Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart.
Docosahexaenoic acid, or DHA, is a type of omega-3 fat. Like the omega-3 fat eicosapentaenoic acid (EPA), DHA is plentiful in oily fish, such as salmon and anchovies.
Your body can only make a small amount of DHA from other fatty acids, so you need to consume it directly from food or a supplement.
Together, DHA and EPA may help reduce inflammation and your risk of chronic diseases, such as heart disease. On its own, DHA supports brain function and eye health.
Here are 12 science-backed health benefits of DHA.
The use of binary terms such as “male” and “female” or “men” and “women” in this article reflects the language of the sources we’ve used. Unless otherwise noted, it’s unclear whether the research we reference included participants with expansive gender identities.
Omega-3 fats are commonly recommended for heart health. The majority of studies test DHA and EPA combined rather than individually.
The few studies that test DHA alone suggest that it may be more effective than EPA for improving several markers of heart health.
A 2025 study found that individuals with the highest levels of docosahexaenoic acid (DHA) in their bodies had a much lower risk of developing cardiovascular disease, suggesting DHA offers a protective effect on cardiovascular health.
A 2024 study also found that taking DHA had other benefits for the body, including:
- regulating triglycerides, a type of fat found in the blood of which high levels can lead to a variety of diseases such as heart disease and stroke
- helping with insulin resistance
- regulating blood pressure
- regulating total cholesterol
- lowering inflammatory markers in the body that can contribute to the development of certain medical conditions
Attention deficit hyperactivity disorder (ADHD) — which includes impulsive behaviors and difficulty concentrating — generally starts in childhood but often continues into adulthood.
As the main omega-3 fat in your brain, DHA helps increase blood flow during mental tasks. Research has shown that children and adults with ADHD commonly have lower blood levels of DHA.
A 2025 study found that omega-3 fatty acids play an important role in maintaining brain health by:
- maintaining the fluidity of the membrane
- promoting the release of essential neurotransmitters such a serotonin
- enhancing cognitive function
This can all contribute to the development of neurodevelopmental brain disorders such as ADHD by improving symptoms, and taking omega-3 supplements during pregnancy can boost the cognitive growth of a child.
Research is still ongoing, however.
Delivering a baby before 34 weeks of pregnancy is an early preterm birth and increases the baby’s risk of health problems.
A 2025 analysis of people consuming 1000 mg of DHA daily during pregnancy reduced their risk of early preterm birth slightly, but only if the person takes DHA supplements at the beginning of pregnancy. That being said, omega-3 supports the development of the brain, eyes, and central nervous system of babies in the womb.
Another 2024 study found that low DHA blood levels contributed to an increase in the risk of preterm birth.
It is especially important to make sure you’re getting sufficient amounts of DHA when you’re pregnant — either through diet, supplements, or both.
To achieve these levels, pregnant individuals can consume two portions of low-mercury, omega-3-rich fish per week. While many women take prenatal vitamins, it’s essential to note that some products lack DHA, so be sure to read the label carefully.
Omega-3 fats such as DHA have anti-inflammatory effects. Increasing your DHA intake can help balance the excess of inflammatory omega-6 fats that are typical of Western diets rich in soybean and corn oil.
DHA’s anti-inflammatory properties may reduce your risk of chronic diseases that are common with age, such as heart disease, and improve autoimmune conditions like rheumatoid arthritis, which causes joint pain.
A
Strenuous exercise can trigger muscle inflammation and soreness. DHA — alone or in combination with EPA — may help reduce muscle soreness and limitations in range of motion after exercise, partly due to its anti-inflammatory effects.
In one
It’s uncertain whether DHA and other omega-3 fats help age-related macular degeneration (AMD) as once thought, but they may improve dry eyes and diabetic eye disease (retinopathy).
A 2025 study found that DHA supplements can help improve visual development in infants, making it increasingly important as they grow.
A 2024 study also found that DHA can help alleviate retinal damage resulting from oxidative stress. This could be due to the antioxidant and anti-inflammatory properties of DHA, which neutralize free radicals. Free radicals are highly unstable and reactive atoms that can cause cellular damage in the body.
