| Home > Site Map > Recommendations > D > DHA (docosahexaenoic acid) |
| It is the primary structural fat in both the gray matter of the brain and the retina of the eye. 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. [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. 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. 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. 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. [Journal of Nutrition Science Viturminol, December 1999]. Sources with a high EPA/DHA ratio are derived from fish oils. DHA doses are in the range of 500 to 2,500mg per day, depending on the condition being treated. |
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