12 Health Benefits of algae DHA (Docosahexaenoic Acid) 微藻二十二碳六烯酸对身体的12个好处
12 Health Benefits of DHA (Docosahexaenoic Acid).
Docosahexaenoic acid, or DHA, is a type of omega-3 fat.Like the omega-3 fat eicosapentaenoic acid (EPA), Docosahexaenoic acid is found in fish and algae. Your body can only make a small amount of Docosahexaenoic acid from other fatty acids, so you need to consume it directly from food or a supplement. Together, Docosahexaenoic acid and EPA may help reduce inflammation and your risk of chronic diseases, such as heart disease. On its own, Docosahexaenoic acid supports brain function and eye health.
Here are 12 science-backed health benefits of Docosahexaenoic acid.
1. Reduces Heart Disease Risk
Docosahexaenoic Acid DHA Benefits
Omega-3 fats are commonly recommended for heart health.
The majority of studies test Docosahexaenoic acid and EPA combined rather than individually .The few studies that test Docosahexaenoic acid alone suggest that it may be more effective than EPA for improving several markers of heart health . In one study in 154 obese adults, daily doses of 2,700 mg of Docosahexaenoic acid for 10 weeks increased the omega-3 index - a blood marker of omega-3 levels that's linked to a reduced risk of sudden heart-related death - by 5.6% .The same daily dose of EPA increased the omega-3 index of the same participants by only 3.3%. Docosahexaenoic acid also decreased blood triglycerides more than EPA - 13.3% versus 11.9% - and increased "good" HDL cholesterol by 7.6% compared to a slight decrease for EPA.Notably, Docosahexaenoic acid tends to increase"bad"LDL cholesterol levels but mainly the number of large, fluffy LDL particles, which - unlike small, dense LDL particles - aren't linked to increased heart disease risk .
Though both Docosahexaenoic acid and EPA support heart health, Docosahexaenoic acid may be more effective at increasing your omega-3 index, decreasing triglycerides and improving your cholesterol profile.
2. May Improve ADHD
Attention deficit hyperactivity disorder (ADHD) - characterized by impulsive behaviors and difficulty concentrating - generally starts in childhood but often continues into adulthood. As the main omega-3 fat in your brain,Docosahexaenoic acid helps increase blood flow during mental tasks. Research has shown that children and adults with ADHD commonly have lower blood levels of Docosahexaenoic acid. In a recent review, seven of nine studies that tested the effects of Docosahexaenoic acid supplements in children with ADHD showed some improvement - such as with regard to attention or behavior. For example, in a large 16-week study in 362 children, those taking 600 mg of Docosahexaenoic acid daily had an 8% decrease in impulsive behaviors as rated by their parents - which was twice the decrease observed in the placebo group. In another 16-week study in 40 boys with ADHD, 650 mg each of Docosahexaenoic acid and EPA daily alongside the children's usual ADHD medication resulted in a 15% decrease in attention problems, compared to a 15% increase in the placebo group.
Children and adults with ADHD commonly have lower blood levels of Docosahexaenoic acid, which plays a key role in brain function. The majority of studies testing the effects of Docosahexaenoic acid supplements in children with ADHD have shown benefits to behavior or attention.
3. Reduces the Risk of Early Preterm Births.
Delivering a baby before 34 weeks of pregnancy is considered an early preterm birth and increases the baby's risk of health problems.
An analysis of two large studies found that women consuming 600-800 mg of Docosahexaenoic Acid daily, during pregnancy, reduced risk of early preterm birth by more than 40% & 64% in Australia, compared to those taking a placebo. Therefore, it's especially important to make sure you're getting sufficient amounts of Docosahexaenoic acid when you're pregnant - either through diet, supplements or both. To achieve these levels, pregnant women are advised to eat 8 ounces (226 grams) of low-mercury, omega-3-rich fish weekly. While many women take prenatal vitamins, keep in mind that some products lack Docosahexaenoic acid, so be sure to read the label carefully.
Taking 600-800 mg of Docosahexaenoic acid daily during pregnancy could significantly reduce your risk of early preterm birth. Bear in mind that some prenatal vitamins don't contain Docosahexaenoic acid.
