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Docosahexaenoic acid (DHA) is an omega-3 fatty acid that is found along with eicosapentaenoic acid (EPA) in cold-water fish, including tuna and salmon.
DHA plays a key role in the development of eye and nerve tissues. DHA might also reduce the risk of heart and circulatory disease by decreasing the thickness of the blood, reducing swelling (inflammation), and lowering blood levels of triglycerides.
People commonly use DHA for high levels of cholesterol or other fats in the blood. It is also used for boosting memory and thinking skills, for helping infant and child development, for certain eye disorders, and many other conditions, but there is no good scientific evidence to support many of these uses.
Don't confuse DHA with EPA. They are both in fish oil, but they are not the same. DHA can be converted into EPA in the body in very small amounts. See separate listings for algal oil, cod liver oil, fish oil, EPA, and krill oil.
Reduces Heart Disease Risk:Omega-3 fats are commonly recommended for heart health.
The majority of studies test DHA and EPA combined rather than individually The few studies that test DHA alone suggest that it may be more effective than EPA for improving several markers of heart health. In one study in 154 obese adults, daily doses of 2,700 mg of DHA for 10 weeks increased the omega-3 index - a blood marker of omega-3 levels that's linked to a reduced risk of sudden heart-related death - by 5.6%. The same daily dose of EPA increased the omega-3 index of the same participants by only 3.3%.
May Improve ADHD:Attention deficit hyperactivity disorder (ADHD) - characterized by impulsive behaviors and difficulty concentrating - generally starts in childhood but often continues into adulthood.
As the main omega-3 fat in your brain, DHA helps increase blood flow during mental tasks. Research has shown that children and adults with ADHD commonly have lower blood levels of DHA. In a recent review, seven of nine studies that tested the effects of DHA supplements in children with ADHD showed some improvement - such as with regard to attention or behavior.
For example, in a large 16-week study in 362 children, those taking 600 mg of DHA daily had an 8% decrease in impulsive behaviors as rated by their parents - which was twice the decrease observed in the placebo group.
In another 16-week study in 40 boys with ADHD, 650 mg each of DHA and EPA daily alongside the children's usual ADHD medication resulted in a 15% decrease in attention problems, compared to a 15% increase in the placebo group.
Omega-3 fats such as DHA have anti-inflammatory effects.
Increasing your DHA intake can help balance the excess of inflammatory omega-6 fats that is typical of Western diets rich in soybean and corn oil.
DHA's anti-inflammatory properties may reduce your risk of chronic diseases that are common with age, such as heart and gum disease, and improve autoimmune conditions like rheumatoid arthritis, which causes joint pain.
For example, in a 10-week study in 38 people with rheumatoid arthritis, 2,100 mg of DHA daily decreased the number of swollen joints by 28%, compared to a placebo.
Though previous studies had shown supplements combining DHA and EPA helped improve rheumatoid arthritis symptoms, this study was the first to indicate that DHA alone could reduce inflammation and ease symptoms.
Strenuous exercise can trigger muscle inflammation and soreness. DHA - alone or in combination with EPA - may help reduce muscle soreness and limitations in range of motion after exercise, partly due to its anti-inflammatory effects.
In one study, 27 women taking 3,000 mg of DHA daily for a week had 23% less muscle soreness after doing bicep curls than the placebo group.
Similarly, when 24 men supplemented with 260 mg of DHA and 600 mg of EPA daily for eight weeks, they had no decrease in their range of motion after an elbow-strengthening exercise, whereas men in the placebo group saw an 18% decrease.
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