DHA (Docosahexaenoic Acid)

Overview

DHA (docosahexaenoic acid, 22:6 n-3) accounts for approximately 10–15% of total brain fatty acids, but it represents 20–30% of the fatty acids in neuronal phospholipids such as phosphatidylethanolamine (PE) and phosphatidylserine (PS), and more than 90% of the brain's omega-3 PUFA. It is critical for membrane fluidity, synaptic vesicle fusion, and neurodevelopment. DHA is transported across the blood-brain barrier as LPC-DHA via the MFSD2A transporter, making phospholipid-bound forms (such as those found in fish roe and krill oil) particularly effective for brain DHA accretion.

Recipes

1 recipe containing this substance

Salmon Bowl-pistachio-cacao-nibs

A functional ECS-supportive bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil to help preserve anandamide tone, improve membrane lipid composition, and support gut–brain signaling.

Foods

11 foods containing this substance

Algal Oil

Vegan DHA source from microalgae

Fish Roe

General category of fish eggs providing phospholipid-bound omega-3s

Herring

Oily fish rich in EPA/DHA omega-3s

Lumpfish Roe

Fish roe providing phospholipid-bound omega-3s

Mackerel

Oily fish rich in EPA/DHA, CoQ10, taurine, and vitamin D

Mussels

Nutrient-dense bivalve providing phospholipid-bound omega-3s; accepted by some vegans (ostroveganism)

Oysters

Highest zinc content among common foods; unique source of phospholipid-bound omega-3s; accepted by some vegans (ostroveganism)

Salmon

Oily fish rich in EPA/DHA, protein, and B vitamins

Salmon Roe

Phospholipid-bound omega-3s with superior brain bioavailability

Sardines

Small oily fish rich in EPA/DHA, CoQ10, and calcium

Tuna

Fish providing omega-3, niacin, selenium, and complete protein

Biological Mechanisms and Implications

Biological Target	Therapeutic Areas	Mechanism of Action
Endocannabinoid System (ECS)	ADHD, Anxiety & GAD, Depression & MDD	Production of docosahexaenoyl ethanolamide (DHEA), an N-acyl ethanolamine for endocannabinoid-like signaling
Inflammation	ADHD, Alzheimer's Disease, Anxiety & GAD, Bipolar Disorder, Depression & MDD	Precursor to specialized pro-resolving mediators (SPMs) including protectins and maresins; terminates inflammation without immunosuppression
Neurochemical Balance	ADHD, Alzheimer's Disease, Anxiety & GAD, Bipolar Disorder, Depression & MDD	Accounts for ~10–15% of total brain fatty acids, but represents 20–30% of fatty acids in neuronal phospholipids such as PE and PS, and more than 90% of the brain's omega-3 PUFA; critical for membrane fluidity, synaptic vesicle fusion, and neurodevelopment; transported across BBB as LPC-DHA via MFSD2A

References

• DHA accounts for ~10–15% of total brain fatty acids, but it represents 20–30% of the fatty acids in neuronal phospholipids such as PE and PS, and more than 90% of the brain's omega-3 PUFA; omega-3s influence gene expression, neurotransmission, inflammation resolution, and synaptic plasticity McNamara and Carlson 2006
• DHA or EPA incorporated into PC and converted into lysophosphatidylcholine (LPC) crosses the blood-brain barrier far more efficiently than free fatty acid or triglyceride-bound forms Patrick 2019
• Phospholipid-bound omega-3s such as krill oil and fish roe were 1.9-fold more efficacious for brain gray matter DHA accretion in porcine models Liu et al. 2014
• Specialized pro-resolving mediators (SPMs), derived from omega-3s (DHA and EPA), terminate inflammation without suppressing immune surveillance; include resolvins, protectins, and maresins Serhan and Petasis 2011
• Found in: salmon roe, fish oil, algae oil