What is DHA (docosahexaenoic acid)?
DHA (docosahexaenoic acid) is a long-chain omega-3 fatty acid with 22 carbon atoms and six double bonds. It occurs mainly in fatty sea fish and algae oil and is an important structural component of the brain and the retina.
What does DHA do in the body?
DHA is a component of cell membranes and is especially concentrated in the grey matter of the brain and in the photoreceptors of the retina. The body can make DHA from alpha-linolenic acid only in very small amounts, so direct intake from food matters.
Alongside EPA, DHA is one of the marine omega-3 fatty acids found in fish oil. Vegan alternatives are oils from microalgae, which is where fish get their DHA in the first place.
Authorised EU claims
The following claims are authorised for DHA, each with the stated minimum amount:
- DHA contributes to the maintenance of normal brain function. The beneficial effect is obtained with a daily intake of 250 mg DHA.
- DHA contributes to the maintenance of normal vision. Also at 250 mg DHA per day.
- Maternal intake of DHA contributes to the normal brain development of the foetus and of breastfed infants. The effect is obtained with 200 mg DHA per day in addition to the recommended intake of 250 mg DHA and EPA for adults.
For EPA and DHA together there is also a claim for normal heart function at 250 mg per day.
Intake and safety at a glance
Key figures from EFSA assessments.
| Aspect | Value | Source |
|---|---|---|
| Aspect Adequate intake EPA + DHA (adults) | Value 250 mg per day | Source EFSA, 2010 |
| Aspect Safety of EPA + DHA from supplements | Value up to about 5 g per day no safety concern, no formal upper level | Source EFSA, 2012 |
| Aspect DHA alone | Value up to about 1 g per day no safety concern | Source EFSA, 2012 |
This is general information, not medical advice. If you take anticoagulants or are pregnant, discuss omega-3 supplements with your doctor first.