DHA (Docosahexaenoic Acid) is an omega-3 fat. Like EPA (eicosapentaenoic acid), DHA is found in fatty fish such as salmon, tuna, mackerel, herring…
Our bodies can only make small amounts of DHA from other fatty acids, so it’s important to consume DHA directly from foods or supplements. DHA has been shown to provide numerous health benefits.
Effects of DHA
1. Reduce the risk of heart disease
Omega-3 fatty acids have been shown to benefit heart health. This benefit comes from the combination of both DHA and EPA, not alone. However, DHA may be more effective than EPA in improving some markers of heart health.
In a study in 154 obese adults, a daily dose of 2,700 mg of DHA for 10 weeks increased the omega-3 index, a marker of blood omega-3 levels associated with a reduction of 5.6 % risk of sudden cardiac death. Meanwhile, the same dose of EPA only increased the omega-3 index by 3.3%.
DHA also reduced blood triglycerides by 13.3% compared to EPA by only 11.9%, while DHA increased HDL cholesterol (the good cholesterol) by 7.6% compared to the slight decrease for EPA.
2. Improve Attention Deficit Hyperactivity Disorder (ADHD)
Attention-deficit hyperactivity disorder (ADHD) is characterized by impulsive and inattentive behaviors that often begin in childhood but can persist into adulthood.
As the main omega-3 fat in the brain, DHA helps increase blood flow during mental tasks. Research has shown that children and adults with ADHD often have lower blood levels of DHA. Children with ADHD who took DHA showed some significant improvements in attention or behavior.
For example, in a 16-week study in 362 children, those taking 600 mg of DHA per day experienced an 8% reduction in parental impulsive behaviors – a figure that is double the reduction observed. found in the placebo group.
3. Reduce the risk of preterm birth
Giving birth before 34 weeks of pregnancy is considered premature and increases the baby’s risk of health problems. An analysis of two large studies found that women who consumed 600–800 mg of DHA per day during pregnancy reduced their risk of premature birth by 40% in the US and 64% in Australia, compared with those taking a placebo. medicine. Therefore, pregnant women must ensure an adequate supply of DHA.
4. Fights Inflammation
DHA has a strong anti-inflammatory effect. Increasing DHA intake will help balance excess levels of inflammatory omega-6 fats.
DHA’s anti-inflammatory properties may reduce the risk of common chronic diseases with age, such as heart and gum disease, and improve autoimmune conditions such as rheumatoid arthritis.
5. Supports muscle recovery after exercise
Strenuous exercise can cause inflammation and muscle pain. Supplementing with DHA alone or in combination with EPA may help reduce muscle pain and limitation in range of motion after exercise.
6. Good for the eyes
DHA and other omega-3 fats have the potential to improve dry eyes and diabetic eye disease (retinopathy). Additionally, DHA may reduce contact lens discomfort and the risk of glaucoma.
7. Reduce the risk of certain cancers
Chronic inflammation is a risk factor for cancer. High intake of omega-3 fats like DHA has been linked to a reduced risk of several cancers, including colorectal, pancreatic, breast and prostate cancers.
DHA may help reduce cancer risk thanks to its anti-inflammatory effects. Cell studies also show that DHA can inhibit the growth of cancer cells. Additionally, some studies suggest that DHA may improve the benefits of chemotherapy during cancer treatment.
8. Prevent or slow down Alzheimer’s disease
DHA is the main omega-3 fat in the brain and is essential for a functioning nervous system, including the brain. Studies have shown that people with Alzheimer’s disease have lower levels of DHA in their brains than older adults with good brain function.
9. Lowers blood pressure and aids circulation
DHA supports good blood circulation and may improve endothelial function – the ability of blood vessels to dilate.
A review of 20 studies found that DHA and EPA may also help lower blood pressure, although each specific fat may affect different aspects. DHA reduced diastolic blood pressure by an average of 3.1 mmHg, while EPA reduced systolic blood pressure by an average of 3.8 mmHg.
10. Supports normal brain and eye development in infants
DHA is essential for brain and eye development in infants. These organs develop rapidly during the last 3 months of pregnancy and the first few years of life.
11. Supports Men’s Reproductive Health
Nearly 50% of infertility cases are caused by factors in a man’s reproductive health, and dietary fat has been shown to affect sperm health. Low DHA status is the most common cause of low-quality sperm and is commonly seen in men with infertility or infertility problems.
12. Protecting mental health
Getting adequate amounts of DHA and EPA has been linked to a reduced risk of depression. DHA and EPA support serotonin, a neurotransmitter that can help balance mood. The anti-inflammatory effects of these omega-3 fats on nerve cells may also reduce the risk of depression.
When and how much should you take DHA?
DHA is better absorbed after meals. Many studies have shown that fatty foods increase the absorption of DHA. Therefore, DHA should be taken immediately after eating. In addition, DHA can be taken in the evening after meals to help sleep better.
Experts do not set a reference daily intake (RDI) for DHA, but 200–500 mg of DHA plus EPA per day is generally considered the most appropriate supplement for good health.
If you have specific health concerns, or are taking any medications, consult your doctor about the right dose of DHA.
at Blogtuan.info – Source: Eva.vn – Read the original article here
