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DHA (docosahexaenoic acid) is an omega-3 fatty acid. DHA is crucial for the healthy structure and function of your brain at all ages.
DHA impacts your brain’s signaling systems, neurotransmitters, memory, learning, focus and attention. It helps reduce and even repair cognitive decline.
The best algae-sourced DHA on the market today is Performance Lab® Omega-3 which contains 600 mg of DHA and 300 mg of EPA per dose.
The famous Framingham Heart Study followed-up with 899 men and women who were free of dementia. Subjects had a median age of 76 years. And were followed for 9.1 years for the development of dementia and Alzheimer’s Disease.
Results from the study showed 99 new cases of dementia including 71 of Alzheimer’s. The researchers concluded that those with the highest levels of DHA were “associated with a significant 47% reduction in the risk of developing all-cause dementia”.[i]
DHA helps:
- BDNF. Brain-derived neurotrophic factor (BDNF) is your brain’s growth hormone. DHA has the ability to turn on your brain’s BDNF.
- Neuroplasticity. DHA helps your brain build new neural pathways. Critical for maintaining a healthy brain. And optimizing neural signaling and cognition.
- Neuroprotection. DHA acts as an anti-inflammatory by reducing the enzyme COX-2. Inflammation is a key factor in both Alzheimer’s and Parkinson’s Disease. And in every other neurodegenerative disease.
Overview
DHA (docosahexaenoic acid) is an omega-3 fatty acid. Your brain is made up of 60% fat. And much of that fat is DHA.
Your body does not make DHA on its own. So you must get it from food or a supplement. And if you are a vegan, you are at serious risk of a life-threatening DHA deficiency.
Foods that are rich in DHA include fish, fish oil, Krill and other crustaceans, and algae.
But fish do not make DHA. Fish and other marine predators get it from smaller fish and crustaceans that feed on algae. It’s algae that has the enzymes to produce DHA that we need to remain healthy.
The best algae-sourced DHA on the market today is Performance Lab® Omega-3 which contains 600 mg of DHA and 300 mg of EPA per dose.
DHA from eggs and some dairy products only supply about 20 mg of DHA per day.
DHA is essential for maintaining brain health, memory and learning functions. DHA reduces brain inflammation, stimulates new nerve cell growth, and assists in brain cell repair.
How does DHA Work in the Brain?
Your brain is composed of 60% fat. 15 – 20% of your cerebral cortex is DHA. Even the retina in your eyes is 30 – 60% DHA. Making DHA the most essential nutrient for eye and brain health.
The highest levels of DHA are found in phosphatidylserine (PS) and phosphatidylethanolamine (PE).[ii] Lower levels are found in phosphatidylcholine (PC).
PS makes up about 70% of neuron tissue mass. It helps in the storage, release and activity of neurotransmitters and receptors.
PC also makes up part of the neuron tissue mass. And helps in maintaining cell structure, fat metabolism, neuron signaling and the activation of a number of enzymes.
And PE is part of neuron cell membranes. PE is involved in cellular signaling.
PS, PE and PC are called phospholipids. Together they alter the fluidity of cell membranes. Changing the fluidity of cell membranes alters their permeability and protein activity. And influences cellular signaling.
Made up largely of DHA, these cellular membranes regulate entry into the cell, and control neuroreceptor function. Which facilitates cellular communication between, and within cells.
DHA also reduces inflammation by regulating proteins and enzymes within cells. And boosts the production of anti-inflammatory compounds that protect cells.
DHA maintains the activity of certain enzymes that control electrical signaling between cells. And it regulates the brain cell concentration of PS which is vital for cell survival.
And DHA regulates calcium oscillations, which are involved in neurotransmitter release, mitochondrial function, gene activation, oxidative stress and brain cell development and growth (BDNF).
DHA vs. EPA: What’s the Difference?
Most medical authorities and scientists agree that Omega-3 oils are important for good health. Omega-3s boost brain function, decrease inflammation, reduce the incidence of fatal heart attacks and strokes, help autoimmune diseases and improve vision.
We have general agreement about the health benefits of Omega-3 oils. But few appreciate the difference between DHA (docosahexaeonic acid) and EPA (eico-sapentaenoic acid).
The ratio of DHA and EPA varies a lot in commercial Omega-3 supplements. Most have higher concentrations of EPA to DHA. Mainly because it’s cheaper to manufacture, and has less of a fishy odor.
