Dha On Plant-Based Diets: Do You Need A Supplement?

DHA, or docosahexaenoic acid, is an essential omega-3 fatty acid that is important for brain and eye health. While it is typically found in fatty fish, it is originally sourced from algae, which is plant-based. This raises the question: do you need DHA on a plant-based diet?

Plant-based sources of DHA

DHA, or docosahexaenoic acid, is one of the three main types of omega-3 fatty acids, along with EPA (eicosapentaenoic acid) and ALA (alpha-linolenic acid). Omega-3 fatty acids are considered essential for health, playing a critical role in brain function, lowering harmful lipid levels, and reducing inflammation in the arteries. While omega-3 fatty acids are typically associated with fatty fish, there are several plant-based sources of DHA that can help meet your dietary needs. Here are some of the best plant-based sources of DHA:

Algae and Seaweed

Algae is the most potent vegan source of DHA and is, in fact, where fish derive their omega-3 content from. Algae-based supplements often contain both DHA and EPA, making them an excellent choice for boosting omega-3 intake. Seaweed, another excellent source of DHA, offers moderate levels of omega-3 while also being rich in iodine, calcium, and magnesium.

Spirulina

Spirulina is a nutrient-dense superfood and a fantastic plant-based source of omega-3, especially EPA. While it has minimal DHA content, it compensates with a high protein concentration of up to 70% by weight and potent antioxidant properties. You can easily add spirulina to your diet by sprinkling some powder into your salad or blending it into a smoothie.

Flaxseeds and Flaxseed Oil

Flaxseeds are among the richest vegan sources of omega-3, containing up to 73% polyunsaturated fatty acids, including ALA. They are also a good source of lignans, which may help balance hormones and reduce the risk of certain cancers. Flaxseed oil is also a great option, providing a concentrated dose of omega-3 fatty acids.

Chia Seeds

Chia seeds are a superfood staple and an excellent plant-based source of omega-3. These tiny seeds contain about 20% protein and are shelf-stable, lasting up to two years at room temperature. Chia seeds can be easily incorporated into your diet by adding them to desserts, sprinkling them over salads, or using them in smoothies.

Hemp Seeds

Hemp seeds are another nutrient-dense option, providing ALA, protein, vitamins, and fiber. They are also a good source of omega-3, with studies suggesting that the omega-3s in hemp seeds may benefit heart health by preventing blood clots and aiding in heart recovery after a heart attack.

Walnuts

Walnuts are an excellent nut-based source of omega-3, with a quarter-cup serving providing over 100% of the daily recommended omega-3 value. Studies suggest that walnuts may have additional health benefits, such as lowering blood pressure and increasing gut bacteria diversity.

Benefits of DHA

DHA, or docosahexaenoic acid, is an essential omega-3 fatty acid that plays a crucial role in maintaining human health. While it is predominantly found in fatty fish, it can also be sourced from certain plant-based foods and supplements. Here are some key benefits of DHA:

Heart Health

DHA is known for its positive impact on heart health. It helps to lower inflammation, improve blood vessel health, and reduce triglyceride levels, thereby contributing to a reduced risk of heart disease and stroke.

Brain Health

DHA is essential for brain development and function. It forms the membranes of cells in the brain, constituting around 40% of the fatty acids present. Adequate DHA intake is linked to improved cognitive performance, memory, and overall brain health.

Eye Health

DHA may also help alleviate dry eye symptoms, especially for those who spend a lot of time in front of screens.

Pregnancy and Infant Development

DHA is critical for the healthy development of babies during pregnancy and infancy. It supports the proper development of the baby's brain, eyes, and nervous system. The American Pregnancy Association recommends that pregnant and breastfeeding women supplement their diet with DHA to ensure optimal levels for both mother and child.

Anti-Inflammatory Properties

DHA, along with other omega-3 fatty acids, has anti-inflammatory properties. This can help reduce the risk of various diseases and conditions associated with inflammation.

While DHA is commonly associated with fatty fish, vegans and vegetarians can still meet their DHA requirements through plant-based sources. Algae, the original source of DHA for fish, can be consumed as a supplement or in its natural form. Additionally, certain plant-based foods like walnuts, flaxseeds, chia seeds, and hemp seeds provide ALA, which the body can convert, albeit inefficiently, into DHA. However, it is recommended that those on plant-based diets consider supplementing with DHA to ensure adequate intake.

Recommended DHA intake

DHA, or docosahexaenoic acid, is an omega-3 fatty acid that is considered an essential fatty acid. This means that it is necessary for health and cannot be produced by the body, so it must be obtained through food or supplements. Omega-3 fatty acids are important for maintaining heart and brain health, as well as kidney function, eye health, and skin health.

