What is DHA and why is it essential for the body?
DHA (docosahexaenoic acid) is an essential omega-3 fatty acid, fundamental to the proper functioning of the brain, heart and vision. This lipidic element is a major component of cell membranes, particularly those of neurons and retinal cells.
Indispensable for cognitive health, foetal development and the prevention of cardiovascular disease, DHA cannot be synthesized in sufficient quantities by the body. It is therefore crucial to provide it through the diet or in the form of dietary supplements.
What are the benefits of DHA for the brain and memory?
DHA is particularly well known for its role in brain health:
Enhanced cognitive functions: It contributes to the fluidity of neuronal membranes, facilitating the transmission of nerve signals and communication between neurons.
Prevention of cognitive decline: A sufficient intake of DHA helps reduce the risk of neurodegenerative diseases such as Alzheimer's and dementia.
Better concentration and memory: It plays a key role in learning and memorization, beneficial at any age, especially for students and the elderly.
Reduced stress and anxiety: DHA influences the production of neurotransmitters such as serotonin and dopamine, regulating mood and mental well-being.
Is DHA important for cardiovascular health?
Yes, DHA benefits the cardiovascular system in several ways:
Reduced triglyceride levels: Adequate intake helps lower blood fat levels, thereby reducing the risk of cardiovascular disease.
Improved blood circulation: It promotes better blood flow, reducing the risk of thrombosis and atherosclerosis.
Anti-inflammatory effect: DHA helps reduce chronic inflammation, a key factor in the development of cardiovascular disease.
Blood pressure regulation: It helps maintain stable blood pressure, reducing the risk of stroke.
Why is DHA essential during pregnancy?
DHA plays a crucial role in fetal brain and eye development. Supplementation during pregnancy and breastfeeding is often recommended for several reasons:
Optimal brain development of the baby: DHA is a major constituent of the fetal brain, essential for the formation of neuronal connections.
Prevention of neurodevelopmental disorders: Sufficient intake can reduce the risk of attention and learning disorders in children.
Improved infant vision: DHA is a key component of the retina, necessary for the formation of optimal vision.
Support for maternal health: It helps reduce the risk of post-partum depression and improves the mother's emotional balance.
What are the best natural sources of DHA?
DHA is mainly found in marine foods:
Oily fish: salmon, sardines, mackerel, herring, tuna
Fish oils: cod liver oil, krill oil
Seaweed: spirulina, chlorella, specific DHA-rich algae
Seafood: shrimp, oysters, mussels
Omega-3 enriched eggs
For people who don't eat animal products, DHA-rich seaweed oils are an excellent plant-based alternative.
When should I take a DHA supplement?
DHA supplementation can be beneficial in a number of situations:
Diets low in fatty fish
Pregnancy and breastfeeding, to ensure proper fetal development
Prevention of cognitive disorders in senior citizens
Supporting intellectual performance in students and working people
Reducing cardiovascular risk as a complement to a balanced diet
Fish oil or seaweed capsules are the most common forms of supplementation.
What is the recommended daily dose of DHA?
Recommendations vary according to age and specific needs:
Healthy adults: 250 to 500 mg per day
Pregnant and breastfeeding women: 300 to 600 mg per day
People with cardiovascular disorders: 1,000 mg per day
Children and adolescents: 100 to 250 mg per day
It's advisable to choose high-quality supplements, guaranteed to be free of heavy metals and contaminants, and derived from wild fish or algae grown under controlled conditions.
Does DHA have side effects?
DHA is generally well tolerated, but excessive consumption can lead to certain side effects:
Digestive disorders: bloating, nausea, mild diarrhea
Risk of interaction with certain medications: notably anticoagulants, as DHA thins the blood
Fishy taste in the mouth with certain fish oil supplements
To avoid these inconveniences, we recommend taking supplements with a meal, and choosing quality formulas enriched with antioxidants for better preservation.
Is DHA best taken as fish oil or seaweed oil?
Fish oil and seaweed oil are both rich in DHA, but there are some differences:
Fish oil: highly concentrated natural source, but may contain contaminants (heavy metals).
Seaweed oil: a more ecological, plant-based alternative, suitable for vegetarians and vegans.
For optimum intake, opt for purified oils, certified free of pollutants and enriched with antioxidants for greater stability.
