DHA - Feed Your Brain: Nutrient

Omega-3 fatty acids are critical for healthy functioning of the brain. They are found in oily fish like salmon, sardines, herring, and mackerel. Two omega-3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are the main components of cell membranes. DHA is also the most prevalent fat in the central nervous system. A low DHA intake is associated with ADD/ADHD, depression, and other brain-related disorders. Though many of us remember choking down cod-liver oil as children, DHA is no longer part of the typical American diet. Today's fish oil supplements are much easier to swallow. Many brands are flavored and contain lemon to stop the fishy after taste. Look for the terms "pharmaceutical grade" or "molecularly distilled" to ensure your supplements are free of ocean contaminants like mercury. A good maintenance dose consists of 1 gram (or 1,000 mg) a day, but larger doses are needed for ADD/ADHD, depression, mood swings, multiple sclerosis, or other disorders of the nervous system. If you're looking for a vegetarian source of omega-3, include flax oil, hemp, walnuts, and algae supplements in your diet.