How to Get DHA

DHA (docosahexaenoic acid) is a specific type of omega-3 fatty acid typically found in cold water, fatty fish (like salmon or mackerel). Deficiencies in DHA can be common as most people do not consume adequate amounts of DHA or other health promoting omega-3 fats. [1] However, you can increase the amount of DHA in your diet quite easily. Focusing on certain foods, taking a supplement, or doing a combination can help you consume adequate amounts of this healthy fat.

Method 1
Method 1 of 2:

Adding DHA Rich Foods to Your Diet

  1. Our bodies make very small amounts of DHA naturally; however, the amount is not enough to support healthy growth and development.
    • In general, it's recommended to consume about 300-500 mg daily for adults.
    • Adequate levels of DHA support fetal brain development and their ability to learn. In adults, it supports normal brain function and also has been shown to decrease the risk of heart disease and Alzheimer's Disease. [2]
  2. Fatty, cold-water fish is one of the best sources of naturally occurring DHA. Adding these types of fish and shellfish to your diet can help increase your intake of DHA.
    • Fatty fish to try include: salmon, anchovies, sardines, mackerel, trout, tuna, halibut, herring, caviar, shellfish, and whitefish. [3]
    • Try to include two to three servings of fatty, cold-water fish every week. Each serving should be about 4-6 ounces. This results in about 1,250 mg of DHA a week.
    • Both wild and farmed version of fish contain high levels of DHA. Either option is appropriate and will help increase your overall DHA consumption.
    • Children and pregnant women should avoid consuming fish that have high levels of mercury. The types of fish that are most likely to include contaminants, in general, whether wild or farmed, include mackerel, swordfish, tilefish, and shark.
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  3. Eggs are another source of naturally occurring DHA. In an egg that has not been fortified, you consume about 70 mg of DHA per egg. However, eggs that are fortified with DHA contain about 160-200 mg of DHA per egg. [4]
    • It's now considered safe and healthy to consume eggs on a regular or daily basis. Studies have shown that eating eggs does not increase your cholesterol.
    • Although non-fortified eggs generally contain some DHA, they are not a consistent source. This is due to the differing diets that hens have prior to laying eggs. However, choosing fortified eggs gives you an more accurate amount of DHA.
  4. Algae is another great source of naturally occurring DHA. The algae are also what makes fish high in DHA — small fish consume the DHA-rich algae and the bigger fish consume the smaller fish. Through the food chain, large fish contain adequate quantities of DHA. [5]
    • Types of algae that you can include in your diet are seaweed (nori) or kelp (wakame, kombu, or dulse). 1/4-1/2 ounce of any of these types of algae counts as a serving. The amount of DHA will vary depending on the type of algae you consume.
    • Spirulina, which is a powdered algae, can be added to smoothies, yogurt or even oatmeal. It might turn your foods a slightly turquoise color, but it'll be filled with DHA.
    • Try adding chopped nori sheets or dulse flakes to salads or sandwiches.
    • Also, many grocery stores sell "seaweed chips" which are nori sheets sprinkled with a little bit of salt and are a low-calorie snack.
    • It can also be found in powder or pill form.
  5. Increasing DHA consumption has become more well known and popular. Many food companies have been finding ways to incorporate DHA and other heart healthy fats into other foods. You might find added DHA in items such as milk, eggs, orange juice, or even peanut butter.
    • Look for fortified milk and milk alternatives. Some commercial brands of milk or soy milk add fish oil or algae oil during processing, thereby enhancing the drink with DHA. You'll get roughly 30 to 50 mg of combined DHA and EPA for every 1 cup (250 ml) of fortified milk.
    • To know whether or not foods are fortified with DHA, you must make sure that the products you purchase are labeled as "fortified" or "enriched" with DHA. The label should include additional information, including whether or not DHA is included among the added nutrients. [6]
    • Drink fortified orange juice. One cup of fortified OJ has about 50 mg of added DHA. [7]
    • Switch to fortified peanut butter. Consuming 2 Tbsp of fortified peanut butter will provide approximately 32 mg of combined DHA and EPA. [8] Choose "all natural" peanut butter that has no added trans-fats and sugars.
    • Natural sources of DHA (like fish or algae) will contain higher levels of DHA and typically contain other substances that help your body absorb the fatty acid. Your primary source of DHA should still come from natural options instead of fortified ones. [9]
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Method 2
Method 2 of 2:

