The brain's energy needs and DHA – a key to mental performance

The brain uses about 20% of the body’s energy, despite only making up 2% of body weight. This makes it one of the most energy-intensive organs in the body. To function effectively, the brain relies on the right nutrients – and one of the most important is DHA (docosahexaenoic acid), a long-chain omega-3 fatty acid that is a natural building block of brain cell membranes.

What does DHA do in the brain?

DHA is found in high concentrations in areas of the brain that are important for memory, concentration and sensory signal processing. It contributes to:

Flexibility in cell membranes
Efficient signal transmission between nerve cells
Structure and stability of neural networks
Maintenance of normal cognitive functions*

DHA is an integral part of the brain's structure and plays an active role in both development and daily function.

Why does the brain need fat?

The brain is made up of almost 60% fat, and much of this is found in myelin, synapses, and cell membranes. Fats, especially omega-3s, are essential for:

Structural integrity of the brain
Neurotransmission and plasticity
Energy metabolism via mitochondria

Essential fatty acids, such as DHA, must be supplied through the diet. Without adequate levels, signal transmission and cell flexibility can be affected.

The difference between DHA and EPA – and why both are important

DHA: Structural fatty acid in the brain; important for membranes, plasticity and synapses
EPA: Has primarily a regulatory role in the body and supports inflammation control

Although EPA is not stored in the brain in equal amounts, it complements DHA in supporting systemic balance. Both are found in:

Fatty fish such as salmon, mackerel, and herring
Microalgae (especially DHA)
Dietary supplements with fish oil or algae oil

DHA and the brain's energy balance

The brain uses energy to send signals and maintain neuronal networks. DHA supports:

Mitochondrial efficiency
Glucose uptake in brain cells
Synaptic activity and communication

Research also suggests that DHA may affect sleep quality through the regulation of melatonin – a hormone that is central to circadian rhythms. Sleep is essential for the brain’s ability to recover and cleanse itself.

How much DHA and EPA do you need?

According to EFSA and WHO, 250–500 mg of DHA + EPA per day is recommended for adults. A higher intake may be relevant for:

High mental strain
Low energy levels or lack of sleep
Reduced intake of fatty fish

Dietary supplements can be a safe and convenient way to ensure daily intake, especially for those who eat little seafood or live a plant-based lifestyle.

Example of a grant

A DHA-based dietary supplement developed with brain health in mind is Braindrops Original – a plant-based product with DHA from microalgae. It can help meet daily needs and support brain structure and function in everyday life.

*DHA contributes to the maintenance of normal brain function. The beneficial effect is achieved with a daily intake of 250 mg of DHA.

This text is intended as general information. Dietary supplements are not intended to diagnose, treat or cure disease.

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Frequently asked questions about the brain's energy needs and DHA

What is DHA fatty acid good for?

DHA is a long-chain omega-3 fatty acid found naturally in high concentrations in the brain and eyes. It contributes to the structure of cell membranes, especially in nerve cells, and plays a role in signal transmission, flexibility, and the formation of synapses.

How does DHA affect the brain's energy levels?

DHA indirectly affects the brain's energy levels by supporting mitochondrial function and signaling between nerve cells. Studies suggest that the fatty acid may be important for glucose uptake, synaptic activity, and the cells' ability to produce energy efficiently.

Why are DHA and EPA essential fatty acids?

DHA and EPA are essential fatty acids because the body cannot produce them in sufficient quantities on its own. They must therefore be supplied through diet or supplementation. DHA is used primarily as a building block in the brain, while EPA has a more regulatory role in relation to inflammatory processes.

Can DHA improve memory?

Some studies suggest a possible link between DHA levels and cognitive function, including memory. However, there is no firm evidence that DHA supplements improve memory in healthy individuals. Research in this area is still evolving.

What is the difference between DHA and EPA in practice?

DHA and EPA have different functions in the body. DHA is used primarily as a structural component in the brain and eyes, while EPA has a more short-term, regulatory effect, particularly on immune response and inflammation. Both are important – but with different areas of action.