The Truth About DHA Fish Oil And Its Benefits
DHA fish oil is one of the most popular supplements in use
today, right behind multivitamins. So, what is DHA and what makes it so
important?
Think about this for moment. A fully grown male gorilla
weighs about 400 to 500 pounds.[1]
Though not as impressive as the phrase "800 pound gorilla" would have
us believe, that is some serious size especially considering that very little
of it is fat. Yet the gorilla's brain weighs 500 cc on average.[2]
In contrast, the average male adult human weighs 168–183
pounds,[3]
yet the brain weighs 1,300 - 1,400 pounds. What makes for such a huge
difference?[4]
Well, the difference between our brain that of one of our
closest cousins is a something known as DHA (docosahexaenoic acid).DHA does not give our brain volume, but is
also extremely important to its health and function. And that's just for
starters.
It is easy to see
why DHA fish oil supplements have gained such enormous popularity.
Just What Is DHA?
DHA is an acronym for docosahexaenoic acid, an omega-3 fatty acid. Among the essential
fatty acids (EFAs), DHA is considered, the most important. As previously
mentioned, it is an important component of the brain. DHA is also an important
component of the eyes, sperm and retina.[5] It is
essential to the proper functioning of these organs.
Best Sources of DHA
Though the body can
make DHA, it is not in sufficient amounts. To get adequate amounts, you must
obtain it from your diet. Unfortunately, the typical modern Western diet does
not contain enough omega-3 fatty acids.
DHA is most
abundantly found in cold water fish, seafood and sea algae.
Fish such as mackerel,
salmon and sardines are rich in DHA as well as another important type of fatty
acid known as EPA (eicosapentaenoic acid).
Sea algae provide mainly DHA.
Plant sources of omega-3 fatty acids (such as walnuts and
flaxseeds) provide different form of fat known as ALA (alpha-linolenic acid). This may also be suitable for those who want
to avoid animal products, are allergic to or don't like to eat fish, there is a
downside. ALA has to be converted to DHA in the body, a process that is highly
inefficient and causes loss of a large portion of the DHA.[6]
Better to just go for the real McCoy, so to speak, and get
DHA either through the diet or fish oil supplements.
Getting Omega-3 Essential Fatty Acids
While getting omega-3 essential fatty acids from eating fish
is often recommended, it is not something many of us are able to do on a
regular basis. Fresh wild-caught fish can be pricey, if you get it in the first
place.
Since fish do not actually produce DHA – they get it from
consuming sea algae – farmed fish are not a good source because of the diet
they are fed. Supplements made from algae may be more suitable for vegans,
vegetarians and others who want to avoid animal products as well as those who
allergic to or don't like fish.
Even where wild cold-water fish are available, consuming
these can expose you to high levels of mercury, PCBs, dioxins and other
contaminants due to the state of pollution in our oceans.
Taking a quality fish oil supplement may ensure adequate DHA
intake, and may be more cost-effective and safe.
Not all fish oils are created equal. Some are higher in the
omega-3 fatty acid docosahexaenoic acid (DHA) than others. Others contain more
eicosapentaenoic acid (EPA), since it is cheaper than DHA. EPA is also a
beneficial omega-3 fatty acid, but it doesn't provide as much benefit as DHA.
Therefore, it's important to seek a fish oil that contains a higher ratio of
DHA to EPA.
Why Take DHA Fish Oil?
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| Kids in class: Can DHA help improve their grades? |
DHA, and to a lesser extent EPA, have been shown to be vital
to brain health, memory, cognitive ability, digestive health and the repair and
maintenance of skin and hair.
Furthermore, studies have found that DHA fish oil may be a
potent preventative of conditions such as depression, Alzheimer's disease,
cancer, diabetes and obesity. Other evidence suggests that it may also helpful
against pain and inflammation.
DHA omega-3 supplements are recommended and even prescribed
to expectant mothers as they are essential to the development of the fetus.
No promises here, but there is some evidence to suggest that
this fatty acid may make smarter babies, as well as help children perform
better in school.[7]
Most doctors will tell their patients that the optimal way
to ensure plenty of dietary omega-3 is to eat fatty fish regularly. This is
good advice, but most people can't afford, or don't necessarily want, to eat
that much fresh fish. Therefore, a more practical method of ingestion is
needed. DHA fish oil supplements to the rescue!
How to Find a Fish Oil Product
As said before, fish oil supplements are not created equal. Some
high-quality supplements actually cost less than what you would get at your
local pharmacy or store, which contain very few active ingredients.
Here are some tips on what to look for in a fish oil
supplement:
- Freshness: Like most fats, fish oil becomes rancid quickly. At that point, it is considered unfit for consumption. The brand you choose should be packaged with freshness in mind. Fortunately, it's easy to tell if fish oil is fresh. If it smells rotten, it is. You do not want to consume bad fish; neither should you consume bad fish oil.
- Purity: This is essential in fish oil. High-end products are often molecularly distilled in order to remove heavy metals such as lead and mercury, as well as other toxins, without compromising the oil.
- DHA content: Ideally, your fish oil supplement should contain significantly more DHA than EPA. The better products may contain 200 or more milligrams of DHA per capsule (adult supplements).
- Source of the oil: A good product should reveal the animal source of the oil on the label.
Is there a supplement out there that actually meets all the
above criteria? Indeed, there is. Just click here to find out more.
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