4. Fights Inflammation
Omega-3 fats such as Docosahexaenoic acid have anti-inflammatory effects. Increasing your Docosahexaenoic acid intake can help balance the excess of inflammatory omega-6 fats that is typical of Western diets rich in soybean and corn oil. Docosahexaenoic acid's anti-inflammatory properties may reduce your risk of chronic diseases that are common with age, such as heart and gum disease, and improve autoimmune conditions like rheumatoid arthritis, which causes joint pain. For example, in a 10-week study in 38 people with rheumatoid arthritis, 2,100 mg of Docosahexaenoic acid daily decreased the number of swollen joints by 28%, compared to a placebo. Though previous studies had shown supplements combining Docosahexaenoic acid and EPA helped improve rheumatoid arthritis symptoms, this study was the first to indicate that Docosahexaenoic acid alone could reduce inflammation and ease symptoms.
Increasing Docosahexaenoic acid intake may help reduce inflammation and balance the excess of inflammatory omega-6 fats typical in Western diets. Therefore, Docosahexaenoic acid may help counteract symptoms of conditions like rheumatoid arthritis and heart disease.
5. Supports Muscle Recovery After Exercise
Strenuous exercise can trigger muscle inflammation and soreness. Docosahexaenoic acid, alone or incombination with EPA, may help reduce muscle soreness and limitations in range of motion after exercise, partly due to its anti-inflammatory effects . In one study, 27 women taking 3,000 mg of Docosahexaenoic acid daily for a week had 23% less muscle soreness after doing bicep curls than the placebo group. Similarly, when 24 men supplemented with 260 mg of Docosahexaenoic acid and 600 mg of EPA daily for eight weeks, they had no decrease in their range of motion after an elbow-strengthening exercise, whereas men in the placebo group saw an 18% decrease.
Docosahexaenoic acid - alone or combined with EPA - may help reduce muscle soreness and limitations in range of motion after exercise, partly due to its anti-inflammatory effects.
6. Helps Some Eye Conditions
It's uncertain whether Docosahexaenoic acid and other omega-3 fats help age-related macular degeneration (AMD) as once thought, but they may improve dry eyes and diabetic eye disease (retinopathy). What's more, two recent studies suggest that Docosahexaenoic acid may decrease contact lens discomfort and glaucoma risk. In one 12-week study in contact lens wearers, 600 mg of Docosahexaenoic acid and 900 mg of EPA daily improved eye discomfort by 42% - which was similar to improvements noticed with corticosteroid eye drops . Additionally, 500 mg of Docosahexaenoic acid and 1,000 mg of EPA daily for three months decreased eye pressure in healthy people by 8%. Elevated eye pressure is a risk factor for glaucoma, a disease that gradually erodes vision .
Docosahexaenoic acid may improve certain eye conditions, including dry eyes and diabetic retinopathy. It may also decrease contact lens discomfort and reduce eye pressure, a risk factor for glaucoma.
7. May Reduce Your Risk of Certain Cancers
Chronic inflammation is a risk factor for cancer. Higher intake of omega-3 fats such as Docosahexaenoic acid has been linked to a lower risk of several cancers, including colorectal, pancreatic, breast and prostate cancer. Docosahexaenoic acid may help reduce cancer risk through its anti-inflammatory effects. Cell studies also show that it may inhibit cancer cell growth . Additionally, a small number of studies suggest that Docosahexaenoic acid may improve chemotherapy benefits. However, these tests are experimental, and scientists are working to understand how Docosahexaenoic acid may help. Studies indicate that Docosahexaenoic acid may improve the effectiveness of anticancer drugs and fight cancer cells, but further research is needed.
Higher intake of fish oils such as Docosahexaenoic acid has been linked to a lower risk of several cancers, including colorectal, breast and prostate cancer. Preliminary studies suggest that Docosahexaenoic acid may improve chemotherapy benefits, but more research is needed.
