An essential long-chain omega-3 fatty acid crucial for brain, visual, and cardiovascular health.
What it is
Docosahexaenoic acid (DHA) is a 22-carbon polyunsaturated omega-3 fatty acid found in marine microalgae and cold-water fish. In supplements, DHA is provided as purified fish oil or algal oil in triglyceride or ethyl ester forms. DHA is a major structural lipid component of neural cell membranes, retinal photoreceptors, and cardiac tissue, playing an essential role in structural fluidity and cellular signaling.
Also known as: DHA Omega-3, Omega-3 DHA
What it does
- Supports normal brain function and cognitive performance across all life stages.
- Contributes to the maintenance of normal vision and retinal photoreceptor function.
- Supports cardiovascular wellness by helping maintain healthy blood triglyceride levels.
Amplified by probiotics
The intestinal absorption of long-chain fatty acids like DHA depends on micellar solubilisation mediated by bile salts and phospholipids. Probiotic bacterial strains expressing bile-salt hydrolase (BSH) modulate the bile acid pool, regulating micelle turnover and enterocyte membrane permeability for hydrophobic lipids. Furthermore, probiotic-derived short-chain fatty acids (SCFAs) enhance intestinal epithelial integrity by upregulating tight junction proteins like occludin and zonula occludens-1. An intact mucosal barrier reduces enterocyte inflammatory stress and lipid peroxidation during absorption, optimizing the incorporation of DHA into chylomicrons for lymphatic transport to brain, ocular, and cardiovascular tissues.
Typical dose
250–1000 mg/day
The evidence
Evidence: strongExtensive human clinical research confirms that DHA supplementation effectively raises cellular omega-3 index, supporting cognitive and visual function (Horrocks 1999, Pharmacol Res). Randomized controlled trials show consistent benefits for maternal-fetal neural development and adult cardiovascular biomarker modulation (Swanson 2012, Adv Nutr).
Safety & who should check first
Extremely safe and well tolerated; total combined EPA/DHA intake up to 5 g/day is recognized as safe by EFSA and FDA. High doses may mildly prolong bleeding time; safe during pregnancy and lactation.