DHA — The Essential Fatty Acid That Helps With Pregnancy, Brain Health, The Nervous System & More

Omega-3 fatty acids1 are considered essential nutrients, meaning that our body needs them but can’t make them on its own, so we have to get them from food or supplements. There are several types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These polyunsaturated fatty acids are a key component of cell structure, involved in energy production, and functions of our cardiovascular, endocrine, immune, and pulmonary systems. DHA, for example, is essential to proper formation and functioning of the brain, retina, and sperm.

Omega-3s are a vital nutrient in fetal development. DHA, in particular, is especially important during pregnancy because it helps build your baby’s nervous system, brain, and eyes. It’s also a component of breast milk, which helps ensure a newborn gets enough of this important nutrient to support development.

Technically, EPA and DHA can be synthesized from ALA, so ALA is considered the only essential omega-3 fatty acid. Requirements for people more than 1 year old is expressed in grams of ALA. The National Institutes of Health recommends1 that healthy adult women consume 1.1 grams (or 1,100 milligrams) per day and that pregnant women consume 1.4 grams (or 1,400 milligrams) of ALA per day to meet their needs.

Fish oils, krill oil, and fatty fish like salmon, tuna, mackerel, sardines, and anchovies are all good food sources of DHA, and eggs provide a little bit as well. DHA-fortified foods such as juices, milk, and grain products are also available.

Because you need to be careful about intake of mercury in fish during pregnancy, understanding which varieties are highest in mercury and spacing out your fish intake throughout the week is important. Familiarizing yourself3 with this list by the FDA that explains which fish tend to have more mercury can be helpful.

While there aren’t many plant-based sources of DHA, it can be found in marine microalgae4. There are a few types that have been noted for their omega-3 fatty acid content. Working a variety of sea vegetables5 into your diet such as kelp, dulse, nori, red and green algae, spirulina, and chlorella can help you work toward your needs. Since they all have varying amounts of the various omega-3 fatty acids, you should consume many types to avoid overdoing it on any one type (which can lead to missing out on important nutrients).

Many women choose to take a DHA supplement during pregnancy in order to meet their needs on a consistent basis without worrying about mercury content and other dietary constraints. I generally recommend this to my clients who are pregnant or trying to conceive as well as for women who are breastfeeding, as breast milk is how a newborn can get the crucial DHA they need.

Fish oil supplements are a convenient way to make sure you’re getting enough, but there are also algae-based supplements on the market if you prefer a plant-based supplement. There is a lot of variation between formulations, so talk to your health care provider about which supplement would be the best fit for you. The National Institutes of Health Dietary Supplement Label Database is also a good resource if you want to compare products.

It’s easy to overthink when to take that supplement, but in general, I recommend taking it at a time you’re most likely to remember to take it. For many, that’s when they take their prenatal vitamin. As is the case with vitamin D, you can also find prenatal vitamins that contain DHA to make it easier. Some women find that the DHA supplements have a fishy aftertaste or may cause some mild stomach discomfort if taken without food, so taking them with a meal can help.

Remember, pregnancy is a time when you’re adjusting to a lot of changes and juggling a lot of information—and emotions. Some weeks you are going to feel totally on it and on track, and others could feel like the complete opposite. Be patient with yourself.