Brain health is an engaging topic that draws the attention of countless doctors, researchers, and everyday people.
With the growing interest in mental health, cognition, productivity, and age-related neural decline, researchers are looking at various compounds and their impact on arguably the most crucial organ in the body.
DHA is one compound with promising benefits related to brain health. But is it worth the attention, or should we look elsewhere? Let’s discuss.
A Brief Look At Brain Anatomy
The brain is truly magnificent as the most complex (and arguably most important) organ in the body. Though seemingly simple on the outside, the brain is a network of cells communicating among themselves and with all body parts to keep us alive and functioning (1).
According to neuroscientist Suzana Herculano-Houzel, who created a unique way of counting brain cells, the average human brain consists of 86 billion cells (2). Among these, we have nerve cells (neurons) responsible for almost all brain functions and glial cells providing physical and metabolic support for neurons. The brain also has a complex network of blood vessels, tissues, and more.
The seven primary parts of a neuron are:
Soma refers to a neuron’s body (core) and contains the nucleus. Its primary function is to ensure the proper work of its neuron.
What is DHA, And What Effects Does The Compound Have On The Brain?
It’s no secret that our eating habits affect brain development, health, and overall cognition. The brain needs a wide range of nutrients to protect against oxidative stress, promote cell creation, facilitate cell signalling, and more (3, 4). Dietary fat is essential for the brain, given that 60 per cent of its structure is lipid-based (5).
According to some experts, grey matter in the cerebral cortex began to expand, leading to increased brain size when humans introduced seafood into their diet (6). As the organ grew in size, human intelligence also increased.
DHA stands for Docosahexaenoic acid and refers to one of three omega-3 fatty acids. Along with EPA (Eicosapentaenoic acid), DHA is mainly found in fatty fish, fish oil, and algae. Data suggests that DHA plays a huge role in brain health, and maintaining adequate levels is necessary for optimal cognition, memory, and more (7).
Much of the DHA accumulation in the brain begins during fetal development and continues steadily until the age of two. Because of that, pregnant women are advised to consume at least 200 mg of DHA daily (8). Levels of fatty acids remain mostly the same after that and largely depend on dietary intake and supplementation. Unfortunately, researchers haven’t established a specific daily intake of DHA.
Brain-Related Benefits of Adequate DHA Levels
Adequate DHA levels are linked to improved cognitive function. In one review from 2016, the authors looked at the available data on the subject and shared a few highlights (9):
Research also finds a correlation between a drop in brain DHA levels and age-related cognitive decline (10).
Neurological disorders are those that affect the brain and nervous system. Such conditions can occur for various reasons, including structural changes, biochemical impairments, etc.
One relatively common condition in children and adults is attention deficit hyperactivity disorder (ADHD). People with ADHD are more likely to make impulsive decisions and struggle to concentrate on a single thing.
Interestingly, research finds a correlation between ADHD and lower DHA levels in the brain (11). Further, data shows that omega-3 fatty acid supplementation can help reduce ADHD symptoms, allowing people to lead everyday lives (12, 13).
Another example is Alzheimer’s disease, a progressive and life-limiting condition that leads to memory loss, confusion, an inability to learn new things, and more (14). Data suggests adults with Alzheimer’s have lower DHA levels than people with healthy brain function (15).
A review of observational research found a link between a higher omega-3 intake and a lower risk of cognitive decline (16). Unfortunately, EPA and DHA might not be as effective for treating people with dementia, as studies show mixed findings.
Reactive oxygen species (ROS) are unstable molecules that form from metabolic activity in the body. Moderate amounts of these molecules can benefit health, but high levels can lead to oxidative stress and disease (17). The brain is particularly susceptible to oxidative stress, leading to functional decline (18).
The good news is that DHA appears to be a potent antioxidant, capable of controlling ROS and boosting your body’s antioxidant capacity (19).
Further, DHA has anti-inflammatory effects. Boosting your DHA intake can bring a balance between omega-3 and omega-6 fatty acids, reducing the risk of chronic conditions and protecting the brain. According to a 2012 paper, inflammation contributes to age-related cognitive decline and adverse changes in brain structure and metabolism (20).
Final Words
DHA is a crucial nutrient in brain development, health, quality of life, and more. According to most researchers, we should aim for a minimum of 500 mg combined EPA and DHA daily. For reference, a 3-ounce serving of cooked salmon provides 1,240 mg of DHA and 590 mg of EPA.
If you’re not into the habit of regularly eating fatty fish, supplementation would be your next best option.
Coach Michael
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