DHA is found in its highest concentrations in fatty fish, but it also shows up in seafood, organ meats, certain fortified foods, algae-based supplements, and even breast milk. If you’re trying to get more of this omega-3 fat into your diet, you have options whether you eat fish or not.
Fatty Fish: The Richest Natural Source
Cold-water fatty fish contain more DHA per serving than any other common food. A 3-ounce cooked portion of farmed Atlantic salmon delivers about 590 mg of DHA, making it one of the most concentrated sources available. Wild Atlantic salmon comes in lower at roughly 350 mg per serving, likely because farmed fish are fed omega-3-rich feed.
Other strong options include sardines, which pack about 450 mg of DHA per 3-ounce serving (canned in tomato sauce, drained), and Atlantic mackerel at around 430 mg per serving. Herring, anchovies, and trout are also reliable sources, though they tend to fall slightly below salmon and sardines. Eating two servings of fatty fish per week is generally enough to meet most adults’ DHA needs.
Shellfish and Other Seafood
Beyond fatty fish, shellfish like oysters, mussels, and crab contain meaningful amounts of DHA, though less per serving than salmon or mackerel. Shrimp provides a modest amount as well. If you eat seafood regularly but don’t love the taste of oily fish, rotating through shellfish can still contribute to your overall intake.
Omega-3 Eggs and Fortified Foods
A regular egg contains only about 25 to 30 mg of omega-3s total. Omega-3 fortified eggs, however, can contain anywhere from 100 to 500 mg per egg, depending on the brand and what the hens were fed. Most popular brands land around 125 mg of omega-3 per egg. When hens are fed algae-enriched grain, a single egg can deliver roughly 150 mg of DHA specifically.
You’ll also find DHA added to certain infant formulas, milk, yogurt, and juice products. The amounts vary widely by brand and are typically much lower than what you’d get from fish or supplements, but they can help fill gaps, especially for people who rarely eat seafood.
Organ Meats
Animal brains are one of the few land-based foods naturally high in DHA. Beef brain in particular is rich in both DHA and EPA, along with choline and other fats important for nerve function. Liver contains smaller amounts. These aren’t common in most Western diets, but in cultures where organ meats are regularly consumed, they can be a meaningful source.
Algae Oil: The Main Plant-Based Source
DHA doesn’t actually originate in fish. Fish accumulate it by eating algae (or eating smaller fish that ate algae). Algae oil supplements cut out the middleman, providing DHA directly from microalgae. A typical algae oil serving contains 100 to 300 mg of DHA, which is roughly 50% more DHA per dose than standard fish oil. The trade-off is that most algae oil formulations contain little to no EPA, the other major omega-3 found in fish.
For vegans, vegetarians, or anyone who avoids fish, algae oil is the most practical way to get preformed DHA. It’s also free of the heavy metal concerns sometimes associated with fish-derived products.
Why Your Body Can’t Make Enough on Its Own
Your body can technically produce DHA from ALA, a plant-based omega-3 found in flaxseed, chia seeds, and walnuts. In practice, this conversion is extremely poor. Less than 0.1% of the ALA you eat actually becomes DHA. That means even if you consume large quantities of flaxseed oil, you won’t produce enough DHA to match what a single serving of salmon provides. This is why preformed sources (fish, algae oil, fortified eggs) matter so much.
Supplements: Fish Oil, Krill Oil, and Algae Oil
A standard fish oil supplement provides about 120 mg of DHA and 180 mg of EPA per serving. Krill oil delivers its omega-3s in a different molecular form called phospholipids, which some researchers believe improves absorption. One study found that blood levels of DHA and EPA were higher over 72 hours in people who took krill oil compared to fish oil. Another found that a smaller dose of krill oil matched the blood level increases of a larger dose of fish oil. That said, expert reviews have concluded there isn’t enough evidence yet to definitively say krill oil is better absorbed.
Algae oil supplements are the strongest option if DHA specifically is your priority, delivering up to 300 mg per serving. If you want both DHA and EPA, fish oil or krill oil covers both.
DHA in Breast Milk
Human breast milk naturally contains DHA, averaging about 0.32% of total fat content. That number varies dramatically depending on maternal diet, ranging from as low as 0.06% to as high as 1.4%. The highest concentrations are found in coastal populations where mothers eat more marine foods. This is one reason many prenatal and postnatal supplements include DHA, and why some infant formulas are now fortified with it.
How Much DHA You Need
Most health organizations recommend a combined intake of 250 to 500 mg of EPA and DHA per day for general health. Pregnant and breastfeeding women are often advised to aim for at least 200 to 300 mg of DHA specifically, given its role in fetal brain and eye development. There’s no established upper limit for most adults, though intakes above 3,000 mg of combined omega-3s per day from supplements are generally not recommended without medical guidance.
The simplest way to hit these targets is two servings of fatty fish per week. If that’s not realistic for you, an algae oil or fish oil supplement fills the gap reliably.