Supplementation of DHA is especially important in pregnant women, breastfeeding mothers and children.  Some infant formulas are now fortified with DHA because, in the past, formula has contained less essential fatty acids than breast milk.

DHA can be taken in through the diet by eating fish or fish oil.  The body can also convert alpha linolenic acid (ALA), from vegetable sources like flaxseeds, into DHA.  However, the standard North American diet is deficient in essential fatty acids, especially omega 3s and very few individuals have enough excess ALA to meet the body’s need for DHA.  Supplemental DHA is usually made from tuna, salmon, herring, mackerel or sardines.  These fish contain more omega 3 rich fat than other fish species.  Cod liver and halibut liver oils also contain some omega 3s but are primarily used for their vitamin A and D content.  Some newer fish liver oils have been fortified with DHA and may be an economical choice for those individuals taking both DHA and liver oils.

DHA supplements are found as liquid oil (processed to remove the fishy taste), soft gel chewables (flavoured) and standard soft gel capsules.  Children favour DHA liquids and flavoured soft gel chewables.  Fish liver oil supplements should be used cautiously in children, pregnant and nursing women because of the toxicity of fat-soluble vitamins.

Ensure your fish oil supplement is not processed with heat because it damages the acids and creates free radicals.  It is important to purchase a good quality DHA supplement that has been tested for contaminants.  Refrigerate all liquid DHA supplements and keep capsules away from heat to increase shelf life.  Using liquid DHA is much more cost effective than capsules because numerous capsules must be taken to make an equivalent amount of liquid oil.