The Importance of DHA in the Diet

Numerous scientific studies confirm that everyone, from infants to adults, benefits from an adequate supply of DHA in the diet. Yet, despite its importance, most Americans seldom get enough DHA from the foods they eat. And, although, the human body can convert a limited amount of DHA, a long-chain fatty acid, from alpha-linolenic acid, ALA, a smaller-chain fatty acid, this process is inefficient.

As awareness of the importance of DHA grows, more attention is being paid to the fact that the average American diet does not contain healthy levels of DHA. In fact, the typical American diet contains less than 100mg DHA/day. This is well below what one expert body has recommended adults consume, which is 220mg DHA per day. A growing understanding of the dietary sources of DHA is making it easier for people of all ages to include this important nutrient in their diets.

While FDA does not have a regulation establishing a recommended daily intake for DHA, the agency has not objected to the use of 160 mg as a daily value for DHA. FDA allows companies to label their products as an "excellent source of DHA" when the product provides at least 32 mg of DHA per serving.

Americans Do Not Consume Enough DHA

Despite its importance, average daily consumption of DHA by U.S. adults is much lower than some experts recommend. On average, the typical American diet contains less than 100mg of DHA per day. This may be because you can only get meaningful levels of DHA from food sources by eating fatty fish and organ meats regularly. And with the recent concerns over the levels of oceanic pollutants and toxins found in certain types of fish, people may decide to limit their consumption (See Fish Advisories). Fortunately, as research continues to demonstrate just how important DHA is to our health, foods fortified with DHA are becoming increasingly available.

The importance of DHA during pregnancy and nursing

Recognizing the importance of maternal DHA intake, a workshop sponsored by the National Institutes of Health and International Society for the Study of Fatty Acids and Lipids (NIH/ISSFAL) recommended an intake of 300mg/day of DHA for pregnant and nursing women. However, in a dietary study of 112 pregnant or nursing women in the U.S., less than 2 percent met the NIH/ISSFAL recommended daily DHA intake. In fact, American women eat, on average, only 60-80 mg/day of DHA, which is only 20 to 25 percent of the NIH/ISSFAL recommended intake. As a result, DHA levels in the breast milk of American women have been reported to be lower than levels recommended for formula-fed infants by a joint Expert Committee of the World Health Organization and Food and Agriculture Organization (WHO/FAO). It should also be noted that it is important for women who are planning to conceive to make sure that they are getting DHA in their diet as well.

• Calculate how much DHA was in your meal with our DHA Calculator

How Much DHA Should You Consume

Several expert bodies around the world have made recommendations for DHA intake among various populations.

While FDA does not have a regulation establishing a recommended daily intake for DHA, the agency has not objected to the use of 160 mg as a daily value for DHA. FDA allows companies to label their products as an "excellent source of DHA" when the product provides at least 32 mg of DHA per serving.

• Pregnant and Nursing Women
  • A workshop sponsored by the National Institutes of Health and International Society for the Study of Fatty Acids and Lipids (NIH/ISSFAL) recommended an intake of 300mg/day of DHA for pregnant and lactating women.
• Infants
  • A workshop sponsored by the National Institutes of Health and International Society for the Study of Fatty Acids and Lipids (NIH/ISSFAL), a joint Expert Committee of the World Health Organization and Food and Agriculture Organization (WHO/FAO) and the Child Health Foundation have all recommended the inclusion of DHA and ARA in infant formula.
• Children and Healthy Adults
  • A workshop sponsored by the National Institutes of Health and International Society for the Study of Fatty Acids and Lipids (NIH/ISSFAL) recommended an intake of 220mg/day of DHA for healthy adults.

Dietary Sources of DHA

Dietary sources of DHA include:

• Algae - Certain algae are natural sources of DHA. And while most people believe that fish produce their own DHA, in fact, it’s the algae they feed on that make them a rich source of DHA.
  • life'sDHA™, produced from algae, is a natural vegetarian source of DHA. life'sDHA™ is currently available in dietary supplements, foods and beverages, and is added to over 99 percent of infant formula sold in the U.S.
  • Where can I find life'sDHA™?
• Fatty fish including anchovies, salmon, herring, mackerel, tuna and halibut
• Organ meat such as liver
• Small amounts are found in egg yolks.

Flaxseed oil misconception explained

There is a common misconception that flaxseed oil is a dietary source of DHA. However, flaxseed oil is a source of alpha-linolenic acid, ALA, a precursor of DHA. ALA has no known independent benefits on brain or eye development and function, as DHA does. And, although the human body can convert ALA to DHA, the process is inefficient and variable.