Chronic inflammation is a risk factor for cancer. Higher intake of omega-3 fats, such as DHA links to a lower risk of several cancers, including colorectal, pancreatic, breast, and prostate cancer.
DHA may help reduce the risk of cancerthrough its anti-inflammatory effects. Cell studies also indicate that it may inhibit the growth of cancer cells.
Additionally, a small number of studies suggest that DHA may enhance the benefits of chemotherapy. However, these tests are experimental, with inconsistent results, and scientists are working to understand how DHA may be beneficial.
Studies indicate that DHA may enhance the effectiveness of anticancer drugs and combat cancer cells, but further research is necessary.
DHA is the main omega-3 fat in your brain and is essential for a functional nervous system, which includes your brain.
A 2023 study found that DHA supplementation resulted in a 27% decrease in the risk of dementia and a 24% decrease in the risk of Alzheimer’s disease. This could stem from its protective effect on cognitive decline.
DHA supports good blood flow, or circulation, and may improve endothelial function — the ability of your blood vessels to dilate.
The
The analysis reveals that individuals who consume approximately 2 to 3 grams of omega-3 fatty acids daily experience a reduction in systolic and diastolic blood pressure of around 2 mmHg on average. Those with higher blood pressure consumed 3 mmHg, which resulted in a 4.5 mmHg decrease in systolic blood pressure.
This is due to improved blood vessel dilation and improved blood flow.
DHA is essential for brain and eye development in babies. These organs grow rapidly during a woman’s last trimester of pregnancy and the first few years of life.
A 2024 study found that providing beneficial nutrients to the gut microbiome is of high importance due to its close relationship with brain function; therefore, it’s essential for people to obtain sufficient DHA during pregnancy and while nursing to support a baby’s brain development.
Many infertility cases are due to factors in men’s reproductive health, and dietary fat intake has been shown to affect sperm health.
In fact, low DHA status is a common cause of low quality sperm and is frequently found in men with subfertility or infertility problems.
Getting adequate DHA supports both the vitality, such as the percentage of live, healthy sperm in semen, and the motility of sperm, which impacts fertility.
Globally,
A 2025 study states that consuming fatty acids not only exhibits anti-inflammatory properties but also aids in the release of serotonin in the body. Serotonin, sometimes known as the “happiness chemical”, helps control mood.
Experts have not established a Reference Daily Intake (RDI) for DHA; however, a daily intake of
It’s best to discuss omega-3 supplement doses with your doctor for specific health concerns or if you plan to take high doses.
If you have a health condition or are taking any medications, check with your doctor before taking DHA supplements.
Large doses of DHA and EPA can thin your blood, so if you’re taking a blood-thinning drug or have surgery planned, your doctor
If you have a fish allergy, your doctor may advise you to avoid fish oil supplements, though very pure fish oils may not cause a problem. Algae is a non-fish source of DHA used in some supplements.
Other potential side effects of DHA include a fishy taste in your mouth and burping. Choosing highly-purified supplements and freezing the capsules may help minimize these side effects.
DHA has a whole host of benefits for the body, including:
- lowering triglycerides
- preventing cardiovascular health issues
- promoting cognitive and eye development in babies
- preventing the development of a variety conditions such as Alzheimer’s disease, cancer, stroke, rheumatoid arthritis, and depression
Symptoms of deficiency include:
- skin issues
- joint issues
- depression
Oily fish, such as mackerel, salmon, sardines, trout, and anchovies contain the highest amount of DHA.
DHA is an omega-3 fat that you should consume from food, supplements, or both, as your body doesn’t produce much of it.
It may help prevent or improve chronic conditions, such as heart disease, certain cancers, Alzheimer’s disease, depression, and inflammatory conditions like rheumatoid arthritis.
DHA is also essential for sperm health and a healthy pregnancy, including a reduced risk of preterm births and the proper development of babies’ brains. In children, it may improve ADHD symptoms.