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

9 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

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