Omega-3 fatty acids are beneficial fats that contribute to good health and normal growth and development.ⁱ The three most common omega-3 fatty acids in the Canadian diet are:

• ALA or Alpha-linolenic acid from flaxseed, flaxseed oil, walnuts, canola oil, other nuts and seeds
• EPA or Eicosapentaenoic acid from most fish and seafood (for best sources see list under DHA)
• DHA or Docosahexaenoic acid from fish and seafood such as salmon; tuna (bluefin or white); striped bass; halibut; mackerel; herring; trout; oysters; shrimp and from omega-3 eggs

DHA is physiologically essential to human healthⁱⁱ and is believed to be the most important of the omega-3 fatty acids.

• DHA promotes development and maintenance of the brain, eyes and nerves from the moment of conception through adulthood.ⁱⁱⁱ
• DHA is the essential nutrient for normal functioning of neural tissue, cognitive performance and visual acuity.^iv
• Large amounts of DHA are deposited in the brain and retina of the fetus during the prenatal and early postnatal periods.^v
• DHA is linked to a reduced risk of postpartum depression.^vi

Neither ALA nor EPA has any known physiological function in the brain and retina, except as precursors to DHA.^vii,^viii In other words, ALA and EPA must be converted in the human body to DHA to be used effectively. Recent studies however, including one in the British Journal of Nutrition, have shown that less than 4% of the ALA consumed is converted to DHA in humans^ix.  

Nutrition researchers say that Canadians’ consumption of DHA is low.

• Estimates for DHA intakes in Canadian children aged 2 to 4 years of age indicate an average intake of approximately 17 milligrams of DHA/day.^x
• Average DHA intake for North American adults is 78 milligrams of DHA/day.^xi
• Vegetarians, who do not eat fish, are often lacking omega-3 fatty acids, particularly DHA.^xii

The average daily intake levels for DHA stated above are low when compared to the adequate daily consumption levels suggested by the Food and Nutrition Board, Institute of Medicine. In fact, these values estimate on average, children aged 2 to 4 are getting only 19% - 24% of their suggested adequate daily consumption levels, with women getting 71% and men 49%.   

Suggested Adequate Daily Consumption Levels of DHA

The Food and Nutrition Board, Institute of Medicine (National Academy of Sciences, U.S.A.) suggests adequate daily intake levels of DHA (plus EPA) to be:

Higher intakes of DHA are recommended during pregnancy and lactation to provide for the normal development and functioning of the brain, eye, and nerve tissue of the fetus and infant.   

Ways to increase DHA in your family’s diet

Dietitians suggest we eat a balanced diet, sourcing nutrients from a wide variety of foods and DHA is no exception. Below are some common-sense tips on how you can increase DHA in your family’s diet.

• Serve Neilson Dairy Oh!^TM milk
• Use Omega-3 eggs
• Serve fish at least 2 times per week
• Choose foods fortified with DHA whenever possible   

ⁱ Youdin, KA., et al. Essential fatty acids and the brain: possible health implications. Int. J. Neurosci., 2000; 18:383-399
New government regulated nutrient content claims. Health Canada has approved this point for Neilson Dairy Oh!^TM milk packaging.
ⁱⁱ Holub, BJ. Docosahexaenoic Acid in Human Health. Chapter in: Shahidi, F. and Finley, JW, (eds), Omega-3 Fatty Acids Chemistry, Nutrition, and Health Effects. (Washington, DC, American Chemical Society, 2001.) Chapter 5 p54-65
ⁱⁱⁱ Youdin, KA., et al. Op cit.
^iv Youdin KA., et al. Op Cit.
^v Holub, BJ. Docosahexaneoic Acid in Human Health. Op cit.
^vi Hubbeln, JR., Seafood consumption, the DHA content of mother’s milk and prevalence of rates of postpartum depression: cross-national, econological analysis. J. Affect. Disord., 2002
^vii François, CA., et al. Supplementing lactating women with flaxseed oil does not increase docosahexaenoic acid in their milk. Am. J. Clin. Nutr., 2003; 77:226-233
^viii Holub, BJ. Docosahexaenoic Acid in Human Health. Chapter in: Shahidi, F. and Finley, JW, (eds), Omega-3 Fatty Acids Chemistry, Nutrition, and Health Effects. (Washington, DC, American Chemical Society, 2001.) Chapter 5 p54-65
^ix Burdge, GC., et al. Eicosoapentaenoic and docosapentaenoic acids are the principal products of alpha-linolenic acid metabolism in young men. Brit. J. Nutr., 2002; 88:355-363
^x Holub, BJ. (unpublished) Department of Human Biology and Nutritional Sciences, University of Guelph.
^xi Raper et al. Omega-3 fatty acid content of the US food supply. J. Amer. Coll. Nutr., 1992; 11:304-308
^xii Conquer, J., and Holub, B. Docosahexaenoic acid (omega-3) and vegetarian nutrition. Vegetarian Nutrition: An International Journal, 1997; 1:42-49