DHA Deficiency Symptoms: Superior Nutrients for Mental Health
Do you know what DHA is? DHA stands for docosahexaenoic acid, and it’s a type of omega 3 fatty acid that your body can’t produce. This means you need to consume it through diet or supplements! Research has shown that DHA deficiency symptoms include fatigue, dry skin, depression, and more. If this sounds like you, read on to learn about the DHA deficiency symptoms.
Table of Contents
What is DHA and What Does it Do?
DHA makes up part of the gray matter in our brains. Habitual consumption of DHA has been shown to decrease the risk for Major Depressive Disorder and Bipolar Disorder. DHA deficiency symptoms left untreated can lead to many different mood disorders.
This essential fatty acid makes up 15% of the fatty acid composition in the prefrontal cortex which is responsible for our personality, decision making, and social interactions. (McNamara, 2010)
It is essential for brain development in babies and young children. Dha deficiency can create an imbalance in dopamine and serotonin (feel good neurotransmitters).
The essential fatty acid DHA has neurotrophic and neuroprotective properties.
What are DHA deficiency symptoms?
- Dry Skin
- Fatigue
- Depression
- Delays in Brain Development (more common in children)
- ADHD
- Aggressive Hostility
- Alzheimer’s
- Increased Risk for Heart Disease
- Low energy/mood swings/depression
- Trouble remembering things or feeling anxious all the time
- Brain inflammation
Dry Skin – DHA helps maintain healthy skin by reducing inflammation. In addition, it increases moisture levels within your skin cells while making it less susceptible to irritation. from other agents like sunburns, cold air,
Fatigue can be a symptom of both a lack of sleep as well as an omega-three deficiency.
A large number of people who show signs of DHA deficiency also have low levels of serotonin because the neurotransmitter is derived from essential fatty acids (EFAs), including docosahexaenoic acid (DHA).
How to treat a DHA deficiency
Taking a supplement that contains DHA is an easy way to fight the deficiency symptoms. If you’re looking for one, consider taking Nordic Naturals® DHA with EPA Fish Oil.
It may take up to two months of supplementation before signs and symptoms of DHA deficiency are alleviated. It’s important not to discontinue use when there has been some improvement or after only a few weeks as this can lead back into deficiencies.”
Eating a well-balanced diet containing DHA rich foods like fatty fish, eggs and nuts can also help fight DHA deficiency symptoms.
DHA is an essential fatty acid, meaning that the body cannot produce it on its own. This means we need to get DHA through our diet or from supplementation.”
“Essential Fatty Acids (EFAs) are important for many functions in your body including controlling inflammation levels and cardiovascular health.”
DHA for Mood Disorders
“Signs and symptoms of depression may worsen in people with DHA deficiency. Another nutrient that you may be deficient in is niacin (vitamin b3) I have a blog post about how to know if you need niacin for depression, click here to read.
Individuals with mood disorders have been shown to have an increase in white matter in their brains and a decrease in gray matter. White matter in the brain is where the matter is wearing down due to mental disorders or brain aging.
Furthermore bipolar disorder, has been shown to have an increased amount of white matter.
Consumption of DHA helps the brain protect itself from oxidative stress which can cause brain aging and inflammation in the brain.
DHA Deficiency CAN Lead to Anxiety Disorders
“Anxiety has been linked to omega-deficient diets ever since the accurate identification of its signs and symptoms began being investigated.”
The Symptoms of Omega Deficiencies are Reduced Mood, Cravings, Memory Issues etc.
In general EFAs have an effect on your memory as well. They help improve brain function by providing a steady stream of energy which stimulates nerve cells to increase firing rates leading them into quicker action. On top of this they boost neurotransmitters like serotonin and dopamine or GABA (gamma-aminobutyric acid)
The 3 Best Supplements to Avoid DHA Deficiency Symptoms
A fish oil with both EPA and DHA is most beneficial to help fight inflammation and support your mental health.
A fish oil I love is this one by Natural Factors that is higher in DHA & EPA RxOmega-3 900mg EPA/DHA with Vitamin D compared to many other fish oil supplements. Click the image below to purchase this fish oil that is over 75 servings so 2.5 months worth if you take 2 per day. Even at 900mg of omegas per day, I highly recommend taking at least 2 softgels in order to get therapeutic benefits of fish oil.
