How to get DHA in your diet? A comprehensive nutrition guide

November 2, 2025 •

5 min read

Did you know the human body has a very limited ability to produce its own DHA from plant-based omega-3s, with conversion rates as low as 0.5% in some cases? Therefore, it is crucial to understand how to get DHA in your diet to effectively support your brain, eye, and heart health throughout all life stages. This guide will help you navigate your options, from food to supplements.

Quick Summary

DHA is a vital omega-3 fatty acid for brain and eye health that must be primarily sourced through diet. Optimal intake can be achieved through consuming fatty fish or shellfish, while vegetarians and vegans can utilize algae oil. Fortified foods are another valuable option, and quality supplements are available to ensure adequate intake for all dietary preferences.

Key Points

Fatty Fish is a top source: Cold-water oily fish like salmon, mackerel, and sardines are excellent direct sources of DHA and EPA, recommended for regular consumption.
Algae Oil is the vegan solution: Microalgae are the original producers of DHA and provide a sustainable, contaminant-free vegan supplement option suitable for vegetarians and vegans.
ALA Conversion is low: While plant sources like flaxseeds contain ALA, the body converts it to DHA very inefficiently, making direct DHA sources more reliable.
Consider Supplements for consistency: For those with dietary restrictions or low fish intake, supplements from fish oil, krill oil, or algae oil ensure consistent, adequate DHA levels.
Fortified foods offer a boost: Some eggs, milk, and other products are enriched with DHA, offering a convenient way to increase intake.
DHA is critical for life stages: From fetal brain development to supporting cognitive function in old age, DHA plays a vital role throughout the lifespan.
Absorption is enhanced with meals: To improve absorption and minimize potential side effects like a fishy aftertaste, take omega-3 supplements with food, especially meals containing fat.

DHA, or docosahexaenoic acid, is a long-chain polyunsaturated fatty acid essential for human health, playing a critical structural role in the brain and retina. While other omega-3s like alpha-linolenic acid (ALA) can be converted into DHA in the body, this conversion is inefficient, making direct dietary intake highly important. Research has linked adequate DHA levels to a wide range of health benefits, including supporting cognitive function, reducing the risk of cardiovascular disease, and contributing to healthy pregnancies and infant development. Ensuring a consistent and sufficient intake is key to reaping these benefits.

Marine Sources of DHA

For most people, the richest and most bioavailable sources of pre-formed DHA and EPA (eicosapentaenoic acid) are found in the marine ecosystem. These foods accumulate the fatty acids by consuming DHA-producing microalgae or smaller organisms that do so.

Oily fish

Cold-water oily fish are the most well-known dietary sources of DHA. Eating a couple of servings of these fish per week is typically recommended by health authorities to meet daily omega-3 needs. Popular choices include:

Salmon: A widely available fatty fish, both wild and farmed varieties are excellent sources of DHA.
Mackerel: Rich in omega-3s, mackerel can be purchased fresh or canned.
Sardines: Small, oily, and often sold in cans, sardines are a cost-effective and nutrient-dense option.
Herring and anchovies: These smaller fish are also packed with DHA.
Trout: Particularly lake trout, is another valuable source.

Shellfish and other seafood

While not as high in DHA as oily fish, other seafood contributes to intake. Oysters and mussels, for instance, contain a good amount of omega-3s.

Plant-Based and Fortified DHA Options

For those who do not eat fish, getting DHA directly from food is more challenging but still possible. Plant-based sources primarily contain ALA, not DHA, though some direct sources do exist.

Algae-based products

Microalgae are the foundational source of omega-3s in the marine food chain. Products derived from cultivated microalgae offer a direct and sustainable vegan source of both DHA and EPA. Algae oil is a popular supplement, and some foods are fortified with it.

Fortified and enriched foods

Many food manufacturers add DHA to their products to increase their nutritional value. Check labels for:

Fortified eggs: Eggs from hens fed an omega-3-enriched diet contain higher levels of DHA.
Fortified milk and dairy alternatives: Some brands of milk, yogurt, and plant-based milks add DHA.
Other fortified items: Look for bread, cereals, and spreads that list omega-3 or DHA on the label.

Inefficient ALA sources

Plant foods like flaxseeds, chia seeds, and walnuts are rich in ALA, but the human body's conversion of ALA to DHA is very low. While these foods offer other nutritional benefits, they cannot be relied upon for adequate DHA intake alone.

DHA Supplements

For many, especially those who avoid or eat little fish, supplements are the most reliable way to ensure adequate DHA intake. Supplementation is particularly recommended for pregnant and breastfeeding women, infants, and those with certain health conditions.