But studies show that most of the brain health benefits of Omega-3’s are derived from DHA rather than EPA.
One study in Chicago followed 815 residents from 1993 – 2000. Study subjects were between 65 and 94 years. 131 study participants developed Alzheimer’s Disease. Those who ate fish at least once a week had a 60% less risk of Alzheimer’s compared to those who didn’t eat fish.
Researchers found that it was the intake of DHA rather than EPA that reduced the risk factor in getting Alzheimer’s. EPA made no difference whatsoever.[iii]
How Things Go Bad
From reviewing the “How does DHA Work in the Brain” section of this article, you can imagine that when things go bad with DHA – they go really bad.
Fish and marine oil supplements like krill oil are a source of DHA and EPA because they get it from algae. Plants contain another Omega-3 called alpha-linolenic acid (ALA).
Technically ALA can be converted to DHA and EPA. But most modern humans lack the ability to convert plant sources of Omega-3s into all the DHA our brain needs.
When we don’t get enough DHA, we experience:
↓ Problems with attention, learning and memory
↑ Depression, anxiety, aggression, anger, suicide risk
↑ Bipolar disorder, Alzheimer’s Disease and Schizophrenia
Not having adequate levels of DHA in the brain cause things to break down. If the inadequate intake of DHA goes on for a while, disease starts to set in. Including neurodegenerative diseases like Alzheimer’s and cancer.
DHA benefits
DHA makes up much of the gray matter in your brain. It’s an integral part of cell membranes and their function.
Your brain is 60% fat. And a large part of that is DHA.
The good news is; degenerative conditions can not only be prevented by adding DHA to your nootropic stack. It can also be reversed.
In one study, researchers worked with 485 elderly subjects with memory problems. They saw significant improvement with those taking 900 mg of DHA per day for 24 weeks compared to the control group.[iv]
In another double-blind, placebo-controlled trial, scientists worked with 49 women aged 60 – 80 years. One group received 800 mg per day of DHA for 4 months.
Researchers found those using DHA had a significant improvement in verbal fluency scores. And an improvement in memory and learning.[v]
How does DHA feel?
Chances are when you start using DHA you won’t feel it. There’s no profound stimulant feeling.
But if you suffer from chronic depression, within a few weeks you should feel the depression lift.
After supplementing with DHA for a while your cognition will be better. You’ll think clearer and quicker. Your memory and ability to learn will improve. And you’ll likely have more energy and motivation.
But it is very likely you won’t think to attribute these improvements to adding DHA to your stack. Something else will get the credit.
DHA Clinical Research
DHA is crucial for an optimally functioning brain. The goal of every neurohacker. DHA impacts your brain’s structure, signaling systems, neurotransmitters, memory, learning, focus and attention.
We have decades of clinical research verifying the importance of DHA in your nootropic stack. And several books have been written on the subject in the last couple of years. Here’s just a snippet of what’s available…
DHA Reduces Hostility and Anger
In a study with 41 university students in Japan, scientists compared a high-DHA diet (1.5 grams/day) with placebo. This was recorded over 3 months to see the effects on hostile responses.
The researchers found a 27% incidence of hostile answers in the placebo group when nothing extraordinary was going on. And hostile responses rose to 92% during final exams.
There was no increase in hostility among those taking a DHA supplement. These guys even found DHA supplementation significantly reduced hostility among university staff.[vi]
DHA Restores Neurotransmitters & Memory
As your brain ages, there is an increase in membrane rigidity. This causes changes in synapses resulting in a decrease in transmitter release. Long-term potentiation is affected which impairs the development of memories.
Several studies have shown that DHA can support healthy levels of these neurotransmitters. In one study with aged rats, researchers restored neurotransmitter release in the hippocampus. And reversed age-related memory problems.
Adding omega-3 fatty acids to the rat’s feed for 8 weeks raised concentrations of DHA in the rat’s brain. And actually reversed age-related memory impairment.[vii]
DHA Improves Attention & Learning
DHA also has an effect on neurotransmitters serotonin, norepinephrine, acetylcholine, glutamate and dopamine. Deficiencies in DHA have been shown to lower levels of dopamine. Resulting in problems with attention and learning.[viii]
DHA even plays a role in neurotransmitter receptor function. DHA affects brain cell membrane structures including neuroreceptors.[ix]
Some of these receptors communicate inside cells when stimulated by glutamate, serotonin and acetylcholine.[x] The numbers of these receptors can be increased by you, by adding DHA to your nootropic stack.
