DHA is one of the 3 types of omega-3 fatty acids. If you’ve ever been pregnant, you may have been told by your doctor to add a supplement for it or increase DHA-rich foods in your diet. However, DHA can benefit your health regardless of whether you’re currently growing another human. According to the National Institutes of Health, getting enough DHA can help your cardiovascular health, brain development and even work to prevent certain types of cancer. We’ve put together a list of ways to get more DHA into your diet.


You’ll see this at the top of any list, because it’s one of the best food sources of DHA. So load up on salmon sashimi (or cooked salmon, if you’re expecting).


Tuna may have gotten a bad rap over the years due to some poorly constructed tuna salads, but try it again! Mix it into pasta, try it in a salad or make tuna patties to dip in a tasty sauce.


Grab the fishing rod and spend a few hours at the water with someone you like being around. If you’re on dating apps, this is the perfect opportunity for a fish pic.

Sardines and Anchovies

Most people assume they’re not regularly eating sardines or anchovies, but if you’ve had a restaurant Caesar salad you almost certainly have. They go great on top of the salad, too!


Another source of DHA from the sea. While most people stick with eating these at a restaurant, you can certainly buy them to make at home as well.

DHA Enriched Eggs

Not a fan of all the fish? Eggs contain a bit of DHA, and you can get a version of them that has even more.

DHA Fortified Dairy

Milks, yogurts and other dairy products also commonly have DHA added to them.

DHA Fortified Orange Juice

Grab a glass of OJ and get some extra DHA in the mix, too.

Fish Eggs

If you’re not pregnant, that sushi really can be a great option for your dietary DHA. Or a little caviar, if you’re feeling fancy.


Look, there’s no shame in adding a supplement if you need it. While it’s perfectly admirable to aim to aim a varied diet to cover your nutritional needs, there may also be times of your life where it makes sense to grab some supplements, too.