Omega-3 DHA
DHA (docosahexaenoic acid) is the long-chain omega-3 the brain and the retina are built with. It comes from fish and seafood, and from algae, where fish get it in the first place.
250 mg a day of EPA and DHA combined (EFSA)
+100 - 200 mg of DHA a day in pregnancy and breastfeeding (EFSA)
Upper limit · none set; EFSA saw no safety concern up to about 1 g of DHA alone a day
- Most per 100 g 3.8g Caviar
- Most per portion 1.6g 1 fillet mackerel
- Main sources Oily fish then seafood, eggs, and algal oil
- Chain length 22 carbons, with 6 double bonds
Daily amounts: EFSA adequate intakes. Food figures per 100 g from USDA FoodData Central.
Foods High in Omega-3 DHA
Ranked per 100 g, with what a usual portion gives, limited to 3 foods per category. Foods with a Caltide calorie page link to it.
C
Caviar
0.61 g in 1 tablespoon
3.8g / 100 g
M
Mackerel
1.6 g in 1 fillet
1.4g / 100 g
S
Salmon
1.4 g in 1 fillet
Nutrition facts
1.1g / 100 g
What Is DHA?
DHA is the most unsaturated fatty acid in a normal diet: 22 carbons and six double bonds. That shape makes the membranes it sits in more fluid, and the membranes that hold the most DHA are in the light-sensing cells of the retina and at the junctions between nerve cells.
The brain and retina build up most of their DHA before birth and in the first years of life. That is why the advice on DHA is aimed mostly at pregnancy, breastfeeding, and infant feeding, rather than at adults in general.
Where Fish Get Their DHA
Fish do not make most of their DHA. Tiny algae in the sea do, small fish and krill eat the algae, and larger fish eat them. The oilier the fish, the more of that DHA it stores in its flesh. Supplements made from the algae skip the fish altogether.
| Food | Usual portion | Per portion |
|---|---|---|
| Mackerel | 1 fillet (112 g) | 1.6g |
| Salmon | 1 fillet (125 g) | 1.4g |
| Caviar | 1 tablespoon (16 g) | 0.61g |
DHA and Eye Health
DHA's role in the retina led to two large NIH trials. In AREDS2, adding 1 g a day of EPA and DHA did not slow age-related macular degeneration. In the DREAM trial, 3 g a day did not relieve dry eye any better than olive oil.
Making DHA From Plant Omega-3
The body can build DHA from ALA, the plant omega-3, but very little gets that far: the chain passes through EPA first, and conversion to DHA is even lower than to EPA. For people who eat no fish, algal oil is the direct source.
DHA Needs From Pregnancy to Adulthood
What EFSA and US agencies advise at each stage.
- Pregnancy and breastfeedingAn extra 100 to 200 mg of DHA a day (EFSA). The US FDA and EPA advise 8 to 12 ounces of fish lower in mercury a week, such as salmon, sardines, and shrimp.
- BabiesBreast milk contains DHA, and EU rules have required it in all infant formula since 2020.
- Adults250 mg of EPA and DHA together a day (EFSA), about one or two servings of oily fish a week. The US has no set amount.
Sources: NIH Office of Dietary Supplements, EFSA, US FDA. Not medical advice.
DHA Supplements
Supplements are a common source of DHA, and some prenatal vitamins include it. Most are one of three kinds.
Algal Oil
Made from algae and usually richer in DHA than in EPA. It is the option for vegans and people who avoid fish.
Fish Oil
Most ordinary fish oils carry less DHA than EPA. Compare the DHA line on the label, not the total oil.
Cod Liver Oil
Also contains vitamin A. Too much preformed vitamin A in pregnancy can cause birth defects, so count it with any prenatal vitamin before taking both.
Medicines That Interact With DHA
- Warfarin and other blood thinnershigh doses of omega-3 may add to their effect on bleeding
Ask a doctor or pharmacist before combining a supplement with a medicine.
Tracking DHA in Caltide
- Logged automaticallyCaltide adds up the DHA in every food you log and lists it under omega-3 in the Nutrition tab, where the omega-3 total is shown against the amount for your age and sex.
- Supplements count tooAdd your algal oil or prenatal vitamin once with its DHA per serving as an ingredient. Each day you tick it off, it counts toward your total.
Omega-3 DHA Sources and References
The figures and claims on this page are checked against these sources. Food amounts come from USDA FoodData Central.
- NIH Office of Dietary Supplements: Omega-3 Fatty Acids, Health Professional Fact Sheet
- EFSA: Scientific Opinion on Dietary Reference Values for fats (2010)
- AREDS2 Research Group: Lutein + zeaxanthin and omega-3 fatty acids for age-related macular degeneration, JAMA (2013)
- ClinicalTrials.gov: Dry Eye Assessment and Management (DREAM) Study
- USDA FoodData Central
Questions About Omega-3 DHA
DHA (docosahexaenoic acid) is a long-chain omega-3 fatty acid with 22 carbons. It is a building block of cell membranes in the brain and the retina of the eye.
EFSA advises an extra 100 to 200 mg of DHA a day during pregnancy and breastfeeding, on top of the 250 mg of EPA and DHA advised for all adults.
In our food library, caviar: 3.8 g per 100 g. Mackerel (1.4 g) and Salmon (1.1 g) come next. Oily fish and fish roe are far ahead of other foods.
A little. A boiled egg in our library has 0.032 g of DHA per 100 g, a small fraction of what oily fish has. Eggs sold as omega-3 eggs can have more.
From algal oil. Fish get their DHA from the algae at the bottom of their food chain, and supplements made from those algae supply DHA without fish.
Not in the largest trial. In a year-long NIH study, people with dry eye who took 3 g a day of EPA and DHA from fish oil did no better than those who took olive oil.
Yes. EU rules have required DHA in all infant formula since 2020, after EFSA advised it. Breast milk also contains DHA, and the amount depends on the mother's diet.
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