So if you are using nootropics that affect things like acetylcholine, serotonin, dopamine and serotonin in your brain. It would be wise to add DHA to your nootropic stack. And ensure you get the most bang for your investment in nootropics.
DHA Recommended Dosage
Recommended daily dosage of DHA is 1,000 mg.
Fish oil supplements vary in ratios of DHA to EPA. Salmon naturally contain more DHA than EPA. A supplement from algae may contain only DHA.
Krill oil provides both DHA and EPA. So read the labels. And whatever supplement you get, make sure you end up with at least 1,000 mg of DHA.
And recall that fish and krill do not produce DHA on their own. Marine life get their DHA from algae in the wild.
Most brands of fish oil have been proven safe, and free of mercury. And do not contain unsafe levels of PCB’s (polychlorinated biphenyls).
To further avoid the contaminants in an unrefined supplement, choose a fish oil or Omega-3 supplement made from small, oily fish like anchovies, sardines or menhaden. And check the labels carefully for purity.
Ideally, get one of a few supplements now available that are pure, refined DHA. With lower or minimal amounts of EPA.
DHA Side Effects
Fish oil capsules commonly have both DHA and EPA. Capsules with EPA are not recommended for infants or small children. Because they upset the balance between DHA and EPA during early development. This also applies to pregnant women.
Fish oil could cause minor side effects like loose stools, upset stomach and belching.
Fish oil may lower blood pressure. So if you already take a medication to lower blood pressure, make sure you talk to your doctor first.
If you’re supplement contains EPA, it could interact with blood thinners and increase bleeding. Same is true for aspirin. But this is not true of DHA. DHA-only supplements do not thin the blood.
Fish oil supplements may lower blood sugar levels. So be careful if you’re on diabetes medications.
Omega-3 fatty acids may reduce some of the side effects of cyclosporine which is used to stop rejection after an organ transplant.
Type of DHA to Buy
DHA is available as a supplement in two forms:
- Fish oil or Omega-3 capsules. Which usually have both DHA and EPA. Most Omega-3 supplements contain higher amounts of EPA compared to DHA. But for our purposes, and to support cognitive health, we need an Omega-3 supplement containing higher amounts of DHA to EPA.
- DHA from fish oil. Some supplement manufacturers now offer capsules containing higher amounts of pure, refined DHA. And reduced amounts of EPA. Our brains require 1,000 mg DHA per day. So look for a DHA supplement that provides 1,000 mg DHA in 2-3 gelcaps.
- DHA from algae. Which may or may not contain EPA and is vegetarian friendly. Algae is the natural source of these Omega-3s in the wild and where fish and other marine life get their Omega-3s.
For as little as $49/month you can experience better cognition, memory and mood simply by using a daily DHA supplement. My favorite is Performance Lab® Omega-3 which contains 600 mg of DHA and 300 mg of EPA per dose.
Performance Lab® Omega-3 contains life’s™ OMEGA algae oil which supplies natural triglyceride Omega-3s that are 70% more bioavailable than synthetic ethyl esters used in cheaper and lower quality Omega-3 fish oil supplements.
Performance Lab® Omega-3 is delivered in NutriGels which are vegan, carrageenan-free softgels. No fishy smell or aftertaste and easy on your digestive system.
Try a bottle today: Performance Lab® Omega-3
Nootropics Expert Recommendation
DHA (Omega-3) 1,000 mg per day.
I recommend using DHA as a nootropic supplement.
Your body does not make DHA on its own. So you must get it from food. Or take it as a supplement.
DHA is one of the most important nootropics you can add to your stack. Your brain is 60% fat. And much of that fat is DHA.
DHA is critical for brain cell repair and regeneration (neurogenesis). And it is an integral part of neural signaling. Both between neurons as well as inside brain cells.
DHA has an effect on critical neurotransmitters and neuroreceptors. It is a powerful anti-inflammatory. And is involved in neuroplasticity.
Hundreds of studies on Omega-3s and DHA show benefits in preventing and even reversing neurodegenerative disease.
It’s best if you find a supplement that contains twice as much DHA than EPA. Such as Performance Lab® Omega-3. And you can safely take 1,000 mg of DHA per day.
