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DHA Benefits: Why Getting the Right Amount of Fish Oil Matter

But what makes DHA different to other omega-3 fatty acids, and how does it work in your body? Fatty acids like DHA are an integral part of molecules called phospholipids, that make up each of your cell membranes. A high DHA content helps maintain the “fluidity” of those membranes, and has a huge influence on the behavior of a cell. That includes what comes in and out, and how that cell communicates. This fluidity lets cells do some pretty rad stuff, like the rod cells in your retina that literally change shape in response to light. But it’s more than party tricks.

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 Daily Dose of DHA

If you follow my work, you know that I strongly advocate for making sure that your diet includes a hearty dose of omega-3 fats, the healthy ones we’ve replaced in our current diet with omega-6 fats. For me, one of the most important omega-3 fats is Docosahexaenoic acid, or DHA, and that’s why fish oil or algae-derived DHA is so important. For starters, DHA is a valuable anti-inflammatory, and you all know how dangerous inflammation is to our brains and our bodies. A recent study found that macrophages (a type of white blood cell) use DHA to produce maresins, which fight inflammation. Since our bodies encounter inflammation almost daily, it’s important to always make sure we’ve got enough omega-3 in our system to help our bodies quiet down these flare ups.

 EPA vs. DHA: Do These Two Omega-3s Actually Do Different Things?

DHA, by contrast, is less involved in acute inflammatory signaling and more involved in structural roles. It's the most abundant omega-3 in the brain, making up roughly 40% of the polyunsaturated fatty acids in neuronal membranes, and about 60% of the fatty acids in the retina. DHA's extra length and flexibility allow it to influence membrane fluidity, receptor function, and synaptic plasticity. It's also a precursor to specialized pro-resolving mediators like resolvins and protectins, which help resolve inflammation after the acute phase rather than simply blocking it.

Articles of Interest

Can Vegans Get Enough Omega-3 From Plants Alone?

Most people who get enough ALA are able to convert enough of these plant derived fats to get adequate EPA, but DHA is another story. A study performed last year looked at EPA and DHA levels in 19 healthy men who were confirmed to be low levels of these essential fatty acids at the start of the trial. The study authors fed the men a diet high in ALA for 12 weeks. What they discovered was rather shocking. Over the course of the 12 week period, the ALA and EPA levels both increased, but the DHA decreased! 5 Vegans and vegetarians should take note. DHA makes up a significant percentage of our brains.

Comparison of Omega-3 Eicosapentaenoic Acid Versus Docosahexaenoic Acid-Rich Fish Oil Supplementation on Plasma Lipids and Lipoproteins in Normolipidemic Adults

Supplementation of fish oil with approximately the highest and lowest EPA/DHA ratios that are commonly found in over-the-counter supplements showed nearly identical beneficial effects on plasma lipids and lipoprotein subclass profile in normolipidemic adults, particularly in regard to lowering plasma TG and TRL particles.

DHA vs EPA – is there a difference in what to take and why?

DHA is a 22-carbon fatty acid which makes up about 8% of brain weight and is extremely important for normal brain growth and development during pregnancy and infancy. DHA is a major structural component of the retina of the eye, making it essential to eye health as well. Research has shown a strong connection especially between omega-3s and the risk of macular degeneration.

DHA vs. EPA: The Omega-3 Showdown

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are long-chain omega-3 fatty acids that are normally found in certain fish and algae. They are essential for human health since the body cannot produce them on its own. Both EPA and DHA can be obtained through diet or supplementation, offering several health benefits, such as improved cognitive function and reduced inflammation. While they are both vital for overall well-being, there are several key differences between EPA and DHA, including sources, functions, and health benefits

EPA to DHA Ratios: Making Sense of Omega-3 Supplements

With countless omega-3 supplements on the market, you've probably noticed varying EPA to DHA ratios on labels. But what do these numbers actually mean for your health?

EPA vs DHA vs Omega-3: What you need to know

DHA plays critical roles in all stages of life, from fetal development to elderly cognitive function. DHA has a longer carbon chain and more double bonds than EPA, which makes it even more unsaturated. It is more concentrated in the brain and eyes than EPA, comprising around 97% and 93% of the omega-3 fatty acids in these organs, and has greater influence on these tissues.

Fish oil, DHA may not help improve your memory or cognition, study finds

Researchers concluded that while high-dose DHA can successfully increase omega-3 levels in the brain, supplementation alone may not be enough to preserve memory or prevent cognitive decline in older adults at risk for dementia. They suggested future research focus on how the brain processes DHA rather than simply increasing intake through supplements.

Omega-3: The Distinct Difference Between EPA & DHA

When you consume omega-3 fats, DHA travels straight to the brain membrane and interacts with mood-related molecules in the brain. Studies show that DHA has promising results in decreasing the severity of many mood disorders such as postpartum depression, bipolar disorder, schizophrenia, and attention deficit disorder (ADD). On the other hand, low omega-3 consumption is associated with depression and anxiety.

What Are the Real Differences Between EPA and DHA?

The first casualty of marketing is usually the truth. The reality is that the two key omega-3 fatty acids (EPA and DHA) do a lot of different things, and as a result, the benefits of EPA and DHA are often very different. That’s why you need them both.