Taking DHA Supplements

  1. The ideal way to get DHA into your system is through natural means, but if you are unable to consume enough DHA naturally, a dietary supplement can help. Your physician knows your personal medical history, so he or she will be able to make a more precise recommendation concerning supplement type and dosage.
    • This is especially true if you are at risk for a medical condition that DHA and other omega-3 fatty acids can help treat. This may include heart disease, high triglycerides, rheumatoid arthritis, depression, asthma, ADHD, Alzheimer’s disease, and dementia.
    • Some medical conditions may make omega-3 supplements unsafe. For instance, if you have a bleeding condition or take a medication that may increase bleeding (blood thinners and some NSAIDs), omega-3 fats can further increase bleeding. [10]
  2. Many fish oil supplements contain both DHA and EPA. They make a suitable alternative if you do not eat fish, are vegetarian or have an allergy to seafood.
    • For most healthy adults, taking 3000 to 4000 mg of fish oil per day is safe and appropriate. Always check the label for exact dosage instructions.
    • The exact amount of DHA and EPA in each capsule will vary by brand, so check the label to determine how much DHA is included. This information should be listed on the nutrition fact panel on the container.
    • Fish oil supplements are not recommended for infants and small children due to the EPA they contain. This EPA can negatively impact the balance between DHA and EPA during early developmental stages.
  3. Algae-based supplements only contain DHA and do not contain EPA or ALA (alpha linoleic acid). These types of supplements are appropriate for those following a vegan or vegetarian diet or have seafood allergies.
    • For most healthy adults, taking about 200 mg of algae oil daily is safe and appropriate.
    • The amount of DHA is almost exactly the same as the total dosage for most algae supplements.
  4. Although your body can convert some ALA (alpha linoleic acid) into DHA, it's not a very efficient process. [11] It's not likely that you can consume enough ALA to meet the minimum recommendations for EPA or DHA.
    • If trying to increase the amount of DHA you consume, avoid purchasing or consuming ALA based supplements or relying on foods high in ALA to meet your daily DHA needs.
    • Foods high in ALA include: walnuts, flaxseeds, canola oil and chia seeds. [12]
    • ALA supplements include walnut or flaxseed oil and do not contain DHA.
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      Tips

      • Always speak to your doctor prior to making any dietary changes or taking dietary supplements. They will be able to guide you towards what is most safe and appropriate for you.
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      • Also, always inform doctors or other health professionals of any supplements you consume. Keep a list of the type of supplement, dosage and how often you take it and provide to all health care providers.
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      • Consider combining both dietary changes and supplements. It may be easier to combine both instead of relying solely on dietary changes.
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      References

      1. ↑ https://www.webmd.com/diet/features/what-to-know-about-omega-3s-and-fish#1
      2. ↑ https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
      3. ↑ https://www.unlockfood.ca/en/Articles/Heart-Health/Omega-3-Fats-Deliver-Oh-Mega-Benefits.aspx
      4. ↑ http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Fat/Food-Sources-of-Omega-3-Fats.aspx
      5. ↑ https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
      6. ↑ http://www.berkeleywellness.com/healthy-eating/food/article/not-all-omega-3s-are-same
      7. ↑ http://www.berkeleywellness.com/healthy-eating/food/article/not-all-omega-3s-are-same
      8. ↑ https://www.berkeleywellness.com/healthy-eating/food/article/not-all-omega-3s-are-same
      9. ↑ http://www.berkeleywellness.com/healthy-eating/food/article/not-all-omega-3s-are-same
      1. ↑ https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
      2. ↑ http://www.berkeleywellness.com/healthy-eating/food/article/not-all-omega-3s-are-same
      3. ↑ http://www.berkeleywellness.com/healthy-eating/food/article/not-all-omega-3s-are-same

      About this article

      Article Summary X

      To get DHA, introduce 2 portions of fatty fish, like salmon or sardines, into your diet each week. If you’d prefer a vegetarian option, include servings of seaweed or kelp to salads, sandwiches, or smoothies. You could also eat eggs regularly, since they contain DHA. Since some companies have fortified their products with DHA, you may also be able to find milk, orange juice, or peanut butter with it. However, note that most of your DHA should come from natural sources because they contain other substances that help your body absorb it. For tips from our Dietary co-author, including how to take DHA supplements, read on!

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