Docosahexaenoic acid (DHA) is a type of omega-3 fatty acid that is important for good health. Taking DHA in supplement form during pregnancy may help support healthy fetal growth. Show
This article explores prenatal DHA supplements, the health benefits of DHA during pregnancy, its potential side effects and recommended dosages, how to choose a quality supplement, other ways to receive DHA, and when to speak with a doctor. Share on PinterestAndreyPopov/Getty Images Prenatal DHA is a type of vitamin or supplement containing the omega-3 fatty acid DHA. Most DHA supplements come from:
In some cases, prenatal DHA pills or liquids only contain DHA. However, prenatal DHA supplements or vitamins may also carry other nutrients, including: All forms of omega-3 fatty acids are vital for health, especially during pregnancy. People must consume omega-3 fatty acids through foods or supplements because the body does not naturally produce them. The omega-3 DHA is critical to the healthy development of the eyes, nervous system, and brain. Much research suggests a positive link between DHA consumption and visual and cognitive function. However, a recent 2019 study found no difference in cognitive abilities or visual acuity in infants whose parents consumed DHA during the second and third trimesters of pregnancy. Researchers suggest the DHA intake was not high enough to produce results or that the testing methods to check for cognitive and visual acuity were not sensitive enough. Consuming omega-3 fatty acids during pregnancy also seems to lower the risk of premature birth. Additionally, older research links DHA with improved fertility and reproductive egg health. The benefits of DHA supplementation may also extend to pregnant people. A 2020 review suggests that DHA may improve mood during late pregnancy and early postpartum. People who are allergic or intolerant to seafood, nuts, soy, milk, or other food allergens should ensure DHA products do not contain these allergens or pass through a facility that processes them. Side effects from taking DHA tend to be minor or mild, including: In some cases, DHA can also interact negatively with supplements or medications, such as the anticoagulant warfarin. According to the National Institutes of Health (NIH), there is no established recommendation regarding DHA dosage. However, experts recommend pregnant people consume 200 milligrams (mg) of DHA per day. Additionally, most prenatal supplements contain 200 mg of DHA. In terms of dietary consumption, pregnant people should aim to eat a minimum of two servings of low mercury shellfish or fish per week before and during pregnancy and while nursing. One serving of fish contains 9–12 ounces (oz). Most people living in the United States do not get enough EPA and DHA. Levels of these fatty acids also reduce during pregnancy, as DHA transfers to the fetus through the placenta. That means individuals must consume more of the substance to have sufficient levels themselves. However, the Food and Drug Administration (FDA) recommends against consuming more than 3 grams (g) per day of EPA and DHA combined, which includes up to 2 g per day from dietary supplements. DHA consumption higher than this may cause bleeding issues and negatively impact the immune system. Picking a high-quality prenatal DHA is important — low-quality, unverified products can contain toxins and contaminants. Most advanced refining systems remove almost all of these harmful compounds. Therefore, it is important to pick products with packaging that indicates a reputable third-party organization or lab has verified the product’s quality and purity in particles per trillion levels. Many trustworthy organizations set standards that assess the quality and purity of fish oil products, such as the following:
Be wary of products stated to exceed the standard maximum allowances of harmful heavy metals, toxins, and oxidation set by one or more of these organizations. It is also a good idea to pick products proven in clinical trials to be safe and effective. A person can find this information on the pamphlet or packaging that comes with the supplement or the manufacturer’s website. People who follow vegetarian diets, have a seafood allergy, or do not wish to eat or buy seafood can consume products containing DHA that derives from types of algae or seaweed. The omega-3 fatty acids in fish actually come from microalgae, which accumulate in the tissues of fish that eat them. Many products claim to contain vegetable sources of DHA. However, nonmarine plants do not actually contain DHA — instead, they contain the omega-3 fatty acid alpha-linolenic acid (ALA), which the body converts to EHA then DHA in small amounts. Pregnant people should consume at least 1.4 g of ALA per day. Because seafood can contain heavy metals and toxins, it may be safer for pregnant people to consume foods fortified with DHA, such as certain:
