Why Is DHA Important During Pregnancy?

Pregnancy is a time when both you and your baby need optimal nutrition to support growth, development, and overall well-being. Many expectant mothers wonder, "Why is DHA important during pregnancy?" as they seek to maximize the baby DHA benefits that can enhance cognitive and visual development.

Maintaining an adequate level of DHA is crucial for DHA during pregnancy and plays a key role in overall fetal growth, making your DHA pregnancy journey both rewarding and essential.

What is DHA?

DHA (docosahexaenoic acid) is a long-chain omega-3 fatty acid. It’s a primary structural component of the brain, skin, and retina. High levels are found in fish oil supplements and certain seafood.

Why is DHA vital during pregnancy?

• Fetal brain development: Essential for fetal brain growth and functional development.
• Visual function: Supports retinal development, crucial for vision.
• Cognitive skills: Linked to higher intelligence scores in children.

Recommended DHA intake for pregnant women

• Experts recommend at least 200 mg of DHA per day.
• This can be achieved through one to two servings of seafood per week.
• Fish oil capsules are an effective alternative, especially for those concerned about mercury.

How to safely consume fish during pregnancy

• Low-mercury fish options: Salmon, pollock, catfish, sardines, shrimp.
• Avoid high-mercury fish: Swordfish, king mackerel, shark.
• Check local advisories: Ensure locally caught fish are safe to consume.

Can DHA be obtained from non-fish sources?

• DHA can be obtained from non-fish sources, but less efficiently. Flaxseed oil, chia seeds, and walnuts contain ALA, a precursor to DHA. However, algal oil supplements offer a direct, vegan source of DHA.

The role of fish oil in child development

Cognitive and visual benefits

Studies show higher maternal fish consumption correlates with improved cognitive and visual outcomes in children. Infants of mothers who take DHA supplements score better in problem-solving and language development tests.

Behavioral and social skills

Children with adequate DHA exposure during fetal development showcase better social interaction and fewer behavioral problems, but the data is mixed.

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Why do some avoid fish during pregnancy?

• Concerns about mercury and toxins: Mercury can harm the fetus’s developing nervous system. Following guidelines on fish consumption minimizes these risks.
• Dietary habits and preferences: Some are cautious or dislike seafood. Supplements provide a viable alternative to meet DHA requirements.

Benefits of fish oil supplements

• Easier compliance: Fish oil capsules offer consistent DHA intake without the need for dietary adjustments.
• Lower risk of preterm birth: Studies suggest omega-3 fatty acids, including DHA, may prolong gestation and reduce the risk of preterm birth.

Effective ways to add DHA to your diet

• Eat more seafood: Include fish meals like grilled salmon or tuna salad twice a week.
• Fish oil supplements: Opt for molecularly distilled or purified fish oil to avoid contaminants.
• DHA-enriched foods: Look for DHA-enriched eggs and dairy products.

Understanding the effect of DHA on visual and cognitive function

Omega-3 fatty acids, particularly DHA, play a critical role in fetal visual and cognitive development.

Comparing seafood and supplements for DHA intake

Fish remains one of the best natural sources of DHA. The FDA/EPA suggests pregnant women should consume 1-2 servings of seafood weekly, amounting to approximately 200 mg of DHA daily.

Risks of prenatal Omega-3 and fish consumption

A critical concern regarding fish during pregnancy is the risk of mercury exposure. Women should prioritize low-mercury seafood options and consider consulting local advisories for fish caught in local rivers.

Omega-3 fatty acids beyond DHA: A broader impact

Omega-3s extend beyond DHA, contributing to various physiological functions. Eicosapentaenoic acid (EPA) is another significant omega-3 fatty acid known for its anti-inflammatory properties. Adequate omega-3 intake can delay labor, highlighting the broader role of omega-3 fatty acids during pregnancy.

Postnatal benefits of continued DHA consumption

Lactating mothers who intake 200 mg/day of DHA provide their infants with benefits that extend beyond initial development, including better psychomotor development tests and reduced likelihood of allergies.

Dos and don'ts of DHA and pregnancy

Discover the essentials of DHA and how it supports fetal brain development during pregnancy. Learn the dos and don'ts for safely incorporating this vital nutrient into your diet, whether through seafood, supplements, or other sources.

Advantages and disadvantages of DHA and fish oil during pregnancy

DHA, an essential omega-3 fatty acid, supports fetal brain and visual development. This section covers the pros and cons of including DHA in your prenatal diet.

How to choose the best prenatal vitamin for pregnancy

Choosing the right prenatal vitamin is vital to ensure you and your baby receive all the necessary nutrients. Here are the key factors to consider, especially if you are considering a DHA supplement pregnancy:

• Included nutrients and doses: Look for a prenatal vitamin that aligns with your specific nutritional needs. Essential nutrients include folic acid, choline, vitamin D, iron, and DHA. Discuss with your OB-GYN to determine how much DHA per day when pregnant.
• Supplement type: If swallowing pills isn’t your preference, explore alternatives like chewable, gummy, liquid, or powdered forms. Select the format that best fits your lifestyle and ensures consistent daily intake.
• Dietary needs and third-party testing: For those with specific dietary requirements, review the ingredient list carefully to ensure the product meets your needs. Choose prenatal vitamins that have been third-party tested by reputable organizations, ensuring that all ingredients are verified and addressing any concerns regarding "Is fish oil safe during pregnancy?"

If you have pregnancy complications or other health concerns, your healthcare provider might recommend a prescription prenatal supplement tailored to your needs.

What should a good prenatal vitamin include?

A well-rounded prenatal vitamin is designed to meet the increased nutritional demands of pregnancy. Here are the essential nutrients a quality prenatal should provide, with an emphasis on supporting overall development:

• B vitamins, including folate: Your body requires eight different B vitamins, and the need increases during pregnancy. A prenatal vitamin should, at a minimum, include B12, folate, and B6 to support energy production and neural development.
• Choline: Choline plays a vital role in placental function and fetal development. A good prenatal vitamin will help bridge any gaps in your choline intake.
• DHA and EPA: These omega-3 fatty acids are essential for fetal brain development. Although not all prenatal vitamins include them, many mothers choose to add a DHA supplement during pregnancy—whether via fish oil or algal oil—to ensure adequate intake.
• Vitamin D, iron, and essential minerals: Adequate vitamin D, iron, magnesium, calcium, iodine, and zinc are all critical to support maternal health and fetal development.
• Vitamin A: Vitamin A is necessary for fetal eye and organ development as well as immune function, but it must be balanced carefully to avoid excess intake.

Remember, while a comprehensive prenatal vitamin is an excellent foundation, it should complement a balanced, nutrient-rich diet rather than replace it.

New Thai study reveals how early high-dose DHA supplementation slashes preterm birth risk

A recent multicenter randomized controlled trial in Thailand, published in March 2025, revealed promising evidence that initiating DHA supplementation early in pregnancy can significantly reduce the risk of early preterm birth.

The study found that starting supplementation in the first or early second trimester using a higher dose of 1,000 mg per day is far more effective in preventing early preterm births than the standard 200 mg found in many prenatal vitamins.

These findings suggest that boosting DHA intake early on may help support placental function and reduce inflammation, ultimately contributing to healthier pregnancy outcomes.

This emerging evidence reinforces the need to assess DHA status in expectant mothers and consider adjusting supplementation protocols for those at higher risk.

Frequently asked questions (FAQ)

Here are some of the most frequently asked questions about DHA and pregnancy.

Final thoughts

In summary, making an informed decision about your prenatal vitamin is a vital step toward a healthy pregnancy. Whether you choose a standalone DHA supplement during pregnancy or a combined prenatal formula, recognizing the importance of DHA in pregnancy will help support your overall well-being.

By understanding why DHA is important in pregnancy and choosing a product that meets your nutritional needs, you can foster optimal growth and development for both you and your baby.

Always consult with your healthcare provider to tailor your supplementation to your unique requirements, and remember that a balanced diet is key to your prenatal care.

Sources and references

• Expert Opinion on Benefits of Long-Chain Omega-3 Fatty Acids (DHA and EPA) in Aging and Clinical Nutrition - PMC
• Omega-3 Fatty Acids and Pregnancy - PMC
• Bioavailability and potential uses of vegetarian sources of omega-3 fatty acids: a review of the literature
• Fish Intake during Pregnancy and Foetal Neurodevelopment—A Systematic Review of the Evidence - PMC
• DHA supplementation and pregnancy complications - PMC
• Docosahexaenoic Acid and Cognition throughout the Lifespan - PMC