Is DHA the same thing as Omega 3 Fatty Acids?

I was asked by a client, “Is DHA the same thing as Omega 3 fatty acid?”

I thought this was a great question and opportunity to share some information about DHA and Omega 3 fatty acids. Most people are aware that DHA is important during pregnancy for fetal brain development but it also reduces the risk of postpartum depression, high blood pressure during pregnancy, and gestational diabetes. Omega 3 fatty acids have been shown to protect against depression and inflammation, ADHD in children, allergies and cardiovascular health.

The fetal brain is growing dramatically in the third trimester so even if you are pregnant and have not been supplementing with it thus far, it is not too late to start now.

So to answer the question, is DHA the same thing as Omega 3 fatty acid?

There are three critical Omega 3 Fatty acids and DHA is one of them.

1. ALA (short chain of 13 carbon omega 3 fatty acids). This is found in walnuts, organic non GMO soy, flax seeds, hemp seeds, and chia seeds. The body cannot make ALA on its own so it needs to come from the diet.

2. EPA (long chain of 20 carbon omega fatty acids). Found in fatty fish, tiny amounts in eggs and seaweed. We can produce EPA from ALA.

3. DHA (long form of 22 carbon omega fatty acids). Found in same places as EPA. The body can convert EPA to DHA so the foods high in ALA’s are very important.

What is the bottom line? How do you ensure you are getting adequate DHA?

You start by making sure you are eating enough food sources containing ALA. This will give your body the opportunity to convert ALA into EPA.  Then the EPA can be converted into DHA.

What is important to know...

Is that not everyone is efficient at this conversion from ALA, to EPA, to DHA.

So even if you are eating plenty of foods containing ALA, that may not ensure you are getting enough omega 3 fatty acids for your health, and the development of your baby.  If you are unsure of your ability to convert EPA to DHA you can get a blood test to determine your conversion level.

If you do not know your conversion rate, as a safety measure and to ensure you and your baby are getting what you need I highly recommend supplementing with a vegan, algae based DHA. 

Why a plant based supplement and not fish oil?

I never recommend supplementing with fish oil (pregnant or not) due to the environmental contamination, toxins and mercury found in the supplements; instead take a plant based supplement so that you know there is no mercury in it. Even tiny amounts of mercury can damage a developing baby’s brain.

Dr. Holly Roberts clearly shares her opinion on omega-3 supplementation in her book, “Your Vegetarian Pregnancy”,

“People usually take omega-3 supplements to prevent cardiovascular heart disease. Actually, it could be dangerous for you to supplement your diet with omega-3 fatty acids during your pregnancy. Some fish liver oil supplements contain high levels of vitamin A and D, but the vitamin A is derived from animal sources rather than vegetable sources and can cause abnormalities in an unborn fetus. In addition, fish livers tend to concentrate toxic materials, and this is not the time for you to include toxins in your diet. The fish that are used to create omega-3 supplements are also many of the same fish that the FDA has declared hazardous to pregnant women owing to their high content of methyl mercury. For example, mackerel is often a source of omega-3 fatty acids for vitamin supplements, yet the FDA considers it hazardous to pregnant and nursing women.”

Disclaimer: I am not a medical doctor. I am a health coach graduate from Health Mastery Institute. This information is meant for educational purposes only. This information does not constitute medical or nutritional guidance or advice in terms of prescriptive advice. It is not a substitute for seeking advice from health professionals or doctors. It is not intended to diagnose or treat any disease. Anything you learn from this information or protocol is at your own risk.