Supplement Research

DHA: Why It's Essential for Your Pregnancy

by Cassandra Delage, Founder and CEO

Reviewed by Stephanie Dang, Registered Dietitian, Co-Founder at CAYA Health Centre & Vancouver Dietitians

Published June 4, 2024 — Last Reviewed March 25, 2024

  • Full Article

  • Contributors

  • References

Excerpt

As a mother, ensuring the optimal health and development of your child begins during pregnancy. One essential nutrient that plays a critical role in supporting both maternal and infant health is docosahexaenoic acid (DHA). This article explores the importance of DHA supplementation during pregnancy, highlighting its benefits for maternal well-being, fetal brain development, and long-term health outcomes for the child.

Introduction

Docosahexaenoic acid (DHA) is an omega-3 fatty acid that plays a critical role in the development of your baby's brain, eyes, and nervous system during pregnancy.  Research has shown that adequate DHA intake during pregnancy is associated with improved cognitive function, visual acuity, and overall neurodevelopment in infants. Furthermore, DHA has been linked to reduced risk of preterm birth, postpartum depression, and certain pregnancy complications, highlighting its multifaceted benefits for maternal health.

How Much DHA Do You Need?

The recommended daily intake of DHA during pregnancy varies, but most healthcare professionals advise pregnant individuals to consume around 200-300 milligrams (mg) of DHA per day. However, certain factors such as diet, pre-existing health conditions, and individual needs may influence this recommendation. It's crucial to discuss your specific requirements with your healthcare provider to determine the appropriate dosage of DHA for you.

Where Can You Get DHA?

While DHA can be obtained through dietary sources such as fatty fish, algae, and fortified foods, many pregnant women may struggle to meet their DHA needs through diet alone. As a result, supplementation with DHA-rich prenatal supplements has emerged as a convenient and effective strategy to ensure optimal DHA intake during pregnancy. By incorporating DHA into prenatal supplements, mothers can bridge the gap between their dietary intake and the recommended levels of DHA necessary for maternal and fetal health. Moreover, DHA supplementation offers a safe and reliable means of supporting neurodevelopmental outcomes and enhancing maternal well-being throughout pregnancy and beyond. Being followed by a dietician during pregnancy can further help in ensuring adequate DHA intake and overall nutritional balance.

"DHA plays a critical role in pregnancy, and it can be difficult to get enough through food. Needing to avoid raw fish in sushi during pregnancy, the strong smells associated with seafood, taste changes, and limiting mercury intake can all act as barriers to getting enough DHA in your diet while pregnant. Knowing that you are getting enough DHA in your supplement to support your baby’s development often provides a huge sense of relief for parents.”

— Stephanie Dang, Registered Dietitian, Co-Founder at CAYA Health Centre & Vancouver Dietitians

Research-Backed Recommendations

When selecting a prenatal supplement, look for formulations that are supported by scientific research and endorsed by reputable sources. You can often find information about the composition and quality of a supplement on the manufacturer's website or by contacting their customer service team for clarification.

Title

References to the research cited in this article can be found in the "References" tab at the top of this page.

Contributors

Author(s)

Cassandra Delage

Founder and CEO of Bia

Reviewer(s)

Stephanie Dang

Registered Dietitian, Co-Founder at CAYA Health Centre & Vancouver Dietitians

References

Bia follows strict article guidelines and only uses credible sources, such as peer-reviewed studies, academic research institutions and highly respected health organizations. In addition, when necessary, each article is reviewed by a member of our healthcare community to further ensure up-to-date information.

[1] Makrides, M., & Gibson, R. A. (2000). Long-chain polyunsaturated fatty acid requirements during pregnancy and lactation. The American Journal of Clinical Nutrition, 71(1), 307S–311S.

[2] Colombo, J., Carlson, S. E., Cheatham, C. L., Shaddy, D. J., Kerling, E. H., & Thodosoff, J. M. (2019). Long-term effects of LCPUFA supplementation on childhood cognitive outcomes. The American Journal of Clinical Nutrition, 109(Supplement_7), 244S–251S.

[3] Meyer, B. J., Grenyer, B. F. S., Crowe, T., Owen, A. J., Grigonis-Deane, E. M., Howe, P. R. C., & Crichton, G. E. (2016). Improvement of major depression is associated with increased erythrocyte DHA. Lipids, 51(2), 151–161.

[4] Middleton, P., Gomersall, J. C., Gould, J. F., Shepherd, E., Olsen, S. F., Makrides, M., & Omega-3 Fatty Acids (Fish Oil) Supplementation in Pregnancy Study Group. (2018). Omega-3 fatty acid addition during pregnancy. Cochrane Database of Systematic Reviews, 11(11), CD003402.

[5] Muhlhausler, B. S., Yelland, L. N., McDermott, R., Tapsell, L., McPhee, A., & Gibson, R. A. (2016). DHA supplementation during pregnancy does not reduce BMI or body fat mass in children: Follow-up of the DHA to Optimize Mother Infant Outcome randomized controlled trial. The American Journal of Clinical Nutrition, 103(6), 1489–1496.

[6] Carlson SE, Colombo J, Gajewski BJ, et al. DHA supplementation and pregnancy outcomes. Am J Clin Nutr. 2013;97(4):808-815. doi:10.3945/ajcn.112.050021

[7] Greenberg JA, Bell SJ, Ausdal WV. Omega-3 Fatty Acid supplementation during pregnancy. Rev Obstet Gynecol. 2008;1(4):162-169.

[8] U.S. National Library of Medicine. Omega-3 Fatty Acids. MedlinePlus (2016).

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DHA: Why It's Essential for Your Pregnancy 

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