includes your brain.

Studies have shown that people with Alzheimer’s disease have lower levels of DHA in their brains than older adults with good brain function.

Higher omega-3 intake may REDUCE YOUR RISK OF TYPES OF DEMENTIA AND ALZHEIMER’S.

Supports Men’s Reproductive Health

Almost 50% of infertility cases are due to factors in men’s reproductive health, and dietary fat intake has been shown to affect sperm health.

In fact, low DHA status is the most common cause of low-quality sperm and frequently found in men with subfertility or infertility problems.

Getting adequate DHA supports both the vitality (percentage of live, healthy sperm in semen) and motility of sperm, which impacts fertility.

Without enough DHA, SPERM HEALTH AND MOTILITY are compromised, which can reduce a man’s fertility.

May Help Protect Mental Health

DHA and EPA aid serotonin, a nerve messenger which can help balance your mood. The anti-inflammatory effects of these omega-3 fats on nerve cells may REDUCE DEPRESSION risk as well

May Improve ADHD

Attention deficit hyperactivity disorder (ADHD) — characterized by impulsive behaviors and difficulty concentrating — generally starts in childhood but often continues into adulthood.

As the main omega-3 fat in your brain, DHA helps increase blood flow during mental tasks. Research has shown that children and adults with ADHD commonly have lower blood levels of DHA, which plays a key role in brain function. The majority of studies testing the effects of DHA supplements in children with ADHD have shown BENEFITS TO BEHAVIOUR AND ATTENTION.

Helps Some Eye Conditions

DHA may improve certain eye conditions, including dry eyes and diabetic retinopathy. It may also decrease contact lens discomfort and REDUCE EYE PRESSURE, a risk factor for glaucoma.

The Bottom Line

DHA is an omega-3 fat that may help prevent or improve chronic conditions, such as heart disease, certain cancers, Alzheimer’s disease, depression and inflammatory conditions like rheumatoid arthritis.

DHA is also essential for sperm health and a healthy pregnancy, including a reduced risk of preterm births and the proper development of babies’ brains and eyes. In children, it may improve ADHD symptoms.

For general good health, aim for 200–500 mg daily of DHA plus EPA from supplements.

Don’t forget that Omega-3 fatty acids are also found in fatty layers of cold-water fish and shellfish, plant and nut oils, English walnuts, flaxseed, algae oils, and fortified foods.

There is now a blood test currently available that can measure your personal DHA levels. If you want to have your DHA levels checked contact Jane for an appointment.