Getting to know DHA

DHA is a long chain Omega-3 Fatty Acid, which we get from our food or from a supplement. Find out more about DHA and why it's important

Why is DHA important
Why is DHA important

Getting to know DHA

Getting to know DHA

DHA is a building block for the brain. It is a long chain Omega-3 Fatty Acid called Docosahexaenoic acid1, which we get from some food or from DHA supplements. DHA is an important fatty acid which supports your child’s brain development, function and healthy vision2. 90% of your child’s brain growth (in terms of weight) takes place by age 63, so it is important to feed those young brains all the nutrients they need!

Where does DHA come from?

DHA can be synthesised by our bodies naturally from ALA (Alpha Linolenic Acid), however in very small amounts. DHA is originally produced in algae and phytoplankton in the sea. Fish feed on the algae, making their bodies rich in DHA and a great source for humans.4

How can I make sure my family get enough Omega-3 (DHA+EPA)?

Although DHA levels are high in oily fish, it can sometimes be difficult to get enough DHA in your diet naturally, especially if your little one is a picky eater.

According to the FAO (Food and Agriculture Organization) and World Health Organization (WHO), the recommended daily amounts of Omega-3 (DHA + EPA) are as follows5:

Age Group Recommended Daily Amount
6-24 months DHA: 10-12 mg/kg body weight
2-4 years DHA + EPA: 100-150mg
4-6 years DHA + EPA: 150-200mg
6-10 years DHA + EPA: 200-250mg
>10 years DHA + EPA: 250-2000mg

What are good sources of Omega-3 (DHA+EPA)?

DHA and EPA is found in high quantities inside ‘Oily Fish’ and seafood – but what does that mean? Which fish are oily?

Let’s look deeper into the types of fish and seafood higher in Omega-3 (DHA+EPA)6:

  • Anchovies
  • Carp
  • Mackerel 
  • Sardines
  • Trout
  • Whitebait
  • Cod
  • Herring 
  • Salmon
  • Sprats
  • Tuna (fresh)
  • Mussels
  • Oysters
  • Squid
  • Crab

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