What are the benefits of DHA?

DHA (docosahexaenoic acid) is an omega-3 fatty acid considered essential for health. It plays a role in anti-inflammatory processes and is essential for the healthy development of the foetal brain and healthy ageing. DHA is a key component of all cell membranes and is found in abundance in the brain and retina [1].

DHA is also a physiologically essential nutrient in the brain for the normal functioning of neural tissue (including cognitive performance, learning capacity, memory, ...) [2], and in the retina of the eye for visual acuity [3].

Chronic inflammation is thought to be at the root of many diseases, including cardiovascular disease. Studies show that DHA helps reduce certain inflammation markers [4] that are characteristic of cardiovascular disease [5].

DHA is an omega-3 fatty acid with a strong anti-inflammatory action, which is beneficial throughout the cycle. 

Omega-3s are the raw material for the production of sex hormones. They play a very important role in the composition and fluidity of oocyte membranes (which make it easier for sperm to penetrate the egg). They help reduce inflammation and support hormonal balance. 

According to studies, increasing DHA intake may in particular lead to: 

Feel free to combine your food supplement to support conception with a DHA supplement for optimal effectiveness.

Many pregnant women are likely to have low concentrations of long-chain polyunsaturated omega-3 fatty acids and may benefit from increasing their DHA intake, either through dietary sources or in supplement form [15]. It is estimated that pregnant women need at least 250 mg of DHA per day. 

Maternal DHA reserves can decrease by 50% during pregnancy and may not return to pre-pregnancy levels until six months after birth [16]. The more DHA a pregnant woman consumes, the better it will be for: 

Baby bump, our pregnancy food supplement, with bioavailable vitamins and minerals, choline and DHA! 2 capsules per day provide 200mg of DHA.

Our pregnancy vitamins Bump essentials or Bump powder do not contain DHA, but you can take them with our product pregnancy omega-3 Omega mama. 

DHA is an omega-3 with anti-inflammatory properties. Anti-inflammatory foods help support the body and its tissues, as reducing the inflammatory response allows muscles and tissues to recover from their enormous effort. DHA is therefore a valuable ally in postpartum recovery [23]. 

Its benefits don't stop there! 
 

Limiting mommy brain

Postnatal exhaustion is the common phenomenon of fatigue and depletion, associated with a feeling of "baby brain" (also known as mommy brain). This encompasses symptoms of poor concentration, memory difficulties and sudden emotional changes [24]. 

Reducing the risk of postpartum depression
 

There is an inverse relationship between DHA status and depressive symptoms. One study showed that DHA and total omega-3 fatty acids were significantly lower in women who developed postpartum depression than in women who did not develop it [29].

Changes in the long-chain polyunsaturated fatty acid status of the brain, particularly a reduction in DHA, are associated with postpartum depression [30]. 

Omega-3s may reduce the prevalence of depression and help alleviate its symptoms by limiting the production of pro-inflammatory molecules and acting on neuronal communication [31].
 

To find out more about the impact of nutrition on the risk of postpartum depression, take a look at our article onpostpartum nutrition.

Our postpartum food supplement, Post essentials, does not contain omega-3s but features the patented active ingredient Extramel®, which supports mood and emotional wellbeing. It can be taken alongside our DHA Omega Mama supplement. 

Maternal DHA levels decline during breastfeeding, reflecting the transfer into breast milk of a fatty acid that is important for the child's development [32]. It is estimated that breastfeeding women need at least 250 mg of DHA per day. 

Our breastfeeding snack Cho-chocolat contains 200mg of DHA, to cover the needs of breastfeeding mothers while giving lactation a boost. It can be taken alongside breastfeeding vitamin.

And for children from 3 years old, discover our omega 3 for children Omega kids, specially formulated for them.  

The conversion of alpha-linolenic acid in the body provides only modest amounts of DHA. This conversion is limited (between 0.05 and 4% is converted to DHA). Therefore, a dietary intake of DHA is necessary to meet requirements [38]. 

Dietary sources of DHA

The foods richest in DHA are [39]: 

• Salmon oil (1.4g of oil provides 250mg of DHA)
• Cod liver oil (2.4g of oil provides 250mg of DHA)
• Smoked mackerel (3.35g per 100g)
• Sardines in oil (1.58g per 100g)
• Cooked salmon (1.46g per 100g)
• Smoked herring (1.2g per 100g)
• Eggs (250mg per 100g) — if they are fed on linseed, look for the Blue White Heart label.
• Seafood is also a good source of DHA.

Did you know? 

Eggs contain DHA but also choline ! Studies show that consuming DHA and choline at the same time helps to improve your status in both these nutrients! Our supplement choline pregnancy helps to meet the increased needs during the maternity period.

Did you know? 

Eggs contain DHA but also choline ! Studies show that consuming DHA and choline together helps improve your levels of these 2 nutrients! Our supplement choline pregnancy helps meet the increased nutritional needs during the maternity period.

DHA is found mainly in fish. However, some fish are contaminated with heavy metals — the larger the fish, the more methylmercury it tends to contain. To find out more about which fish are safe to eat during pregnancy, for example, take a look at our article on fish and pregnancy. 

What about food supplements containing DHA?

In shops, you will generally find 2 types of food supplements containing DHA: those based on fish oil and those based on schizochytrium microalgae oil. 
 

Schizochytrium oil has one major advantage: it is vegan.

In addition, another key advantage is that it will not be contaminated by heavy metals. Indeed, fish oil can contain pollutants (DDT, PCBs, etc.), heavy metals (cadmium, arsenic, etc.) and these can be transferred to humans through consumption. Although the quantity of toxins present in fish oil is low, chronic exposure to these contaminants can lead to long-term health complications [40].
 

A word of caution, however: not all fish oils are necessarily contaminated — it all depends on the source and the tests carried out by manufacturers to ensure the safety of their product!

Furthermore, the majority of fish oil-based products contain DHA in ethyl ester form, whereas schizochytrium oil contains DHA in triglyceride form. One study shows that the triglyceride form is absorbed by the body nearly twice as efficiently as the ethyl ester form [41]. 

Did you know? 

Omega Mama contains oil from schizochytrium microalgae, which is naturally rich in DHA and vegan. One capsule provides 250 mg of DHA, to help cover your needs and support your body.

Our Cho-chocolat snacks as well as our Crazy nut spread also contain DHA from schizochytrium microalgae oil! Each serving provides 200 mg of DHA! 

DHA remains relevant at the menopause, where it may contribute to cardiovascular and cognitive comfort. If this stage applies to you, our menopause supplements often combine this type of active ingredient.

DHA is an essential fatty acid needed at every stage of life, whether for the cycle, conception, pregnancy and breastfeeding, or the post-partum period. 
 

It is important to monitor your intake: if you do not consume animal products (fish, eggs), you may not be getting enough DHA (the body's own synthesis is limited).