If you’re pregnant or trying to become pregnant, then you have probably heard about the benefits of docosahexaenoic acid (DHA). DHA is an omega-3 fatty acid found mainly in fish that is important for healthy fetal and infant development. Although there are concerns about pregnant women consuming fish that contain high amounts of mercury, there are many safe options to ensure you and your baby are getting enough DHA.

The Benefits of DHA for Mom and Baby

There are three main omega-3s in the human body – DHA, alpha-linolenic acid (ALA), and eicosapentaenoic acid (EPA). DHA is found in the greatest quantity in the brain and eyes, helping to maintain their structure and function.1

DHA is especially abundant in the gray matter – the part of the brain that, among other functions, helps control movement and retain memories. The frontal and prefrontal lobes of the brain rely heavily on an optimal DHA level. These lobes are responsible for the ability to plan, problem solve, and pay attention. They are also integral to emotional, social, and behavioral development. DHA and its byproducts (metabolites) also influence blood flow within the brain, the chemical messengers that keep the body running (neurotransmitters), and other brain-related activities, such as making new neurons (nerve cells).2

In addition, DHA is essential to developing sharp vision (visual acuity) and forming photosensitive rod cells in the retina, which help an individual see in low-light situations. Because the accumulation of DHA in the retina is complete by birth, it’s important to consume adequate amounts of DHA during pregnancy.1,3

Research indicates that consuming DHA can positively impact the length of a woman’s pregnancy as well. Results from a recent study show that mothers who took 1,000 milligrams of DHA during pregnancy had a lower chance of a preterm birth – birth before 34 weeks – than mothers who consumed lower doses.*4 Earlier research found supplementation during pregnancy increased pregnancy length by 2.5 days, resulting in an average increase of 50 grams in birth weight and 0.5 centimeters in birth length.*3

Some studies suggest a baby’s cognitive function and abilities are linked to the mother’s DHA consumption during pregnancy. In this research, babies born to mothers who consumed a high amount of DHA-rich seafood – more than 340 grams per week – tended to be more social, had better fine motor and social development scores, higher verbal intelligence in early childhood, and less risk for delayed cognitive development. There were also fewer admissions to neonatal intensive care units. In breastfed babies, high DHA concentration in breast milk was also associated with many benefits, including improved hand-eye coordination.2,3,5

It should be noted that study results don’t definitively indicate that DHA is specifically responsible for improved cognition and not all research found the same results.

How to Safely Consume the Right Amount of DHA For Your Baby

DHA accumulates in a developing baby’s brain mainly during the third trimester of pregnancy. This high rate of accumulation continues through two years of age.5 

Because the human body can’t make adequate amounts of DHA, consuming foods and supplements that contain this essential nutrient is the only practical way to increase its level in the body. DHA is passed from mother to baby either in utero or during breastfeeding. DHA-fortified formula is also available, although research is conflicting about whether it provides the same benefits as breastmilk.5  

Fatty fish and other types of seafood are the best natural sources for DHA. Other sources include fortified foods – including certain brands of milk, eggs, and yogurt – and nutritional supplements, such as prenatal supplements with added DHA or stand-alone  fish oil (look for one higher in DHA than EPA). Vegetarians can find DHA in algal (algae) oil and seaweed products.3,6 

During pregnancy and while breastfeeding, the Dietary Guidelines for Americans recommend 8-12 ounces of a variety of seafood per week, or about 2-3 servings. The guidelines also recommend two servings a week for toddlers and children. For children ages 1-3, a serving size of seafood is one ounce; two ounces for children ages 4-7; three ounces for ages 8-10; and four ounces for children 11 years and over.7 

Some types of seafood – such as orange roughy, swordfish, king mackerel, and bigeye tuna – can contain high levels of mercury.7 Mercury in seafood isn't a concern for most healthy adults. However, it does have health risks for children and women who are pregnant or breastfeeding. Regularly eating fish high in mercury content can lead to accumulation in the bloodstream over time. Too much mercury in the bloodstream can damage a baby's developing brain and nervous system.8

Some of the fish considered safe to eat while pregnant and breastfeeding because they tend to be lower in mercury content include:7

  1. Salmon
  2. Anchovies
  3. Herring
  4. Sardines
  5. Freshwater trout
  6. Pacific mackerel
  7. Pollock
  8. Tilapia
  9. Cod
  10. Canned light tuna

For a complete list of which seafood to eat and which to avoid when pregnant or breastfeeding, visit: https://www.fda.gov/media/102331/download. It's important to safely handle and prepare seafood to avoid harmful viruses and bacteria while pregnant. Cook seafood to an internal temperature of 145 F (63 C) and don’t eat raw fish or shellfish, such as sushi, oysters, or lox.8  

DHA has many vital roles in the human body and is important during pregnancy for a baby’s healthy development.* If you are pregnant, breast feeding, or trying to become pregnant, then talk with your health-care professional about the best way to ensure you and your baby get adequate amounts of DHA.

A Word from Thorne

The average daily U.S. adult intake of DHA and EPA is only 90 mg; and only 40 mg in children and teenagers. Most researchers recommend a minimum of 500 mg DHA and EPA daily.

Check out Thorne’s Prenatal DHA, which provides two essential omega-3 fatty acids – DHA and EPA – that support a healthy pregnancy and development of baby’s brain and nervous system.*

References

  1. Calder, PC. Docosahexaenoic Acid. Ann Nutr Metab 2016;69(suppl 1):8-21.
  2. Weiser MJ, Butt CM, Mohajeri MH. Docosahexaenoic acid and cognition throughout the lifespan. Nutrients 2016;8(2):99.
  3. National Institutes of Health. Omega-3 fatty acids. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/. [Accessed July 22, 2022.]
  4. Carlson S, Gajewski B, Valentine C, et al. Higher dose docosahexaenoic acid supplementation during pregnancy and early preterm birth: A randomised, double-blind, adaptive-design superiority trial. EClinicalMedicine 2021;36:100905. 
  5. Lauritzen L, Brambilla P, Mazzocchi A, et al. DHA effects in brain development and function. Nutrients 2016;8(1):6.
  6. Rocha CP, Pacheco D, Cotas J, et al. Seaweeds as valuable sources of essential fatty acids for human nutrition. Int J Environ Res Public Health 2021;18(9):4968. 
  7. Advice about eating fish. Food and Drug Administration. https://www.fda.gov/media/102331/download. [Accessed July 26, 2022.]
  8. Pregnancy and fish: what’s safe to eat? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-and-fish/art-20044185. [Accessed July 22, 2022.]