Join The Discussion - 208 comments
Jacinta
November 17, 2021
I’m a young person do I really need to take a Double dosage of performance lab in the morning, that is 1200Mg seems like a lot sure it’s safe for a young person in their 20’s I’ve been taking just one pill per day
David Tomen
November 18, 2021
Jacinta, the recommended adult dosage for DHA is minimum 1,000 mg per day. And my research found that even teens need that amount. If in doubt then ask your doctor to run an Omega-3 Index test and see what your levels are.
Jacinta
December 2, 2021
What other things can help the brain create or heal synapses?
David Tomen
December 4, 2021
Jacinta, any supplement that increases BDNF. You find suggestions here: https://nootropicsexpert.com/13-nootropics-to-boost-bdnf/
Andy
August 29, 2021
Do I need EPA or can I have DHA without EPA?
I was going to get this but has no EPA?
NATURELO, Vegan DHA
David Tomen
August 29, 2021
Andy, your brain is around 60% fat and most of that fat is DHA. So, you brain is hungry for DHA to keep brain cell membranes fluid and healthy.
There are clinical studies that show EPA help reduce the symptoms of depression.
So are you using this DHA supplement to support overall brain health? Or are you dealing with depression as well? Because if you are dealing with depression, then something like this may be a better choice: https://bit.ly/3q98chL
Andy
August 30, 2021
No, I just wanted to make sure that EPA is not a necessity with omega and DHA alone is fine by itself, or both were needed for counterbalance
David Tomen
August 30, 2021
Andy, you need both because EPA is needed for reducing inflammation in your brain while DHA is needed for healthy brain cell membranes.
Andy
September 14, 2021
you say 1000DHA is needed per day but if I have that then I’m getting 2000MG Omega 3 then?
P-Labs give me 600DHA then 2 would give me 1200DHA but would give me 2000MG Omega that’s fine first thing in the morning
David Tomen
September 14, 2021
Andy, it is the 900 or 1,000 mg DHA that is important and not the total “omega-3s”. For the PL Omega-3 I take 2 gelcaps in the morning and 1 gelcap at noon. Which is likely not necessary since it is fat-soluble.
BTW, Life Extension has done a ton of research with Omega-3s over the last few decades. And their latest recommendation is total 3,000 mg Omega-3 per day. Your Omega-3 Index is the important indicator that you are getting sufficient Omega-3s rather than how much per day.
Vince
August 25, 2021
Hi your articles are fascinating what nootropics would you recommend for multiple sclerosis :
Curbing inflammation
Remylination and nerves
Mitochondrial dysfunction
Most important calm stress response down
Thank you.
David Tomen
August 26, 2021
Vince, there are hundreds of pages on Nootropics Expert covering all of the issues you asked about. Please use the search function top right of the top menu and search for the keywords “inflammation”, “myelin”, “mitochondria”, and “anxiety”. I have 3 articles for just anxiety, and one full article on supporting mitochondria.
Happy reading. 🙂
Benjamin
August 25, 2021
I was reading a study that Krill Oil is the best for helping more EPA in the brain
https://pubmed.ncbi.nlm.nih.gov/32304625/
https://www.sciencedaily.com/releases/2019/01/190108125417.htm
I Have been taking performance lab for a while and wonder what you think of this, Should I had Krill oil to my already performance Lab supplement for better Bio Availability
David Tomen
August 26, 2021
Benjamin, it would not work because the researchers treated Krill Oil with Mucor meihei lipase to get that effect.
I think what’s missed here is it takes awhile to increase your Omega-3 Index to healthy levels. And that is a matter of consistency and time. Increase your Performance Lab Omega-3 dose to 3 gelcaps per day. Do that for a month and then get your labs done including your Omega-3 Index.
Your brain is about 60% fat and most of the fat is DHA. It is an integral part of every brain cell membrane along with Phosphatidylserine and Phosphatidylcholine. DHA gets into the brain somehow because if it didn’t you would not survive.
BTW, it is DHA that is important to brain health and not EPA. Sure, EPA has been shown to help reduce depression. But you are still getting plenty of EPA but it’s DHA that is critical for a healthy brain.
Benjamin
August 27, 2021
okay thanks
3 per day that would be 1800MG with P-labs
so should I take all that at once or throughout the day?
would taking it before bed have any stimulatory effect?
David Tomen
August 27, 2021
3 gelcaps of Performance Lab – Omega-3 contains 900 mg DHA and half that of EPA which is what your brain needs everyday. I take 1 gelcaps in the morning and 1 gelcap at noon. But it is fat-soluble so timing is not that important.
