Why your brain can't live without DHA
Did you know that your brain is about 60% fat? Not just any fat, but fatty acids that your brain needs. DHA (docosahexaenoic acid) is an omega-3 fatty acid that is good for the brain*. In this article you will read why DHA is important and how to get enough of it.
Your brain is a high-fat organ
Your brain is composed of about 60% fat, more than any other organ in your body. Of that fat, 10-15% is DHA, an important omega-3 fatty acid that your body cannot make itself. This also explains why good fats are so important for your brain.
After the second year of life, your body no longer makes new brain cells. Your brain then develops mainly by making connections between existing cells. Therefore, it is good to give your brain the right nutrients.
Why is DHA for the brain so important?
DHA is mainly found in the cell membranes (walls) of your brain cells. It contributes to the structure of these cell walls, where a lot of activity takes place. Scientists have found that DHA has several functions for your brain:
- DHA is an important building block for the brain;*
- DHA contributes to the maintenance of normal brain function;*
- DHA plays a role in brain function.*
5 interesting facts about your brain
Your brain is constantly active. It weighs only 2% of your body weight, but consumes 20% of your energy! Even during sleep, your brain continues to work hard: it processes information, stores memories and controls your bodily functions. Here are 5 more surprising facts about your brain:
- It takes 25 years to mature.
The brain is far from fully developed at birth. It takes as many as 25 years for the brain to fully develop. - The exciting second year.
In the second year, language develops very quickly. Most children go through a kind of word race, expanding their vocabulary very quickly in just a few months. - This is what happens when you learn something new
Learning is the process of new connections forming between brain cells. When you experience something or read something, a memory forms in your brain through the connection of thousands of brain cells. - DHA is important in early development
Maternal intake of DHA contributes to normal brain development in the fetus and breastfed infants.* - Brain fitness really does exist!
Scientific research shows that daily mental memory training has a measurable effect on the brain. The brain visibly enlarges with training, just like a muscle.
How much DHA do you need?
To maintain normal brain function, a daily intake of 250 mg of DHA is recommended.* You get this amount by eating a serving of oily fish about twice a week.
Only, many people don't get enough fish. About 24 percent of Dutch people eat fish twice a week or more. That means that three in four people may be getting too little DHA.
At certain stages of life, additional DHA may be even more important. Maternal DHA intake contributes to normal brain development in the fetus and breastfed infants.*
Is plant-based omega-3 also sufficient?
Your body can make a small amount of DHA itself from plant-based omega-3 (ALA), but this conversion is very inefficient at only 1-5%. Therefore, it is important to get DHA directly.
The main natural sources are fatty fish such as salmon, mackerel and herring. But did you know that fish don't make DHA themselves either? They get it through algae in their food chain. Therefore, algal oil is an excellent alternative: you go directly to the source. Of course, you can also choose fish oil if you don't get enough DHA.
In conclusion, DHA as part of a healthy lifestyle
Getting enough DHA gives your brain the nutrients it needs. DHA is an important building block for the brain* and contributes to the maintenance of normal brain function*.
Whether you choose oily fish, algae oil or fish oil, the most important thing is that you get enough DHA. At Arctic Blue, we understand the importance of pure, high-quality omega-3 fatty acids for your brain health. That's why we have several DHA-rich supplements to help you meet your daily requirement.
Combine this with plenty of exercise, challenging mental activities and healthy eating, and you're giving your brain the best chance for both today and in the future!
*Approved EFSA health claims. An additional daily intake of 200 mg of DHA is recommended for pregnant and breastfeeding women.