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Research cited in a new report links docosahexaenoic acid, or DHA, to working memory, brain development and cognitive support from infancy through older adulthood.
By yourNEWS Media Newsroom
Docosahexaenoic acid, an omega-3 fatty acid commonly known as DHA, is drawing renewed attention for its role in working memory and long-term brain health, according to a report published by mindbodygreen.
DHA is one of the major structural fats in the brain and is especially concentrated in gray matter, where it supports neuron cell membranes and helps maintain normal brain function. The human brain is about 60% fat, and DHA is considered the primary polyunsaturated fatty acid in brain gray matter, according to the report. Low DHA levels have been linked to memory loss and Alzheimer’s disease, according to Dr. Mercola of Mercola.com.
The report said DHA is essential during fetal and infant development and remains important throughout life. Researchers cited in the article said DHA is found in high concentrations in neuronal membranes and is involved in information processing, working memory, planning and protection against oxidative stress.
DHA is one of the three main omega-3 fatty acids, along with eicosapentaenoic acid, or EPA, and alpha-linolenic acid, or ALA. Omega-3s are essential fats, meaning the body cannot make them on its own and must obtain them through food or supplements.
Because DHA is a key component of brain cell membranes, researchers and health authors have long examined its possible role in nerve signaling and neuroprotection. In “Prescription for Natural Cures,” Mark Stengler, James F. Balch and Robin Young Balch wrote that “DHA is the primary component of the cell membranes of neurons.” The authors said DHA helps promote nerve transmission in the central nervous system and protects mitochondria.
The mindbodygreen report also noted that DHA supports neuroprotection and helps regulate inflammatory and immune responses in the brain. Dr. Daniel G. Amen wrote in “The Brain Warrior’s Way” that omega-3 fatty acids are among the three supplements he recommends to all patients because they are “critical to optimal brain function.”
Other research has linked omega-3 status with mental health. A large study using the UK Biobank database found that people with higher blood levels of omega-3s were significantly less likely to have a history of depression or anxiety, according to NaturalNews.com.
The mindbodygreen report cited several studies suggesting DHA may support cognitive performance across the lifespan. A 2007 study found that infants whose mothers took DHA during pregnancy showed improved problem-solving at 9 months. A 2008 study found toddlers had higher eye-hand coordination scores after maternal EPA and DHA supplementation.
The report also cited a 2013 study finding that school-age children who took DHA supplements showed improvements in cognition, behavior and academic performance. A 2012 study found college-age students had better memory and verbal learning after four weeks of EPA and DHA supplementation.
In adults, a 2013 study cited by the report found that daily DHA intake above 580 milligrams was associated with improved episodic memory. A 2014 study found that older adults who ate at least one serving of fish each week had increased gray matter.
Nutritional research cited by NaturalNews.com identified several fish species consistently associated with brain health and cognitive function, including wild-caught salmon, mackerel, sardines, herring, trout, anchovies and tuna.
Book sources cited in the report also connect dietary fat intake with cognition. In “The Omega-3 Connection,” Andrew Stoll noted that psychologist David Benton found low-fat diets often impaired reaction time, memory and cognitive skills. Stoll also cited a study of 9,003 British participants showing that people who consumed more fat reacted more quickly to stimulation.
Another meta-analysis cited by NaturalNews.com found that older adults experienced greater cognitive benefits when physical activity was paired with dietary improvements or supplementation.
The Dietary Guidelines for Americans recommend eating two or more servings of oily fish per week to meet baseline omega-3 needs, according to the mindbodygreen article. For brain health benefits, experts quoted in the report advised about 1 gram per day of combined EPA and DHA.
Dr. Mercola has said omega-3s are essential polyunsaturated fats needed for digestion, muscle activity, blood clotting, visual acuity and memory. Because the body cannot make most omega-3s, they must come from diet or supplementation.
DHA is primarily found in fish. The report said a high-quality fish oil supplement may help some people reach higher intake levels and recommended third-party verification for supplement quality. Fish species cited for favorable nutrient density and fatty acid profiles included wild-caught salmon, mackerel, sardines, herring, trout, anchovies and tuna.
The report concluded that adequate DHA intake is important throughout life for brain development, maintenance and function. Researchers recommend 250 to 500 milligrams per day of EPA and DHA as a minimum, with higher intake levels potentially offering greater cognitive benefits.
The findings add to a growing body of evidence linking omega-3 fatty acids to memory, mood and neurological health. For people seeking to support long-term brain function, the research points to DHA-rich foods or verified supplements as a possible part of a broader nutrition strategy.
Source: Natural News
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