The Vital Role of Vegan DHA: Understanding Its Importance and Sources (2024)

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DHA, or docosahexaenoic acid, is a type of Omega-3 fatty acid that is pivotal for maintaining brain health, vision, and overall cellular integrity. While commonly associated with fish oil, there are plant-based sources of DHA suitable for vegans. This article explores what DHA is, why it's crucial for health, and how vegans can ensure they're getting enough of this essential nutrient.

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You may have heard the American Heart Association’s recommendation to consume two servings of fatty fish per week for the sake of your heart. This advice stems from the fact that fish, like salmon, herring, and sardines, are brimming with a specific type of fat known as DHA—a crucial omega-3 essential fatty acid.

But here’s a remarkable fact: fish don’t naturally produce DHA themselves; they obtain it from the very source we can access directly—algae. So, the burning question emerges: Must you indulge in fishy fare to secure your share of DHA? The resounding answer is a resolute no! Vegans, too, can harness the benefits of DHA without resorting to fish or fish oil supplements.

Which is great news because we know that fish often contain harmful toxin sand heavy metals that can be detrimental to our health. And not only do fish feel pain, but overfishing is causing significant harm to the oceans and our planet. In other words, eating fish is not the answer to getting enough DHA!

What is DHA?

Docosahexaenoic acid (DHA) is one of the most prevalent Omega-3 fatty acids in the brain and retina. Unlike its counterpart EPA (eicosapentaenoic acid), DHA is primarily known for its role in supporting brain development and function, as well as eye health.

Omega-3s are integral components of cell membranes, contributing to their structural integrity. What sets DHA apart is its exceptional concentration within cells found in the brain and eyes, underlining its critical significance for the optimal functioning of these vital organs.

Why is DHA Important?

DHA is critical for healthy brain development, which is why you’ll often see it added to infant formulas. And, when pregnant people take DHA supplements in pregnancy, their babies tend to have better cognitive abilities.

DHA is important throughout the life cycle, not just in utero and as an infant. As the brain continues to develop through childhood and adolescence, DHA is essential. And studies have found higher blood concentrations of DHA to be associated with better cognitive performance in adults.

There is some evidence showing the importance of omega-3s in preventing excessive cognitive decline later in life. Still, more research is needed on the specific impact of DHA on risk for Alzheimer’s disease and dementia.

Omega-3s have also been linked with heart health. Higher levels of DHA in the blood have been associated with lower disease progression in people who have heart disease. As for preventing heart disease, research is mixed. Specifically, supplementing with fish oil has not been shown to be beneficial for the generally healthy adult.

Vegan Sources of DHA

While DHA is not found in plant foods, it is produced by algae. Supplement manufacturers are able to harvest the vegan DHA from algae and put it into capsules, oils, and other supplements. Today vegan DHA can be obtained from three primary sources:

• Algal Oil: The primary vegan source of DHA, algal oil is derived from algae and contains both DHA and EPA. It’s available in liquid form or as a softgel supplement.
• DHA-Fortified Foods: Some vegan foods are fortified with algal-derived DHA, including certain brands of soy milk, tofu, and vegan yogurts.
• DHA Supplements: For those who prefer a direct approach, vegan DHA supplements sourced from algae are available. These are especially recommended for pregnant women, older adults, and those at risk of heart diseases.

Research has found vegans to have lower amounts of DHA in their blood than meat-eaters, and we’re not sure if vegans have lower amounts of DHA in their brains and eyes. If you want to be extra cautious, it’s a good idea to take a vegan DHA supplement in addition to consuming plenty of ALA.

How Much DHA do I Need?

In addition to consuming the dietary reference intake of ALA (1.6 grams per day for males and 1.1 grams per day for females), Jack Norris, RD, of VeganHealth.org offers the option of consuming an extra 2 grams of ALA or 200 to 300 milligrams of DHA per day.

Vegan DHA Supplements

In the quest for optimal health and well-being, many individuals are turning to vegan omega-3 supplements as a sustainable and compassionate alternative to traditional fish-based sources. These supplements offer a potent dose of essential fatty acids, particularly EPA and DHA. Many vegan multivitamins also include a dose of plant-based Omega-3s!

Here are a few trusted brands that offer algae-derived DHA to meet your daily needs.

• Ritual’s Omega-3 DHA + EPA
• Deva Vegan Omega-3 DHA EPA Supplement
• Performance Lab Omega 3
• Naturelo vegan DHA softgel
• Calgee Vegan Omega-3
• MaryRuth’s Omega 3-6-7-9 Gummies
• Barlean’s Vegan Omega Flax + Algae Oil
• Freshfield Vegan Omega 3, DHA, and DPA
• Purity Products Vegan Omega 3-6-9
• Spectrum Essentials Soft Gels, Vegan Ultra Omega-3 EPA and DHA with Vitamin D

Before beginning any new dietary supplements, be sure to discuss it with your health care provider. For personalized nutrition advice, work with a registered dietitian nutritionist.

References and Resources

• Advice About Eating Fish. U.S. Food and Drug Administration website. Updated July 2, 2019. Accessed October 31, 2019.
• Essential Fatty Acids. Linus Pauling Institute. Oregon State University. Updated May 2019. Accessed October 31, 2019.
• Omega-3 Fatty Acids Fact Sheet for Health Professionals. NIH Office of Dietary Supplements. Updated October 17, 2019. Accessed October 31, 2019.
• Omega-3s Part 1—Basics. VeganHealth.org. Updated June 2012. Accessed October 31, 2019.