66
SCORE
Omega-3 DHA-dominant
Brain health · Pregnancy · Cognition
Tier 2 — Promising
What it is
Standard fish oil is EPA-dominant, but DHA is the primary structural fat in the brain and retina. DHA-focused formulas are better supported for pregnancy, infant brain development, and age-related cognitive decline. Especially important during the third trimester when fetal brain growth is fastest. Generally safe with the same profile as standard fish oil.
Efficacy
3/5
Safety
4/5
Research
3/5
Onset
3/5
Cost
3/5
Drug-int.
4/5
Dose
1,000–2,000 mg DHA/day; especially important during pregnancy and for older adults
Time of day & tips
Take with a fatty meal for best absorption. Evening with dinner is a good routine. Store in the fridge after opening. Avoid fish oil if allergic to fish — use algae-based DHA.
Sensitive populations: This supplement's evidence base touches pregnancy, pediatric, or other sensitive populations. Confirm any change with your healthcare provider before use.
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