Why DHA supplementation is essential?

Why DHA supplements are essential

What is DHA?

        Docosahexaenoic acid or DHA is a kind of omega-3 fatty acid that present in every cells of the body and is an essential structural component of skin, eyes, and brain. DHA comprises over 90% of the omega-3 fatty acids present in the brain and up to 25% of its total fat content. DHA is essential for the development of brain and eyes of the babies during pregnancy and lactation. During pregnancy, you need 300 milligrams of DHA each day to help your baby’s brain and eyes develop. Not all prenatal vitamins contain DHA, so choose your prenatal vitamin carefully.  

How DHA helps?

       The brain undergoes a rapid growth spurt during the last trimester of pregnancy and the first years of life. Long-chain polyunsaturated fatty acids such as docosahexaenoic acid (DHA) and arachidonic acid (AA) are important for normal brain functions, the development of visual and neural tissues, and subsequently motor and cognitive development. Therefore, adequate levels of DHA and AA are important for pregnant and lactating women, and for infants. The transfer of DHA across the fetal blood–brain barrier depends on the relative amounts of fatty acids in the blood of the fetus, while the transport of DHA to the fetus during this period is highly dependent on maternal dietary intake.

What are the Sources of DHA?

        There are two important source of DHA; fish & algae. Not all fishes are source of DHA, particularly salmon, anchovies,  mackerel, tuna, halibut, trout, and herring have good amount of DHA. Contrary to the popular belief, fish per se do not produce DHA, they get it from feeding upon some marine algae like Seaweed, nori, spirulina, and chlorella. While most of the foods have adequate amount of AA, obtaining adequate levels of DHA may be a challenge, as large amounts of DHA are needed for the synthesis of membrane phospholipids to complete fetal brain development and neurogenesis. Hence, during extra requirement it needs to be supplemented.

Disadvantage of Fish based DHA

          Fish and shellfish are rich source of protein, are low in saturated fat, and have nutrients that helps in growth and development. Eating fish is a healthy habit and may also reduce the risk of heart related deaths and obesity. However, as a result of natural processes and human activity, fish also contain mercury in the form of methylmercury. Methylmercury can negatively affect the developing brain of a fetus. While DHA produced from algae, is a natural vegetarian source of DHA and free from any contaminants hence, free from mercury.

5 WAYS TO INCREASE  YOUR INTAKE OF DHA 

      Since the human body is unable to make DHA efficiently from other omega-3 fatty acids, dietary intake is the only way to have DHA.

1. Fish

Low in calories and saturated fat, and high in protein, vitamin D and omega-3s, fish can be an excellent source of nutrition for a developing baby and highly beneficial to expectant mothers.

Salmon, trout, tuna and herring can be eaten 2-3 times a week and are not only low in mercury but also high in omega-3s, which are shown to be especially important for baby’s cognitive development.  

2. Algae based DHA Supplements

Algae based DHA is an alternative source of DHA for vegetarian people. While consuming oily fish was once thought to be the only way to get DHA, it is now known that fish don’t naturally produce these omega-3s and only have high levels of them because of their algae-rich diet.

In recent years, DHA has been successfully obtained from algae, which has opened up new opportunities for Vegan and Vegetarian Omega-3 supplements like AnteVit-DHA. Research also shows, such options can be extremely effective in meeting one’s DHA requirements. Plus, algae do not contain any heavy metals or toxins so there is no risk of heavy metal toxicities. 

3. Fish Oil Supplements

When it comes to fish oil, the key is to choose one that provides at least 200 mg of DHA per serving. These types of supplements could provide neurodevelopment benefits in children, when pregnant or nursing women take them before and during pregnancy. 

4. Eggs

Eggs contain protein, vitamins and minerals essential for a healthy pregnancy, it can also be a good source of DHA, if Hens fed a diet containing flaxseed, which is known to contain large amounts of ALA, produce omega-3 eggs. However, in a developing country expecting eggs rich in DHA is doubtful.  

5. Fortified Milk

Pregnant women should consume three cups of milk each day for calcium, protein, and vitamin D to ensure a safe and healthy pregnancy. However, the amount of DHA in milks and eggs is relatively low per serving, so they should always be consumed in addition to whatever diet or supplementation strategy an expectant mother is already following.

Why DHA supplementation is essential?

        A mother’s diet has a significant impact on how much DHA her fetus can accumulate, and how much DHA her baby has at birth. Pregnant women who eat fish, or who take fish or algae oil supplements, give birth to infants with significantly higher DHA levels, compared to infants born to mothers who don’t consume preformed DHA. Taking DHA supplements or regularly eating fatty fish during pregnancy significantly increases DHA in the newborn and in breast milk.

In order to give baby the best start, expectant mothers must ensure they are getting enough DHA  in their diets. During pregnancy, women need at least 200-300 milligrams daily of this powerful omega-3 fatty acid to support the development of baby’s brain, eyes and nervous system. Plus, getting that daily dose of DHA has been shown to prevent pre-term labor, increase birth weight, & support postpartum mood in mothers.

However, the majority of expectant & lactating mothers are severely deficient in this essential nutrient. Research shows that most women are only getting around 60 mg/day and that just 1 in 14 actually take a DHA supplement.