Do Seniors Need to Supplement DHA for Vision Health?

do-seniors-need-to-supplement-dha-for-vision-health.jpgDocosahexaenoic acid or DHA is a naturally-occurring chemical, so why might seniors need to supplement it? Our bodies create small amounts of this omega-3 fatty acid. DHA from the diet, such as seafood, also counts. Docosahexaenoic acid is crucial to brain development in infants, and it is found in large quantities in the brain and retina. Researchers have found that consuming extra DHA can fight eye disease. How much docosahexaenoic acid do you need to get these effects? Can you get enough through your diet, or do you need to supplement DHA for optimum health?

DHA Overview

A long-chain omega-3 fatty acid, DHA is found in every cell in the human body. DHA is a crucial structural component of your brain, skin, and eyes. Up to twenty-five percent of the fat in the human brain is docosahexaenoic acid.1 The retina is technically brain tissue. DHA makes up as much as 60% of the total polyunsaturated fatty acids (PUFAs) in the retina. A pregnant woman’s body uses docosahexaenoic acid to help build the baby’s brain and retina. Breastmilk contains the omega-3 fatty acids the infant needs. Baby formula is fortified with DHA to support brain and eye development.

Research on DHA, the Eyes and the Brain

Macular Degeneration: Seniors who eat at least one serving of fatty fish per week cut advanced wet macular degeneration risk in half in a large study.2 A metastudy found that subjects who ate the most omega-3s had a 38% lower risk compared to those who ate the least.3Neuroprotection: Brain synapses contain a very high concentration of docosahexaenoic acid. DHA is crucial for communication between the nerves.4Anti-inflammatory: Neuroprotectins are proteins that form connective tissue between brain cells. Docosahexaenoic acid has an anti-inflammatory effect on neuroprotectins.5Cellular Energy: DHA regulates important enzymes that provide energy to the cells, especially the brain.6Alzheimer’s Disease: A study found that seniors who ate at least one serving of fish per week had a 60% lower risk of Alzheimer’s Disease.7 Taking plant-based oils reduced the risk of getting early-onset Alzheimer’s Disease in genetically vulnerable people (APOE4 gene).8Alzheimer’s Disease patients have significantly less docosahexaenoic acid in the hippocampus, responsible for short-term memory. 9

How Much Docosahexaenoic Acid

The body does not generate enough docosahexaenoic acid for optimum health. Extra DHA needs to be ingested. Mainstream health authorities typically recommend that adults get 250-500 mg of omega-3 fatty acids per day.10 However, researchers have found that eating or supplementing 650 mg of DHA is optimal. Unfortunately, adults in the United States get an average of only 100-200 mg of docosahexaenoic acid per day through their food.11

Food Sources of DHA

Fatty fish is an excellent source of DHA. Tuna, salmon, oysters, halibut, herring, mackerel, and anchovies are easy to find in any grocery store. Fresh fish is more flavorful. Canned fish is more economical and nutritionally equivalent to fresh. Fish packed in oil retains more of the omega-3 fatty acids.12 A tablespoon of cod liver oil contains 2,664 mg of omega-3 fatty acids. Vegetarians may lean on flaxseeds, chia seeds, walnuts, and soybeans. These foods are rich in omega-3 fatty acids, mostly ALA. The body converts ALA into docosahexaenoic acid, but only in tiny amounts. Vegetarians may be low in DHA, even if they eat those foods. The body converts less than 1% of ALA into DHA. Algae is rich in DHA, but it is not a common food in the Standard American Diet. Fatty fish get their DHA from eating algae. Vegetarians and vegans looking for a valid plant-based source of DHA can turn to algae supplements.

