Docosahexaenoic acid (DHA) is an omega-3 fatty acid that is essential to proper brain function. Without it our brain is unable to grow and learn as it should. Although our bodies naturally produce small amounts of DHA, but we need to supplement our intake with cold water fatty fish like salmon and tuna, fish oil supplements or, for the vegetarians, seaweed. But does eating a diet rich in DHA really make us smarter or keep us more alert?

Some research connects increased doses of DHA with reduced risk of Alzheimer’s disease and the cognitive decline that leads up to it. A 2003 study in the Archives of Neurology, showed that people aged 65 or older who ate at least one serving of fish containing high DHA per week reduced the risk of Alzheimer’s by 60%.

Babies need DHA too. It is found as an active ingredient in many prenatal vitamins and is vital to brain growth from birth to five years when the brain nearly quadruples in size. As a baby’s brain grows, it searches the fatty acids in the food he or she eats for building blocks. DHA is one of those blocks. It also helps in the development of the nervous system and in visual abilities during the first six months of life.

Researchers are also studying the effects of fish oil as it’s connected to ADHD because omega-3 fatty acids are needed for children`s brains to develop properly.

DHA as a supplement can be taken as fish oil capsules which contain both DHA and EPA another omega-3 fatty acid or DHA can be extracted from algae (which contains no EPA). Infants that are breastfed should receive enough DHA if the mother has an adequate intake of this fatty acid. Adults should have 2 - 3 servings of fatty fish per week, which corresponds to 1,250 mg EPA and DHA per day. Higher doses are generally considered safe, but people who take blood-thinning medication or people who have hemophilia should check with their doctors to determine a safe dose. Pregnant women should have 200 mg of DHA per day. Those taking algal (seaweed)-derived DHA supplements should have 200 mg per day.

It is important to note that fish oil capsules contain both DHA and EPA. Supplements containing EPA may not be recommended for infants or small children or pregnant women because they upset the balance between DHA and EPA during early development. If you take blood-thinning medication, talk to your doctor before taking fish oil.

It seems that DHA does, in fact, make us smarter and helps us maintain proper brain power longer.

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