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DHA, or docosahexaenoic acid, is an omega-3 fatty acid that is essential for brain development and function. It is a key component of cell membranes and can be found in high amounts in the brain and retina. (source, source)
Low serum DHA levels can stem from physiological factors like inadequate conversion of precursor fatty acids in the liver and insufficient intake of DHA-rich foods. A diet lacking in sources of omega-3 fatty acids, such as fatty fish like salmon and mackerel, can contribute to low DHA levels. (source, source)
Prioritize fatty fish: Consumption of omega-3 fatty acids increases DHA. Fatty fish are a rich source of omega-3 fatty acids. Consuming fatty fish increases DHA. (source, source) Recommendation: Eat at least two servings of fatty fish a week.
One serving examples: Salmon (3 oz), Herring (3 oz), Bluefin Tuna (3 oz), Anchovies (3 oz), Mackerel (3 oz)
Avoid alcohol: Alcohol decreases omega-3 fatty acids. (source) Ethanol inhibits metabolic pathways that convert alpha-linolenic acid into omega-3 fatty acids. (source) Limiting alcohol consumption will increase omega-3 fatty acid levels in the body. Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
Eat fatty fish at restaurants: Consumption of omega-3 fatty acids increases DHA. Fatty fish are a rich source of omega-3 fatty acids. Consuming fatty fish increases DHA. (source, source) Recommendation: When dining out, choose fatty fish over other sources of protein.
Supplement with fish oil: Fish oil supplementation has been shown to increase serum DHA. (source) Fish oil is a rich source of omega-3 fatty acids. Consumption of omega-3 fatty acids increases DHA. (source, source) Recommendation: Consume at least 3 g of fish oil supplements daily.
High serum DHA levels can often be attributed to physiological factors related to the metabolism of omega-3 fatty acids, particularly in organs like the liver and brain where DHA is synthesized and utilized. Nutritionally, consuming a diet rich in sources of DHA, such as fatty fish like salmon and sardines, along with omega-3 supplements, can contribute to elevated serum DHA levels. (source, source)
Limit foods high in omega-3 fatty acids: Ingestion of omega-3 fatty acids has been shown to increase DHA. (source) Limiting intake of foods high in omega-3 fatty acids will decrease DHA. Recommendation: Monitor and limit excess consumption of foods high in omega-3 fatty acids, like fatty fish, to ensure optimal levels.
Monitor omega-3 fatty acids: Supplementing with omega-3 fatty acids raises DHA. (source) Limiting intake of omega-3 fatty acids will decrease DHA. Recommendation: Monitor excess omega-3 fatty acid intake and concentrations in supplements.