DHA Supplements

The most common form of DHA supplementation for adults is fish oils. Fatty fish oil is typically packaged in soft gels or capsules. Belching may produce an unpleasant fishy taste. Thus, some fish oil supplements add a flavor such as lemon. Cod liver oil by the spoonful is sufficient, but not tasty and may cause acid reflux in some people. Seafood can be contaminated by heavy metals. Look for fish oil supplements that guarantee purity. The fish oil should be in a dark bottle to protect it against the effect of exposure to light. It should be processed at low heat. High heat can make the fish oil unhealthy to ingest. Smaller the fish, such as mackerel and sardines, have fewer impurities than large fish. Favoring smaller fish helps preserve the survival of large fish in the ocean. Excessive fish oil supplements can thin the blood. People taking blood thinners must be cautious. Follow package directions and consult your doctor. Krill oil is another option to get DHA. Krill oil comes from tiny shrimp and contains EPA and DHA, plus astaxanthin. Astaxanthin is a champion eye-protecting nutrient. It can cross the blood/brain barrier to deliver antioxidants directly to neural tissue to the brain, supports the retina, helps boost the immune system, and even reduces the risk of certain cancers. Algae supplements provide omega-3 fatty acids, including DHA. Certified vegan formulas are available. For health-related issues such as macular degeneration or even dementia, recommended dosages can increase as follows: 1,000 mg – 4,000 mg per day for prevention and maintenance. 4,000 mg – 6,000 mg per day for depression.

Conclusion

Seniors are vulnerable to eye disease and other effects of aging. Even one serving of fish per week helps protect the eyes and brain. For optimum health, take omega-3 fatty acid supplements that are rich in DHA, derived from oily fish, krill, or algae.

https://www.lvcenter4sight.com/do-seniors-need-to-supplement-dha-for-vision-health/

Comments

Post a Comment

Popular posts from this blog

Post-LASIK Refraction and Pregnancy – Much Ado About Nothing?

Image
Written by Dr. David Evans Last modified on August 23, 2018 During pregnancy, women experience a drastic shift in their hormonal balance that has a ripple effect throughout the body. The spike in hormones like progesterone, estrogen, prolactin, oxytocin and relaxin are all important for a healthy pregnancy, but these increased levels can also impact gastrointestinal processes, blood pressure, skin pigmentation and, you guessed it, ocular health. Due to refractive changes that often occur during pregnancy, most refractive surgeons advise against LASIK during pregnancy, instead suggesting women wait several months after giving birth before considering treatment. Women who have already undergone LASIK may then wonder if the changes in ocular health that can occur during and after pregnancy impact post-LASIK refraction. New research presented by John Kanellopoulos, MD, New York University Medical School, NY, and LaserVision.gr seems to throw cold water on any such concern. The Eyes an
Read more

I Spy a Stye in Your Eye

Image
Written by Dr. David Evans Last modified on August 6, 2018 What’s that small, red, pimple-like bump on your eyelid that’s causing so much discomfort? It’s probably a stye (sometimes referred to as a sty or hordeolum). Besides being difficult to say 5 times quickly, an eye stye is a type of localized infection that can occur along the base of your eyelashes or underneath your eyelid. Styes that form along the base of the eyelashes are called external styes. They typically occur as a result of an infected eyelash hair follicle and look like the type of pimple that occurs when your pores are clogged with dirt and oil. Styes that form inside the eyelid are called internal styes. Similar to external styes, they are caused by an infection of an oil-producing gland behind the eyelid rather than an eyelash hair follicle. Internal styes result in generalized swelling of the eyelid rather than forming a pimple-like bump. Stye Symptoms As a stye develops, you might begin to experience pain
Read more

Overuse of Contact Lenses

Image
How do make sure you aren’t overusing your lenses? Most people who have prescription eye glasses prefer wearing contact lenses. It’s not only comfortable but it also doesn’t alter your natural look. Though contact lenses are convenient they shouldn’t be used extensively. Overuse of contact lenses can cause serious damages to your eye. If you are not following the 18 hour week rule, then you could be overusing your contact lenses. In other words you must take out your contact lenses for at least 18 hours a week. Here are some symptoms which are indications that you are using you have your lenses on longer than you should, and you need to consult your eye doctor immediately: Pain and redness in the eye Itching when you remove your lenses Increased mucous secretion in the eye Decreased vision Photophobia or light sensitivity Tearing Inability to remove your lenses because they are stuck in the eye   Your eye needs direct oxygen to ‘breathe’ and remain healthy.
Read more