What is the best source of DHA for your health?

December 2, 2025 •

5 min read

A 2021 review confirmed the essential nature of docosahexaenoic acid (DHA) for optimal brain and eye function throughout one's lifetime, especially during infancy and aging. With its vital role well-established, understanding what is the best source of DHA is a key step towards securing these significant health benefits for yourself and your family.

Quick Summary

The most potent sources of DHA are fatty fish and algae oil, with the optimal choice depending on dietary preferences and lifestyle. While ALA from plant foods converts poorly to DHA, fortified products and various supplements offer alternative ways to increase intake effectively.

Key Points

Fatty Fish is a Primary Source: Oily, cold-water fish like salmon, sardines, and mackerel are traditionally recognized as excellent sources of preformed DHA and EPA.
Algae Oil is the Vegan Alternative: Algae oil provides a direct, sustainable, and pure source of DHA, making it the best option for vegetarians and vegans.
ALA Conversion is Inefficient: Plant-based sources like flaxseed and walnuts contain ALA, but the body's conversion to DHA is too low to rely on for optimal levels.
Supplements Provide High Doses: Fish oil, krill oil, and algae oil supplements offer concentrated and reliable doses of DHA, ideal for those who don't consume enough through diet.
Source Varies by Need: The ideal source depends on individual factors such as diet, life stage (e.g., pregnancy), and concerns about contaminants like mercury.
Fortified Foods Offer Convenience: For those looking to easily increase intake, products like fortified eggs and dairy can provide a supplemental source of DHA.

What is DHA and Why is it Important?

DHA, or docosahexaenoic acid, is a long-chain omega-3 fatty acid that is a primary structural component of the human brain's cerebral cortex, skin, and retina. Your body can produce a small amount of DHA from alpha-linolenic acid (ALA), an omega-3 found in certain plants, but this conversion is highly inefficient, typically yielding only 0.1–0.5% of ALA into DHA. Therefore, obtaining preformed DHA directly from food or supplements is necessary to maintain adequate levels for critical functions.

Adequate DHA intake is associated with numerous health benefits, playing a crucial role in cognitive and visual development in infants and supporting brain health as we age. It is especially important for pregnant and breastfeeding women, whose intake directly influences the baby's DHA status. For adults, sufficient DHA intake is linked to better heart health and a lower risk of cognitive decline.

Leading Sources of DHA

Oily Fish and Seafood

For omnivores, oily fish are widely considered the gold standard for DHA and EPA, another beneficial omega-3. These marine species accumulate their omega-3s by consuming microalgae, making them a concentrated source of these essential fats. However, the DHA content can vary significantly between different types of fish, and concerns exist regarding environmental contaminants like mercury in certain species. The American Heart Association recommends two servings of fatty fish per week.

Examples of high-DHA fish and seafood include:

Salmon: A 100g serving of cooked farmed salmon contains around 1.46g of DHA.
Sardines: Canned sardines in tomato sauce offer about 0.74g of DHA per 3 ounces.
Mackerel: Atlantic mackerel provides 0.59g of DHA per 3-ounce serving.
Herring: A 3-ounce serving delivers a substantial 0.94g of DHA.
Oysters: These contain all three major omega-3 types, including a healthy dose of DHA.

Algae Oil

For vegetarians, vegans, or those concerned about mercury in fish, algae oil is a superior alternative. This is because algae are the primary, original source of the DHA that fish eventually consume. By consuming algae oil directly, you can get high-quality DHA without relying on animal products. Algal oil supplements are a viable alternative to fish oil and can effectively raise DHA levels in the body. Production of algae oil is also more sustainable and has a lower environmental footprint than fish oil.

Fortified and Other Food Sources

In addition to the primary sources, some foods are fortified with omega-3s to boost intake. These are often made using fish or algal oil.

Fortified Eggs: Certain brands of eggs are enriched with omega-3s, providing a useful amount of DHA, especially for ovo-vegetarians.
Fortified Dairy and Juices: Some milks, yogurts, and juices have added omega-3s.
Grass-Fed Products: Meat and dairy from grass-fed animals may contain small amounts of omega-3s due to the animals' diet.

Plant-Based ALA Sources

Plant sources like flaxseed, chia seeds, and walnuts are rich in ALA, the omega-3 precursor. While these are great for overall health, relying on them alone for DHA is insufficient due to the low conversion rate. They should be seen as a complement to direct DHA sources, not a substitute.