The recommended intake of DHA varies depending on age and health status. For healthy adults, a minimum of 250-500 mg of DHA per day is generally recommended by health organizations. However, higher amounts are often recommended for certain health conditions or for individuals with metabolic risk factors. For example, the American Heart Association recommends that people with coronary heart disease or heart failure take omega-3 supplements containing DHA daily, with a dose of 1,000 mg per day being commonly used in studies. For people with high triglycerides, the recommended dose is 4,000 mg per day.

During pregnancy and lactation, DHA is critical for the proper development of the baby's brain, eyes, and nervous system. The American Pregnancy Association recommends that all pregnant and breastfeeding women supplement with DHA, regardless of their diet. The recommended daily intake of DHA for pregnant and lactating women is not specified, but it is important to ensure adequate levels through supplementation or a diet high in DHA-rich foods.

For children, the recommended DHA intake varies with age. The FDA suggests the following serving sizes of fish or seafood per week for children:

• 1 ounce for ages 1-3
• 2 ounces for ages 4-7
• 3 ounces for ages 8-10
• 4 ounces for age 11 and up

Additionally, an extra 200-300 mg of DHA per day is recommended during pregnancy and nursing.

It is important to note that the body's ability to convert ALA to DHA is limited, so it is recommended to include direct sources of DHA in the diet or through supplementation. Algal oil is a reliable, plant-based source of DHA and is where fish obtain their DHA from.

DHA supplements

DHA (docosahexaenoic acid) is an omega-3 fatty acid that is important for brain and eye health. While it is found in fatty fish, it is also available in some plant-based sources, such as algae, which is where the fish obtain it from.

DHA is an essential fatty acid, meaning the body cannot produce it and must obtain it from food or supplements. It is important for the development and functioning of cell membranes and can help to lower inflammation, improve blood vessel health, and lower triglyceride levels. DHA is particularly important for pregnant and breastfeeding women, as it supports the healthy development of the baby's brain, eyes, and nervous system.

Sources of DHA Supplements

Algae oil is a reliable, plant-based source of DHA and is available in supplement form. Some brands offering vegan DHA supplements include Nordic Naturals, Testa, Dr Fuhrman, Deva, Source Naturals, Nature's Way, Wanderlust, and Zenwise Health.

Most health organizations recommend a minimum of 250-500mg of DHA per day for healthy adults. For pregnant and breastfeeding women, a supplement of at least 300mg per day is recommended. For athletes and those who exercise regularly, a higher dose of 1500-2000mg per day may be beneficial.

Other Considerations

While plant-based diets are typically high in ALA (alpha-linolenic acid), another type of omega-3 fatty acid, they are often low in DHA and EPA (eicosapentaenoic acid). The body can convert ALA to DHA and EPA, but the process is slow and inefficient. Therefore, it is recommended that those following a plant-based diet consider supplementing with DHA and EPA to ensure adequate intake.

DHA for pregnant women

DHA, or docosahexaenoic acid, is an omega-3 fatty acid that is considered an essential fatty acid. This means that it is necessary for health, and our bodies cannot make it, so we must get it through food or supplements. Omega-3 fatty acids are important for maintaining heart and brain health, as well as kidney function, eye health, and skin health.

DHA is critical to support the proper development of the baby's brain, eyes, and nervous system. Additionally, omega-3 intake during pregnancy helps support a healthy postpartum mood and can reduce the risk of preterm birth and gestational diabetes mellitus. DHA accumulation ramps up during the third trimester and continues throughout the first two years of life, which is why the American Pregnancy Association recommends that all pregnant and breastfeeding women supplement with DHA, regardless of diet.

Plant-Based Sources of DHA

Plant-derived omega-3s come in the form of alpha-linolenic acid (ALA), which our bodies then convert into DHA and eicosapentaenoic acid (EPA). While fish contain both DHA and EPA, women following vegan diets have been found to have significantly more long-chain omega-3 fats in their blood compared with fish eaters, meat eaters, and ovo-lacto-vegetarians. This is because the body converts ALA into DHA and EPA.

Recommended Sources of DHA for Pregnant Women

Algae oil is a reliable, plant-based source of preformed DHA. In fact, microalgae is where fish get their DHA from, so supplementing with it cuts out the middleman! The American Pregnancy Association recommends their official omega-3 supplement, Nordic Naturals, which provides options for adults, pregnant women, and infants.

DHA Supplementation Guidelines

The American Pregnancy Association highly recommends DHA supplementation for most adults, but especially for plant-based pregnant, lactating moms, and infants. As discussed above, this period of growth is a critical time for brain and eye development, and the research around the benefits of DHA is very strong.

Frequently asked questions