DHA

Essential for brain and eye development. Strong evidence for cardiovascular risk reduction as part of EPA/DHA intake. Most people do not consume enough from diet alone.

A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.

Comprises ~40% of brain polyunsaturated fatty acids. VITAL trial and meta-analyses support cardiovascular benefits of combined EPA/DHA. Prenatal DHA supplementation is standard of care. Independent DHA effects on cognition are harder to isolate from EPA+DHA studies.

• Structural component of brain and retinal tissue
• Supports cardiovascular health as part of omega-3 intake
• Essential for prenatal and infant neurodevelopment

250–500 mg/day of DHA, often combined with EPA for 1–2 g total omega-3. Higher in pregnancy (200–300 mg DHA minimum).

• Fishy burps
• GI discomfort
• Mild anticoagulant effect at high doses

Fish-sourced DHA may contain contaminants (though supplements are purified). Algal DHA is a vegetarian alternative. High doses may increase bleeding risk.

Distinguishing DHA-specific benefits from EPA+DHA combined intake is difficult in most trials.

• Longevity60
• Focus55
• Memory55
• Mood50