Types of DHA supplements

Fish oil: The most common omega-3 supplement, derived from fatty fish. It typically contains both EPA and DHA in varying ratios.
Cod liver oil: Sourced from the liver of cod, it is rich in DHA, EPA, and also provides vitamins A and D.
Krill oil: Extracted from krill, it contains DHA and EPA and is often perceived to be more bioavailable due to its phospholipid structure.
Algal oil: A vegan and vegetarian-friendly alternative directly sourced from microalgae, the primary producer of omega-3s. It is often higher in DHA than EPA, making it a powerful source for brain health.

Supplement Formulations

Supplements can come in different chemical forms, which can affect absorption. Triglyceride (TG) form, found naturally in fish and algae, is generally considered more bioavailable than the ethyl ester (EE) form, which is used in some concentrates. To minimize side effects like a fishy aftertaste or burping, some supplements offer low-odor softgels or suggest taking them with meals.

DHA Sources for Different Dietary Needs


Source Category	Examples	DHA & EPA Content	Best for...	Notes
Fatty Fish	Salmon, mackerel, sardines, trout	High	Omnivores and pescatarians	Excellent, direct source, but some larger fish may have mercury concerns.
Vegan Sources	Algae oil supplements, fortified foods	High (variable in foods)	Vegans and vegetarians	Directly provides DHA, avoiding inefficient ALA conversion.
ALA-Rich Plants	Flaxseeds, walnuts, chia seeds	Contains ALA, converts poorly to DHA	General health (supports overall omega-3 intake)	Not a reliable primary source of DHA.
Fortified Products	Eggs, milk, bread	Varies by brand	Boosting intake easily	Convenient way to supplement diet, check labels for DHA amount.
Supplements	Fish oil, krill oil, algae oil	High (specified on label)	Reliable, consistent dosing	Good for those with low dietary intake or specific needs.

Practical Tips for Boosting Your DHA Intake

Eat fish consistently: Aim for two servings of fatty fish weekly to meet baseline recommendations. Canned options like sardines and salmon are convenient and affordable. The British Heart Foundation provides helpful ideas for incorporating more fish into your meals.
Choose fortified options: Select eggs or milk fortified with DHA to increase your daily intake with minimal effort.
Supplement strategically: If you're vegan, vegetarian, or simply don't eat enough fish, a quality algae oil supplement is an effective choice. For general supplements, taking them with a meal containing other fats will enhance absorption.
Prioritize for specific life stages: Pregnant and breastfeeding women, and those caring for infants, should be particularly mindful of DHA intake. Algae oil is a safe and reliable option during this critical period.

Conclusion

DHA is an irreplaceable nutrient, and since the body cannot synthesize it in sufficient quantities, dietary sources are essential. Whether through fatty fish, vegan algae oil, or fortified products, there are numerous ways to incorporate this vital omega-3 into your diet. For consistent and reliable intake, especially for those with dietary restrictions or increased needs, high-quality supplementation is a practical solution. By focusing on a combination of these strategies, you can ensure your body receives the DHA it needs to support your brain, heart, and overall health throughout your life.

Frequently Asked Questions

The primary food source of DHA is cold-water fatty fish such as salmon, mackerel, herring, and sardines. These fish are rich in the omega-3 fatty acids EPA and DHA.

Vegans and vegetarians can get DHA from algae oil, a plant-based oil extracted directly from microalgae. This is a reliable source of pre-formed DHA, unlike plant seeds that only contain ALA.

For many people, particularly those who don't regularly consume fatty fish, supplements are a reliable way to ensure adequate DHA intake. They are especially recommended for pregnant and breastfeeding women, and those with low dietary intake.

ALA (alpha-linolenic acid) is a plant-based omega-3 fatty acid found in seeds like flax and chia. DHA (docosahexaenoic acid) is a long-chain omega-3 predominantly found in marine sources. The body's conversion of ALA to DHA is very limited.

While frank deficiency is rare, low omega-3 levels can cause symptoms like dry skin, hair thinning, fatigue, poor concentration, and mood swings. Adequate intake can help prevent these issues.

Fortified foods like certain eggs, milks, and breads can be a convenient and easy way to increase DHA intake, though the amount can vary by brand. Always check the nutrition label for specific DHA content.

The best time to take a DHA or omega-3 supplement is with a meal that contains other fats, as this significantly improves absorption. Taking it with your largest meal can be effective. Consistency is more important than specific timing.