Pregnancy is one of the most transformative periods in a woman’s life. In just nine months, your body undergoes rapid changes to nourish and support a growing baby. During this time, the demand for key nutrients dramatically increases — and making the right choices can significantly impact both maternal and infant health.
Let’s explore the most critical nutrients for a healthy pregnancy: folic acid, DHA, choline, and iron.
Folic Acid: The Birth Defect Fighter
Why It Matters
Folic acid (synthetic form) and folate (naturally found in foods) are B vitamins essential for fetal brain and spinal development. According to the CDC, sufficient intake before and during early pregnancy helps prevent neural tube defects (NTDs), including spina bifida.
NTDs develop very early in pregnancy — often before a woman knows she's pregnant — making early and adequate folic acid intake critical.
How Much You Need
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At least 400 mcg daily before pregnancy
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600 mcg daily during early pregnancy
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Women at high risk for NTDs may require up to 4000 mcg (4 mg) as advised by The March of Dimes
Where to Find It
Folic acid-enriched foods:
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Breakfast cereals
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White rice, pasta, cornmeal, flour
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Bread products
Folate-rich whole foods:
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Leafy greens (spinach, romaine)
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Citrus fruits
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Beans and legumes
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Broccoli and asparagus
Thanks to nationwide food fortification efforts, NTD rates have dropped by 25% in the U.S. and 42% in Canada. But not all women get enough through diet alone, making prenatal supplements a smart addition.
DHA: Fuel for Baby’s Brain and Eyes
What Is DHA?
Docosahexaenoic acid (DHA) is an omega-3 fatty acid crucial for neurological and visual development. It also plays a protective role against preterm birth, especially before 34 weeks.
Food Sources of DHA
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Fatty fish: salmon, herring, trout, tuna
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DHA-fortified eggs and dairy
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Algae-based DHA supplements (great for vegans or fish-sensitive moms)
Pregnancy Benefits of DHA
Recent studies show:
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42% lower risk of early preterm birth with DHA supplementation
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Women with low DHA levels are 10x more likely to deliver prematurely
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Potential $6 billion in U.S. healthcare savings if DHA supplementation was widespread
How Much Is Enough?
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Recommended: 200 mg DHA per day
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Target DHA blood level: ≥5% of red blood cell fatty acids
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Current average intake: Only 60 mg/day, and fewer than 10% of women take DHA supplements
Testing and correcting DHA levels can be done easily with prenatal DHA tests. In one controlled trial, women who started with DHA below 5% reached healthy levels within 10 weeks using just 200 mg/day.
Choline: Brain Development Powerhouse
Why It’s Essential
Choline supports the development of the baby’s brain and nervous system, and most pregnant women don’t get enough.
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Recommended intake: 450 mg per day
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Best source: Egg yolks
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Other sources: Lean red meat, fish, poultry, broccoli, cauliflower, cabbage, and some nuts
What the Science Says
A Cornell University study found that higher choline intake during the third trimester improved babies' processing speed and cognitive performance.
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Women receiving 930 mg/day showed the most benefit
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Even women getting 480 mg/day — just above the RDA — saw measurable improvements in their infants' reaction time
Common Barriers
Modern dietary trends (low-cholesterol, vegetarianism, avoidance of undercooked eggs or red meat) often limit choline-rich food intake, making supplementation especially valuable.
Iron: Preventing Fatigue and Low Birthweight
The Role of Iron in Pregnancy
Iron helps transport oxygen to both mom and baby. During pregnancy, your blood volume increases significantly, meaning your iron needs nearly double.
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RDA during pregnancy: 27–30 mg/day
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RDA when not pregnant: 18 mg/day
Sources of Iron
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Heme iron (best absorbed): beef, poultry, pork, liver
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Non-heme iron: beans, lentils, oats, spinach, fortified grains
Pro tip: Pair non-heme iron foods with vitamin C sources (e.g., oranges, bell peppers) to improve absorption. Avoid tea, coffee, dairy, and high-fiber foods during iron-rich meals to prevent absorption interference.
Supplement Considerations
Iron supplements can be a helpful boost, especially for vegetarians or women struggling to get enough from diet alone. However, side effects like constipation, nausea, and upset stomach are common.
Roughly 15–25% of pregnant women in the U.S. develop iron deficiency anemia, which can increase the risk of preterm birth and low birth weight. Supplementation and iron-rich diets are crucial to maintain energy levels and prevent complications.
Ballstad Omega-3: Your Trusted Partner in Prenatal Wellness
Whether you're trying to conceive, already pregnant, or supporting a loved one through the journey, getting the right nutrients can change everything. While folic acid, choline, and iron are all essential, DHA stands out as one of the most powerful, modifiable pregnancy biomarkers — and that’s where Ballstad Omega-3 delivers.
Our premium supplements provide:
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Clinically supported levels of DHA for pregnancy
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Ultra-purified fish oil free of contaminants like mercury
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Easy-to-swallow softgels made with sustainably sourced ingredients
Join thousands of women prioritizing their health and their baby’s development with Ballstad Omega-3 — your ally for a brighter, healthier pregnancy.