8. May Help Prevent or Slow Alzheimer's Disease
Docosahexaenoic acid is the main omega-3 fat in your brain and essential for a functional nervous system, which includes your brain.Studies have shown that people with Alzheimer's disease have lower levels of Docosahexaenoic acid in their brains than older adults with good brain function . Additionally, in a review of 20 observational studies, higher intake of omega-3 fats was linked to a reduced risk of declining mental ability - a characteristic of different types of dementia, including Alzheimer's disease - in all but three studies .However, in 13 studies that tested the effects of omega-3 supplements in people with dementia, eight showed a benefit for mental ability while five didn't. The evidence suggests that Docosahexaenoic acid and other omega-3 supplements may be most beneficial before brain function significantly declines and interferes with daily activities.
Docosahexaenoic acid is important for brain function, and higher omega-3 intake may reduce your risk of types of dementia like Alzheimer's. It's unclear whether Docosahexaenoic acid can slow Alzheimer's progression, but success may be more likely if you begin supplementing early.
9. Lowers Blood Pressure and Supports Circulation
Docosahexaenoic acid supports good blood flow, or circulation, and may improve endothelial function - the ability of your blood vessels to dilate . A review of 20 studies found that Docosahexaenoic acid and EPA may also help lower blood pressure, though each specific fat may affect different aspects. Docosahexaenoic acidreduced diastolic blood pressure (the bottom number of a reading) an average of 3.1 mmHg, while EPA reduced systolic blood pressure (the top number of a reading) an average of 3.8 mmHg. Though elevated systolic blood pressure is a greater risk factor for heart disease than diastolic pressure for people over 50, elevated diastolic blood pressure also increases your risk of heart attack and stroke .
Docosahexaenoic acid may support the proper functioning of your arteries, improve blood flow and lower blood pressure. This may help reduce heart attack and stroke risk.
10. Aids Normal Brain and Eye Development in Babies
Docosahexaenoic acid is essential for brain and eye development in babies. These organs grow rapidly during a woman's last trimester of pregnancy and the first few years of life . Therefore, it's important for women to get enough Docosahexaenoic acid during pregnancy and while breastfeeding . In a study in 82 babies, the mothers' Docosahexaenoic acid levels before childbirth accounted for 33% of the difference in the child's problem-solving ability at age one, suggesting a link between higher Docosahexaenoic acid levels in mothers and better problem-solving in their children. Notably, preterm babies have higher Docosahexaenoic acid needs since the majority of this fat is attained during the third trimester . In a study in 31 preterm babies, daily doses of 55 mg per pound (120 mg per kg) of Docosahexaenoic acidfor one month after birth prevented the drop in Docosahexaenoic acid typically seen after preterm birth, compared to a placebo.
Docosahexaenoic acid is important for a baby's brain and visual development. A mom's Docosahexaenoic acid is passed to her infant during pregnancy - especially during the third trimester - as well as through breast milk. Babies born preterm may benefit from supplemental Docosahexaenoic acid.
11. Supports Men's Reproductive Health
Almost 50% of infertility cases are due to factors in men's reproductive health, and dietary fat intake has been shown to affect sperm health.In fact, low Docosahexaenoic acid status is the most common cause of low-quality sperm and frequently found in men with subfertility or infertility problems .Getting adequate Docosahexaenoic acid supports both the vitality percentage of live, healthy sperm in semen) and motility of sperm, which impacts fertility .
Without enough Docosahexaenoic acid, sperm health and motility are compromised, which can reduce a man's fertility.
12. May Help Protect Mental Health
Up to 20% of Americans live with mild depression while 2-7% have major depression . Getting adequate amounts of Docosahexaenoic acid and EPA is associated with a reduced risk of depression . In a study in about 22,000 adults in Norway, those who reported taking cod liver oil daily - which supplied 300-600 mg each of Docosahexaenoic acid and EPA - were 30% less likely to have symptoms of depression than those who didn't. While this study does not prove cause and effect, other research suggests ways in which Docosahexaenoic acid and EPA may reduce depression risk. Docosahexaenoic acid and EPA aid serotonin, a nerve messenger which can help balance your mood. The anti-inflammatory effects of these omega-3 fats on nerve cells may reduce depression risk as well.
SUMMARYAdequate Docosahexaenoic acid and EPA levels are linked to a reduced risk of depression. These fats support serotonin - a nerve messenger that helps balance your mood. Plus, they have anti-inflammatory effects on nerve cells, which may reduce depression risk as well.