DHA only occurs naturally in certain species of fish, some seafood, chicken, and eggs. Studies show the benefits of consuming moderate amounts of seafood during pregnancy tend to outweigh the potential risks, especially if consuming high-quality, low-mercury seafood. Safe seafood options for pregnant people and their average DHA dose per 3-oz serving include:
Additionally, one cooked egg tends to contain roughly 0.03 g of DHA, while 3 oz of roast chicken breast typically contains 0.02 g of DHA. Pregnant people should only consume one serving per week of seafood containing moderate levels of mercury and other toxins. These types of seafood include:
Pregnant people should also avoid species of seafood with higher mercury levels, such as:
Look for fish or fish products that carry the “Safe Catch” logo, which shows the seafood has met purity and quality standards. Pregnant people should also limit their consumption of seafood that friends or family physically catch to one serving per week and not eat any other fish that week. Individuals should also avoid consuming seafood if there are safety or health advisories in the area where a person has caught the seafood. Pregnant people can discuss with their doctor, dietician, or nutritionist about what supplements or dietary changes they should make to keep themselves and their developing baby safe and healthy. People taking prescription or over-the-counter medications or supplements should also consult with a healthcare professional before taking DHA supplements. They can speak with a doctor if they cannot tolerate DHA supplements or DHA-rich foods. Getting enough DHA may be important for healthy fetal development. It may also positively impact aspects of pregnancy and a pregnant person’s mood. People should pick DHA supplements that undergo independent testing and certification of the product’s safety and purity by a reliable organization. To avoid negative interactions, individuals should talk with a doctor before taking DHA when also taking other medications or supplements.
Written by: Co-Founder Amanda Capriglione, RDN, CDN Medically Reviewed by Dr. Nicole Palmer, DO In This Article ★ SHOULD YOU TAKE PRENATAL VITAMINS WITH DHA?★ WHAT DOES DHA IN PRENATAL VITAMINS DO? AND WHY IS DHA IMPORTANT DURING PREGNANCY?★ HOW MUCH DHA SHOULD BE IN A PRENATAL VITAMIN?★ WHAT IS THE BEST PRENATAL VITAMIN WITH DHA?★ WHY ARE DHA PRENATAL VITAMINS FISHY?★ CAN YOU TAKE DHA WITH PRENATAL VITAMINS?★ WHAT FOODS ARE HIGH IN DHA?Minerals, nutrients, and vitamins are important aspects for your body to make a baby. You are most likely doing your best to maintain a well-balanced diet and taking a prenatal vitamin before and during pregnancy. One nutrient that is commonly overlooked during pregnancy is DHA. DHA is an important omega-3 that plays an important role in both you and your developing baby. Here are the benefits of taking a prenatal vitamin with DHA for both you and your baby. ★ SHOULD YOU TAKE PRENATAL VITAMINS WITH DHA?The short answer to that question is yes. DHA is safe in prenatal vitamins. We believe this omega-3 is a key nutrient needed during pregnancy. You and your developing baby will receive many benefits of DHA in prenatal vitamins. Nutrient needs during pregnancy increase by a lot. Ultimately, it’s the mom’s job to make sure she and her baby get the necessary nutrients needed to thrive via food and prenatal vitamins. One of the many nutrients they need is DHA and isn’t added in all prenatal vitamins on the market. You may be wondering, what does DHA stand for in prenatal vitamins? DHA stands for docosahexaenoic acid and is a type of Omega 3 fatty acid along with EPA (eicosapentaenoic acid). The Omega 3’s, DHA and EPA, work together in the body to support fetal growth and development. DHA can be found in both food and prenatal vitamins. DHA is an essential fat component involved in different aspects of pregnancy. Research suggests that DHA can reduce the risk of neural tube defects, preterm birth and may even help improve depressive moods from late pregnancy into postpartum, according to a 2021 article. DHA is present in food. However, most obstetricians recommend pregnant women take prenatal vitamins with DHA and folic acid. ★ WHAT DOES DHA IN PRENATAL VITAMINS DO? AND WHY IS DHA IMPORTANT DURING PREGNANCY?DHA helps to support fetal brain, eye, and nervous system development. It is an essential nutrient because your body cannot make it. DHA needs to be consumed by mouth in foods and supplements. DHA is essential during each trimester, but it’s super important in the 3rd trimester when the baby’s brain develops rapidly, basically every day. It is also crucial during the first trimester when the