Why DHA Matters for a Healthy Pregnancy
To give your baby the best start in life, ensuring adequate intake of DHA (docosahexaenoic acid) is crucial. DHA is a powerful omega-3 fatty acid that plays a key role in the development of your baby’s brain, eyes, and nervous system. Experts recommend at least 200 milligrams of DHA per day during pregnancy. Research shows that DHA during pregnancy not only supports fetal development but may also help prevent preterm labor, increase birth weight, and support postpartum mood.
However, most expecting mothers are falling short. Studies suggest the average intake is just 60 mg/day, and only 1 in 14 women take a DHA supplement. This highlights the need for better awareness of omega-3 for pregnancy.
The DHA Deficiency Problem
Roughly 80% of women of childbearing age in the U.S. have DHA levels below the recommended 5% blood concentration. In a study by OmegaQuant, nearly 50% of third-trimester women had prenatal DHA levels below this target. Supplementing with 200 mg DHA daily for just 10 weeks helped all participants achieve adequate levels, underscoring the importance of routine intake.
Since the body doesn’t convert other omega-3s like ALA into DHA efficiently, direct sources are essential. Here’s how to include more DHA in your pregnancy diet:
Fish: A Natural Source of DHA
Fish is a nutrient-rich food, packed with protein, vitamin D, and omega-3s, especially DHA. The FDA recommends 8–12 ounces of low-mercury fish per week during pregnancy and nursing. Salmon, trout, and herring are ideal choices—low in mercury and high in omega-3s.
Studies show that babies of mothers who eat more fish during pregnancy may have better motor and cognitive skills. But be cautious: avoid high-mercury species like swordfish and shark. Instead, choose safe, DHA-rich fish and refer to the FDA’s seafood guidance.
Smart picks:
-
Salmon
-
Rainbow trout
-
Sardines
-
Albacore tuna (limit to once a week)
Fish Oil Supplements for Pregnancy
Fish oil for pregnancy is another great way to ensure you’re getting enough DHA. Choose a high-quality omega-3 supplement that delivers at least 200 mg DHA per serving. Some prenatal DHA supplements even contain up to 1000 mg, which is still safe for most expecting mothers.
Fish oil benefits include improved cognitive development in children when taken before and during pregnancy.
DHA-Enriched Eggs
Eggs are an easy and versatile way to boost omega-3 intake. Hens fed flaxseed or fish oil produce eggs rich in DHA and ALA. Brands like Phil’s Cage Free DHA Eggs can offer up to 150 mg of DHA per egg. Always eat the yolk—it’s where the DHA is concentrated.
5. Fortified Milk Products
Milk fortified with DHA can be a convenient addition to your pregnancy diet.
Keep in mind that both eggs and milk provide lower doses of DHA, so they should complement—not replace—your overall strategy.
How Much DHA Do You Need?
Still wondering how much DHA is enough? According to Kristina Harris Jackson, PhD, RD, women should aim for at least 200 mg of DHA daily, spread throughout the week. Here are two sample meal plans to help meet that goal:
Example 1:
-
1 serving canned albacore tuna/week = 104 mg/day
-
1 cup DHA-fortified milk/day = 32 mg
-
1 serving tilapia/week = 16 mg/day
-
3 DHA eggs/week = 64 mg/day Total = 216 mg DHA/day
Example 2:
-
2 servings sockeye salmon/week = 143 mg/day
-
2 cups DHA-fortified milk/day = 64 mg/day Total = 207 mg DHA/day
DHA and Autism: A Growing Area of Interest
Emerging research is also exploring a potential link between DHA and autism prevention. While more studies are needed, early evidence suggests that omega-3 during pregnancy may play a role in neurodevelopment and behavioral outcomes.
Final Thoughts: DHA for Pregnancy Health
Whether you choose fish, fortified foods, or supplements, the key is to consistently meet your DHA needs before and during pregnancy. DHA before pregnancy is just as important, as it helps build up nutrient reserves needed in the early stages of fetal development.
If you’re not sure where to start, consider taking a Prenatal DHA Test to determine your levels and tailor your intake. With so many DHA benefits—better brain development, reduced risk of preterm labor, healthier birth weights, and even improved maternal mood—investing in your omega-3 intake is a smart move for both mom and baby.
Credit: OmegaQuant Website
