However, according to a June 2022 study published in Current Developments in Nutrition, American adults lack adequate amounts of two of the three major omega-3 fatty acids—including DHA, which is possibly the most important fatty acid of the group for stimulating the brain.
Read on to learn more about omega-3s, the different types, and how to increase your intake to keep your brain and body in tip-top shape.
What are omega-3 fatty acids and how do they support brain health?
“Omega-3 fatty acids are unsaturated or ‘healthy’ fats found in both animal and plant foods,” he says. Bianca Tamburello, RDN, a New York-based dietitian. “It’s important to make sure you’re eating foods rich in omega-3s because our bodies can’t make this essential nutrient.”
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As we mentioned earlier, omega-3s support overall health in many ways, though they’re especially well-known for promoting and protecting brain health at all stages of life. “This powerful nutrient supports mental health and is associated with less age-related cognitive declineas well as a decreased risk of depression and fewer depressive symptoms,” says Tamburello. He also points out that omega-3s, and DHA in particular, are essential for fetal and newborn brain developmentwhich is why they are an integral part of the diets of pregnant women and new mothers.
Types of omega-3
Tamburello shares that the three main types of omega-3 fatty acids are:
- Docosahexaenoic acid (DHA)
- Eicosapentaenoic acid (EPA)
- Alpha-linolenic acid (ALA)
“DHA is thought to be an especially important omega-3 and is crucial to the structure of the brain, eyes, and other parts of the body,” says Tamburello. “Both DHA and EPA have powerful anti-inflammatory properties that can help fight inflammation, which is beneficial in helping related conditions.” Unfortunately, the findings of the 2022 study cited above show that American adults are not meeting the Adequate Intake (AI) for these omega-3s on a regular basis.
However, it appears that many adults are reaching the AI values for ALA, and this discrepancy makes sense once you understand what your main food sources are. “ALA is found in plant foods, seeds, and seed oils, including flaxseed and flaxseed oil, soybeans and soybean oil, canola oil, chia seeds, and walnuts,” says Tamburello. “Because vegetable oils are found in many processed foods, ALA is more common in the Western diet than DHA and EPA.” In other words, even if you don’t add flaxseed oil to your smoothie in the morning or at lunch mason jar salad With chia seeds, some less nutritious food options can still help you reach the AI values for ALA, which (depending on the source) is between 1.1 grams to 2 grams per day.
“ALA’s function is primarily to convert food into energy that the body can use for regular function,” says Tamburello. “Although the body can convert a small amount of ALA to DHA and EPA, this process does not create enough EPA and DHA to replace food with EPA and DHA.” Bottom line, it’s worth taking a closer look at your diet to make sure you’re getting enough DHA (and EPA) to keep your brain, mood, and body healthy for years to come.
3 Ways to Increase Your DHA Intake for More DHA Benefits
To get the most brain-boosting benefits of DHA from omega-3s, you’ll need to prioritize incorporating more of this nutrient into your diet. These are the best ways to do it.
1. Eat more fish
“To increase your DHA intake, eat more fatty fish like salmon, sardines, and tuna,” says Tamburello. She says they are among the most significant sources of DHA *and* EPA, so head to your local fishmonger (and/or browse canned fish and canned seafood options) for more nutrient-dense bang for your buck. She also suggests looking for options that are generally rich in omega-3s. “For example, I look for salmon from Chile because it’s particularly high in omega-3s,” he adds.
Note: Tamburello mentions that, unlike ALA, DHA does not have a set recommendation for intake on its own; instead, health organizations often suggest combined values for DHA and EPA. “The Dietary Guidelines for Americans recommends eating two servings of fish (about eight ounces total) per week for overall health. This adds up to an average of 250 milligrams of combined DHA and EPA per serving, although consuming more DHA and EPA is also beneficial,” she says. (People with cardiovascular disease are advised to increase their combined daily intake of DHA and EPA to about a gram per day.)
2. Stock up on fish oil or fish oil supplements
“There are very few vegan sources of DHA, which makes it more difficult for vegans and vegetarians to obtain this nutrient through diet,” says Tamburello. That said, if you follow a vegetarian diet or just don’t like fish and/or shellfish, fish oil and fish oil supplements are additional RD-approved sources of DHA.
Learn more about fish oil supplements from a registered dietitian by watching this video:
3. Supplement with algae oil
If fish oil and fish oil supplements are a difficult step for you (whether you follow a vegan or plant-based diet or otherwise), rest assured that there is an option available that can help you increase your DHA benefits: algae oil. “Those who don’t feel comfortable taking fish oil supplements can lean on algae oil, which contains both DHA and EPA,” says Tamburello. Additionally, he also suggests that people who fall into this camp should still prioritize healthy sources of ALA, such as chia seeds, walnuts, and flaxseeds to keep their higher omega-3 game on point.