brain and spinal cord are developing. DHA is an essential factor for fetal brain development and helps your baby throughout their life. DHA supports the development of the cerebrum, which is responsible for thinking, remembering, and feeling. Supports the development of the cerebellum, which is responsible for all motor control. It also supports the development of the brain stem, which is responsible for your lungs, heart, and blood pressure. A high heart-healthy fat diet that includes Omega 3’s helps the brain function more efficiently. DHA is the most abundant omega-3 in the brain. The benefits of containing DHA in the diet during pregnancy have lasting positive effects for both mom and baby. DHA is not only crucial for your developing baby but also plays a crucial role in your brain, skin, and eyes. It also helps support a healthy labor and delivery outcome and has been known to support a healthy mood and well-being during postpartum. ★ HOW MUCH DHA SHOULD BE IN A PRENATAL VITAMIN?Every prenatal vitamin is different. Always check the label and make sure it contains the ingredients suitable for you, your body, and your growing baby. The daily recommendation by the American College of Obstetricians and Gynecologists (ACOG) for pregnant and lactating moms is at least 200 mg. A prenatal vitamin doesn’t necessarily need to contain all 200 mg. However, DHA should be one of the nutrients in your prenatal. Alternatively, there are no known long-term side effects of decreased DHA intake during pregnancy. Research is limited regarding pregnant women, but it is suggested that decreased DHA during pregnancy may compromise fetal growth. We recommend taking good prenatal vitamins with DHA. ★ WHAT IS THE BEST PRENATAL VITAMIN WITH DHA?With many prenatal vitamins on the market, it may be overwhelming choosing one to nourish you and your growing baby. Unlike many prenatal vitamins on the market, Feed Mom & Me Complete Prenatal + DHA Multivitamin uses 22 key vitamins and minerals that help nutritionally support you before, during, and after pregnancy. Including 50mg of DHA per serving in our prenatal vitamins with DHA without gelatin. An Obstetrician and a Registered Dietitian formulated Feed Mom & Me Prenatal Vitamins with DHA without gelatin to create the perfect balance of nutrients to help develop a beautiful, healthy baby. Please check out our Benefits of Feed Mom & Me Complete Prenatal with DHA Multivitamin Blog for more information on prenatal vitamins. To purchase our gluten-free prenatal vitamins with DHA, click here! You got this mama, you and your little one are going to thrive! ★ WHY ARE DHA PRENATAL VITAMINS FISHY?Omega- 3 DHA is derived from various sea-based foods, like fish and algae, which can cause a slight fishy scent to supplements containing DHA. The main sources of DHA are found in the meat of cold-water fish, like mackerel, herring, tuna, halibut, salmon, sardines, anchovies, etc. Originally DHA is synthesized from microalgae in the ocean, then ingested by phytoplankton, then ingested by other marine life. Another factor of a fish odor in prenatal supplements is choline (if the vitamin you decide includes Choline). Choline used in supplements may be derived from fish, which may affect the final product's smell. Prenatal multivitamins capsules without DHA or Choline supplementation may not have a fishy smell. ★ CAN YOU TAKE DHA WITH PRENATAL VITAMINS?Not all supplements include omega-3 DHA, and that is okay! If you find or are taking a prenatal supplement that doesn’t include DHA, you can safely add a DHA supplement to your daily intake. We recommend asking your health care provider if an additional DHA supplement is needed. We know it may not be irritating to take several supplements to get your daily nutritional intake. That’s why we created our Complete Prenatal with DHA in one single formula. ★ WHAT FOODS ARE HIGH IN DHA?Because your body can’t make DHA in significant amounts, you need to get it from your diet and/or supplements. Omega 3 fatty acids are found in both marine and plant-based foods and oils. There are three types of omega-3 fatty acids:
Omega 3’s are found naturally in fish. Pregnant women can consume up to 12 ounces of various low mercury fish a week, including salmon and sardines. Some plant-based foods that contain omega 3’s include ground flaxseeds, walnuts, chia seeds, and tofu. We love to sprinkle flaxseeds, walnuts, and chia seeds on everything from yogurt, to oatmeal, and salads too! Consumption of a variety of foods that contain omega 3’s along with a prenatal vitamin that contains DHA will give mama and her growing baby plenty of nutrition. For recipes that include foods high in Omega 3’s, try our e-book, Feel Good Food for a Healthy Pregnancy.
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