DHA: what it does & best food sources
What it does — EU-authorised health claims
DHA contributes to maintenance of normal brain function.
Beneficial effect obtained with 250 mg of DHA per day.
DHA contributes to the maintenance of normal vision.
Beneficial effect obtained with 250 mg of DHA per day.
Wording as authorised in Regulation (EU) No 432/2012 EUR-LexEU Commission
How much do adults need?
| Age | Men | Women |
|---|---|---|
| 19–30 | 250 mg | 250 mg |
| 31–50 | 250 mg | 250 mg |
| 51–70 | 250 mg | 250 mg |
| 71+ | 250 mg | 250 mg |
- EU Condition of the EU DHA brain/vision claim: 250 mg DHA per day — see the table above. EUR-Lex
Best food sources (per portion)
| Food | Portion | DHA |
|---|---|---|
 Herring | 125 g | 1508 mg |
 Salmon | 125 g | 1394 mg |
 Sardines in oil, drained | 90 g | 1116 mg |
 Mackerel | 125 g | 924 mg |
 Trout | 125 g | 750 mg |
 Cod | 150 g | 359 mg |
 Alaska pollock | 150 g | 240 mg |
 Mussels | 150 g | 168 mg |
 Shrimp | 100 g | 160 mg |
 Tuna, canned, drained | 100 g | 109 mg |
 Eggs, boiled | 120 g (2 eggs) | 78 mg |
 Chicken breast, skinless | 150 g | 5.5 mg |
 Feta | 30 g | 3.6 mg |
 Banana | 120 g | 2.8 mg |
 Mozzarella | 60 g | 1.2 mg |
Per normal portion. Values from BLS 4.0.
Sources
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut