DHA
Also known as Docosahexaenoic acid, 22:6 n-3
DHA (docosahexaenoic acid) is a long-chain omega-3 fat and a major structural building block of the brain, nervous system, and the retina of the eye. It is found in oily fish and algae, and it is especially important during pregnancy and infancy.
Why it matters
What it does in your body
- Major structural fat in the brain and nervous system
- Builds the retina and supports vision
- Critical for fetal and infant brain development
- Supports heart health
Intake guidance
How much you need
There is no formal Adequate Intake for DHA in adults, but the common suggestion is about 250 to 500 mg/day of DHA and EPA combined, met with two servings of fatty fish per week. Pregnant and breastfeeding women are often advised to get at least 200 mg of DHA per day for fetal and infant brain development.
What affects it
What affects your intake
Pregnancy and infancy
DHA is laid down rapidly in the developing brain and eye, so needs are emphasized in pregnancy, breastfeeding, and infant formula.
Fish and algae intake
Oily fish and algae oil are the direct sources; the body makes very little DHA from plant ALA.
Vegan diets
Because DHA comes from marine sources, vegans often rely on algae oil to get it directly.
In practice
Good to know
Good to know: DHA is the omega-3 that literally builds brain and eye tissue, which is why it is added to infant formula and recommended in pregnancy. Since the body barely converts plant ALA into DHA, fish or algae oil is the dependable route. For most adults, regular fatty fish covers it.
Where to get it
Best food sources
The bottom line
DHA is a structural brain and eye fat that matters most in pregnancy and infancy. Get it from oily fish or algae oil, since plant omega-3 converts to DHA poorly.
Track dha automatically
DHA is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The classification, roles, and guidance on this page come from the references below, drawing on the Institute of Medicine (now the National Academies) Dietary Reference Intakes and reputable nutrition science.
- NIH Office of Dietary Supplements, Omega-3 Fatty Acids Fact Sheet for Health Professionals
- American College of Obstetricians and Gynecologists
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.