Fish is a staple food source around the globe. There are over 32,000 species of fish - but a much smaller portion is used as food. Fatty fish, like salmon, are rich in an omega-3 fatty acid called docosahexaenoic acid, or DHA for short. DHA has many health benefits and is a key ingredient in fish oil supplements.
Supplements like fish oil can be difficult to navigate because they aren't tightly regulated like drugs approved by the FDA. That's why we spoke with the experts, Dr. Julie Chen, an internal medicine physician with Kaiser Permanente in Gaithersburg, Maryland, and Lorraine Fye, a Registered Dietician for the Mayo Clinic in Arizona to find out everything you need to know about DHA.
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Among other things, it's good for heart health and brain function. And, our bodies need help getting it.
Chen says, "DHA has been used along with diet and exercise to help lower levels of a certain harmful blood fats (triglycerides) and to raise levels of 'good' cholesterol (HDL)." She adds, "DHA is also particularly important for brain function, cognitive development and eye health."
Fye says that when DHA is part of a fish oil supplement, it is usually paired with another omega-3 fatty acid called EPA or eicosapentaenoic acid. "EPA helps lower inflammation, while DHA improves brain function," she explains.
Fye also explains, "As humans do not produce enough EPA and DHA in the body, both of these essential fatty acids need to be consumed in the diet. Fish oil supplements will generally contain both EPA and DHA, with the benefits including reducing inflammation, triglycerides and blood pressure. Furthermore, both fish and fish oil supplementation have been demonstrated to reduce risk of cardiac events."
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Chen cautions, "While DHA is an important component of fish oil supplements, it's essential to recognize that the levels of DHA may vary among different fish oil supplements." She recommends, "If you are considering or taking DHA supplements, you should consult with your primary care doctor to ensure that you receive proper guidance, dosage recommendations and monitoring to ensure the safe and effective use of DHA supplements as part of your overall healthcare plan."
Additionally, fish oil may not be suitable for some - it is an animal product with a bit of a "fishy" aftertaste. Chen says, "Individuals seeking vegetarian alternatives can opt for algae-derived DHA supplements, which are sourced from microalgae that naturally produce DHA." Fye adds that algae oil has been found to have similar effects to fish oil.
DHA has a lot of benefits, and it's something that humans can't produce on their own. If you're not a fan of salmon or sushi, you may want to consider taking a DHA fish oil or algae supplement - but always consult your doctor before starting any new supplements.
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This article originally appeared on USA TODAY: DHA: Why you need it and how much you should be getting, daily.