DHA (Docosahexaenoic Acid)
A marine omega-3 vital for brain and eyes.
What is DHA (Docosahexaenoic Acid)?
DHA is a long-chain marine omega-3 and a major structural building block of the brain and the retina of the eye. It is especially important during pregnancy and infancy for brain and vision development, and it supports brain function throughout life.
Health benefits of DHA (Docosahexaenoic Acid)
- A key structural fat in the brain and retina
- Important for infant brain and eye development
- Supports heart health alongside EPA
- Helps maintain healthy vision and brain function
Top food sources of DHA (Docosahexaenoic Acid)
See full rankingSalmon, sardines, mackerel, tuna, herring and algae oil. Values shown per 100 g.
Fish oil, salmon
18,232 mg
Oil, bearded seal (Oogruk) (Alaska Native)
12,377 mg
Fish oil, cod liver
10,968 mg
Fish oil, sardine
10,656 mg
Fish oil, menhaden
8,562 mg
Oil, spotted seal (Alaska Native)
6,520 mg
Fish oil, herring
4,206 mg
Oil, beluga, whale (Alaska Native)
3,940 mg
Fish, caviar, black and red, granular
3,800 mg
Fish, mackerel, salted
2,965 mg
Fish, roe, mixed species, cooked, dry heat
1,747 mg
Salmon, red (sockeye), filets with skin, smoked (Alaska Native)
1,520 mg
How much DHA (Docosahexaenoic Acid) do you need?
There is no FDA Daily Value; two servings of oily fish a week, or an algae supplement, are common recommendations.
DHA (Docosahexaenoic Acid) deficiency
Because the body converts little ALA to DHA, low fish or algae intake can mean low DHA, which matters most during pregnancy and early childhood.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
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Frequently asked questions
What does DHA (Docosahexaenoic Acid) do?
DHA is a long-chain marine omega-3 and a major structural building block of the brain and the retina of the eye. It is especially important during pregnancy and infancy for brain and vision development, and it supports brain function throughout life.
How much DHA (Docosahexaenoic Acid) do I need per day?
There is no FDA Daily Value; two servings of oily fish a week, or an algae supplement, are common recommendations.
Which foods are highest in DHA (Docosahexaenoic Acid)?
Per 100 g, some of the richest sources are Fish oil, salmon, Oil, bearded seal (Oogruk) (Alaska Native), Fish oil, cod liver, Fish oil, sardine, Fish oil, menhaden.
What happens if I don't get enough DHA (Docosahexaenoic Acid)?
Because the body converts little ALA to DHA, low fish or algae intake can mean low DHA, which matters most during pregnancy and early childhood.