Comparison of Key DHA Sources


Source	Pros	Cons
Fatty Fish	High in concentrated DHA and EPA; also provides protein, vitamin D, and selenium.	Potential for mercury and other contaminants, especially in larger fish; unsustainable fishing practices.
Algae Oil	Sustainable, vegan-friendly, direct source of DHA; avoids contaminants present in fish.	Potentially lower total omega-3 levels (less EPA) compared to some fish oils; can be more expensive.
Fish Oil Supplements	High dose of DHA and EPA; widely available.	Potential for fishy aftertaste; purity varies; often sourced from anchovies or cod.
Fortified Foods	Convenient and easy to integrate into the diet; often has minimal taste impact.	DHA content can be lower than in natural sources; requires checking labels carefully.
Plant ALA Sources	Good for general health; provides fiber and other nutrients.	Very low and inefficient conversion to DHA; insufficient for meeting DHA needs.

How to Choose the Best Source of DHA for You

Choosing the optimal DHA source depends on several personal factors, including your diet, health concerns, and life stage.

For Omnivores and Pescatarians

If you eat fish, incorporating two servings of fatty fish like salmon or sardines per week is an excellent strategy. Opt for smaller forage fish to minimize mercury exposure. Supplements like cod liver oil are also potent sources of DHA, but be mindful of high vitamin A content.

For Vegetarians and Vegans

Algae oil is the most direct and effective source of preformed DHA for those on plant-based diets. Look for high-quality, reputable algal oil supplements. Do not rely solely on ALA-rich foods like flaxseed and walnuts, as they do not provide sufficient DHA.

During Pregnancy and Breastfeeding

Due to the high demand for DHA in fetal brain and eye development, pregnant and nursing mothers have increased needs. Both fatty fish (carefully chosen for low mercury) and high-quality supplements (fish oil or algae oil) are recommended, often with a specific daily dosage. Always consult a healthcare provider for personalized advice on dosage and sourcing during this critical time.

For Children

Infants receive DHA from breast milk or fortified formula. Older children can get DHA from kid-friendly foods like salmon patties or fortified milk. Supplements are a reliable option for picky eaters; opt for a chewable or gel capsule designed for children, and consult a pediatrician first.

Conclusion

Ultimately, there is no single "best" source of DHA for everyone. The ideal option aligns with your dietary restrictions, health goals, and personal values. While fatty fish and their derivatives are potent sources, algae oil provides a superior, sustainable, and contaminant-free alternative for those following plant-based diets. For many, a combination of dietary sources and targeted supplementation is the most effective approach to ensure adequate intake of this vital nutrient. Whether from the ocean or a lab-grown microalgae, prioritizing DHA is a critical investment in your long-term health.

For more information on DHA's role in the body and recommended intake levels, you can review resources from authoritative sources such as the NIH Office of Dietary Supplements.

Frequently Asked Questions

For those seeking a vegan, sustainable, and potentially purer source, algae oil is superior, as it bypasses the fish and is free from contaminants like mercury. Studies also show that DHA from algae oil is highly bioequivalent to that from fish oil.

No, you cannot get sufficient DHA from plant sources like flaxseed or chia seeds alone. These foods contain ALA, which the body converts to DHA with extremely low efficiency, making a direct source or supplement necessary.

Recommendations vary by age and life stage. Most guidelines for healthy adults suggest 250–500 mg of combined EPA and DHA daily. Pregnant and breastfeeding mothers have higher needs, often advised to take at least 200 mg of DHA per day.

Yes, some larger fish can contain higher levels of mercury and other contaminants. For this reason, smaller, oily fish like sardines and anchovies are often recommended, and pregnant women should follow guidelines on fish consumption.

Cod liver oil is a rich source of DHA and EPA, but it also contains high levels of vitamins A and D. Excessive intake of vitamin A can be harmful, so supplementation should be monitored, and a doctor should be consulted.

Pregnant women should prioritize safe sources of DHA for fetal development. This can include small, low-mercury fatty fish like salmon and sardines, or high-quality algae oil or fish oil supplements. Always consult a healthcare provider for the right dosage.

While fortified eggs can be a useful source of DHA, especially for those not eating fish, they may not provide a high enough dose for all needs. Supplementing with fish or algae oil may be necessary to meet optimal intake levels, especially for those with higher requirements.