It is important when shopping for a fish oil supplement to add together the amount of “DHA” plus “EPA”. Some fish oils will say something like “total omegas” or 1,000mg of fish oil but that is how much fish oil provides you with a certain amount of omegas.
Another great brand I love is Life Extension, every product is backed by science. Every single one of their products you can find a medical journal to back up the science behind the formula.
Next is the Super Omega-3 EPA/DHA w Sesame Lignans and Olive Oil, which is has olive oil to promote heart health in addition to brain support and fighting inflammation. The lignans help prevent free radical damage that can cause further cell damage and aging in the body.
 | Life Extension Super Omega-3 EPA/DHA Fish Oil, Sesame Lignans & Olive Extract (120 Softgels) Our best-selling Super Omega-3 EPA/DHA formula is an IFOS? 5-star certified fish oil packed with EPA and DHA fatty acids, olive polyphenols and more to promote heart health, brain health, and beyond.. Super Omega-3 EPA/DHA Fish Oil, Sesame Lignans & Olive Extract, 120 softgels |
MAKE SURE it says “300mg DHA, 300mg EPA” instead of 600mg of Fish Oil
This way you know how much dha you are actually getting!
If you have issues with the absorption of nutrients, you may want to try a liquid fish oil (trust me they don’t taste bad).
Barlean’s Omega 3 1,500mg EPA/DHA is a liquid fish oil that can be given to children as well. It is absorbed faster and can be given to the whole family, it is very high in omega 3s and is lime flavored so you don’t have to worry about a fishy taste. My daughter thinks it is pudding and asks for more (she’s 4)
Foods Rich in DHA
- Fatty fish: Salmon, trout, mackerel, tuna.
- Eggs: Organic fre-range eggs are a great source of DHA
- Grass-Fed Butter
- Chia Seeds
- Flax Seeds
- Hemp Seeds
- Grass-Fed Beef
What Foods Should I eliminate to Avoid DHA Deficiency?
- Refined grains: Foods made with refined flour are not a good source of DHA.
- Sugar: Avoid sugar at all costs to protect your health and avoid deficiencies from developing.”
“Refined carbohydrates have high glycemic indices that can lead to spikes in blood sugars, which will then cause insulin response in the body.”
“Sugar is also bad for our bodies due to its addictive properties as well as it’s inflammatory effects on the immune system over time. The more we eat, the worse it becomes!”
- Processed foods: Avoid processed, packaged and fried foods because they are high in unhealthy fats.”
“Processing can also damage the oils making them less healthy than their non-processed counterparts. The more we eat these types of food, the worse it becomes!” “Healthy fats such as Omega-s or MCT oil should be consumed.”
- Artificial sweeteners: Excessive consumption of artificial sweeteners linked to chronic health conditions like obesity and diabetes”.
Conclusion
If you struggle with a mood disorder such as bipolar disorder, anxiety or major depressive disorder, I highly recommend doing a blood test to see which nutrients you are deficient in. In the meantime, I hope you increase your consumption of Omega 3s in your diet and you supplement with a clean, 3rd party tested Omega 3 supplement. If you would like to learn more about natural ways to cope with depression, check out my article about everything you need to know about taking methlyfolate for depression.
Do you go to therapy and you still struggle feeling better?
Maybe it’s because it’s a chemical imbalance.
If you want to know if you have low serotonin, dopamine or Gaba I highly recommend getting a Neurotransmitter panel done.
This can be administered at home and is sent in to a lab and your results are emailed to you. Then you can have a better idea as to what your brain may be lacking, keeping you from achieving goals in therapy you thought you would have hit by now.
 | Life Extension Neurotransmitter Panel, Comprehensive Urine Test This comprehensive Neurotransmitter Panel provides significantly greater detail regarding the creation and metabolism of our neurotransmitters. . Neurotransmitter Panel (Comprehensive) Urine Test |
References:
McNamara, R. K. (2010). DHA Deficiency and Prefrontal Cortex Neuropathology in Recurrent Affective Disorders. The Journal of Nutrition, 140(4), 864–868. https://doi.org/10.3945/jn.109.113233
https://www.webmd.com/brain/white-matter-disease
Originally posted 2021-05-09 04:04:01.
Megan Santiago
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