DHA should not provide a stimulant effect but there is no reason to take it before bed.
Benjamin
August 28, 2021
What is the phospholipids content in the P-Labs Omega 3 I could not find it? it also has Vit D in it I see according to their website but does not mention the amount?
I ask about the D content as I take 1000ui daily in winter, in the summer I do not as I am very white and absorb sunshine fine
So far best type I have used
David Tomen
August 28, 2021
Benjamin, Performance Lab – Omega-3 contains 600 mg DHA and 300 mg EPA in 2 gelcaps. It does not contain Vitamin D.
Jesse
July 28, 2021
Does DHA have any impact on brain GABA levels?
David Tomen
July 28, 2021
Jesse, not that I know of.
Jesse
August 9, 2021
Does DHA get used in all parts of the brain including the deep brain in the thalamus, does it help synaptic connections repair??
Have HPPD trying to fix my brain
David Tomen
August 9, 2021
Jesse, yes it does because each one of your brain cells membranes throughout your brain is made up of DHA, PC and PS.
Jesse
August 22, 2021
Don’t mean to sound like a broken record, as I mentioned I have HPPD, doing what I can to heal my brain fried brain and not sure if taking DHA is doing much been on it for 2 weeks and not really feeling or see any benefits however, I got the performance Lab which is 600MG-DHA (very expensive though so I only take one per day to make it last 2 months) however can I mix it with NOW’s brand DHA 500MG-DHA?
so that would be Alega and fish oil so that would give me 1100MG DHA per day
thought the NOW’s brand give me a lot more around 180 pills for a cheaper price not sure if there is a difference in quality?
anyways long question short can mixing those 2 be fine? is 1100MG fine I also take Vit D with it as well
also
so ill just touch base with you here on what I can do to heal my brain i do not wanna overdo the vitamins and make stuff worse you know or put to much strain on my liver or kidneys
DHA- 600MG (current)
Bio-active b-complex- once a week – Worry it will give me too much energy in the body not brain
NAC – twice per day
L-theanine 200MG
Lemon Balm 500MG
ALCAR – 500MG once per day
L-Carnosine – (Considering)
HPPD seems to have affected my sensory processing which is the thalamus from what I have read, so if you know anything that may help that part of the brain please let me know!
I am not touching prescription meds as I feel that will worsen me!
Appreciate your time reading and responding cheers
David Tomen
August 23, 2021
Jesse, The drug used to treat hallucinogen-persisting perception disorder (HPPD) is Lamotrigine which is a sodium-channel blocker. Natural sodium channel blockers include Resveratrol (and magnesium to a less degree). Try Resveratrol and see if that helps you.
As for DHA, your brain needs 1,000 mg per day no matter where you get it from. Chances are you will not “feel” anything even using it long-term. But when things improve something else will get the credit I’m sure.
It can take weeks of regular daily dosing of DHA and Omega-3s before you get your Omega-3 Index within a healthy range. If you only get 600 mg DHA per day it will take longer to get your Omega-3 Index within range.
ED BAYLERAN
July 27, 2021
David, Algae Omega by Nordic Naturals: 2 Soft Gels contain 715 mg total Omega 3’s, 195 mg EPA, 390 mg DHA, 130 mg Other Omega 3’s. Is this an acceptable product and dosage? Would 3/day be acceptable?
David Tomen
July 28, 2021
Ed, you would need 3 soft gels of that Omega-3 per day to get the DHA you need daily. And Nordic Naturals is a good company. Just verify they don’t have any “other ingredients” in that supplement.
ED BAYLERAN
July 27, 2021
David, Thank you for providing informative conversation and sources regarding DHA and EPA.
Ashley
April 10, 2021
Hi David,
Really appreciate your work. I bought the Performance Lab Omega-3 that you recommended and I’ve noticed that the daily serving size is 2 capsules. Do you think it is better to take 1 of those in the morning and then 1 again at lunch, or better to take both of those capsules at once in the morning?
Just curious if it’s better to split things up. Such as with your Curcumin recommendation I’ve been taking 1 each with breakfast, lunch and dinner.
David Tomen
April 16, 2021
Ashley, I personally use 2 gelcaps of Performance Lab Omega-3 in the morning and 1 gelcap at noon. And like you said, one Curcumin capsule morning, noon, and late afternoon.