Docosahexaenoic acid (DHA) is a type of omega-3 fatty acid. Important for optimal growth and development of your baby’s central nervous system, brain, and eyes., It starts from the first semester. In addition to supporting growth and development, DHA is also associated with a reduced risk of premature birth.
Research shows that up to 95% of people of childbearing age do not consume adequate amounts of DHAAlso, the body can only produce small amounts on its own. That’s why it’s beneficial to take DHA supplements before, during, and after pregnancy.
When choosing a DHA supplement, consider form, source, and dosage. All of our best DHA supplements contain another essential nutrient: eicosapentaenoic acid (EPA). because it is essential Helps DHA cross the placenta To your baby, says Ayla Barmmer, MS, RD, LDN. Important considerations are: If you are taking blood pressure or blood thinning medications, you should consult your health care professional before taking DHA supplements..
To get the best DHA supplements, we prioritized independently verified supplements that contain evidence-based amounts of DHA and EPA and are tested for purity, quality, and safety. We also prioritized the quality of our ingredients and sustainably sourced fish oil supplements.
Always consult a health care professional before adding any supplements to your daily routine to ensure they are appropriate for your personal needs and dosage. People who are allergic to fish or who are taking blood thinners or blood pressure medications should take special care and receive individualized guidance before starting DHA supplements.
Should I take DHA supplements before giving birth?
Guidelines state that it should be taken by pregnant and breastfeeding people 200 milligrams (mg) of DHA per day. For this reason, most DHA supplements for pregnancy and Some prenatal vitamins contain at least 200 mg of DHA.
However, some studies have shown that DHA reduces the risk of premature birth and increases the chance that your baby will have a healthy birth weight, so consuming even higher amounts of DHA may be beneficial. therefore, Even if your prenatal vitamin contains DHA, it may be beneficial to add a DHA supplement during pregnancy. Also, if you don’t have DHA prenatally, we recommend taking supplements.. Check your prenatal label and your health care professional can provide personalized guidance on the best DHA level for you.
Reason for recommendation
Prenatal DHA Fish Oil with Garden of Life Dr. Supplements are our top recommendation. NSF content certified, contains both DHA and EPA, Friend of the Sea certifiedSo it’s good for you and the environment. NSF Content Certification ensures this product has been independently verified for potency and purity, including heavy metal testing.
Formulated by a board-certified neurologist, it works as a single daily softgel. Contains 550mg of DHA and 120mg of EPA. It also contains 55 mg of docosapentaenoic acid (DPA), another antioxidant-rich omega-3 fatty acid found in fish oil and breast milk, which has similar anti-inflammatory and brain health benefits. The DHA in this supplement is found in natural triglycerides, making it ideal for absorption. Made from traceable, sustainably sourced, mercury-free natural tuna oil.
Additionally, it contains 800 IU of vitamin D (133% of your daily value). Vitamin D is another essential nutrient that is often deficient during pregnancy.
But please be careful
Most prenatal vitamins contain some amount of vitamin D, so if you add this supplement, make sure you don’t exceed the Tolerable Upper Intake (UL) of 4,000 IU per day.
detail:
- shape: soft gel
- type: natural triglycerides
- dose: DHA 550mg
- Independently Verified: yes
- Quantity per container: 30
Reason for recommendation
fullwell fish oil teeth Comes in two easy-to-swallow softgels. DHA 500mg, EPA 100mg. (Eila Barmer, who we interviewed for this article, developed this product; however, we independently selected this product because of its research-backed ingredients.) Instead of adding DHA to the FullWell prenatal vitamin, this fish oil supplement is separate and chosen to ensure the stability of DHA.
DHA and EPA are sustainably sourced from anchovies in the form of natural triglycerides for optimal absorption. fullwell fish oil Friend of the Sea Certification Oxidation scores are among the lowest in the industry. That means it’s as fresh as possible and without a fishy aftertaste. That too Independently Verified for Purityincluding heavy metals and other potential toxins and contaminants. You can also inquire about test results for each batch of supplements.
But please be careful
Not independently verified by large companies such as USP or NSF. However, it is a trusted ob/gyn recommended brand that has been independently verified.
detail:
- shape: soft gel
- type: Natural triglyceride form
- dose: DHA 500mg
- Independently Verified: yes
- Quantity per container: 30
Reason for recommendation
Nordic Naturals Ultimate Omega 3 is a highly concentrated liquid supplement that provides a total of 2,840 mg of omega-3. Of that, 1,010 mg is DHA and 1,460 mg is EPA. A 2021 study found that consuming 1,000 mg of DHA per day during pregnancy Associated with reduced risk of preterm birthThis is especially true in women who had low DHA levels during early pregnancy.
Nordic Naturals Ultimate Omega-3 is sourced from wild-caught sardines and anchovies and provides DHA in the form of natural triglycerides. This supplement is independently verified and Friend of the Sea Certificationwhich means we practice sustainable fishing. Thank you very much It is a lemon-flavored DHA liquid that does not have a fishy smell.. Take 1 teaspoon daily with a meal or as directed by your healthcare provider. They also offer this supplement in capsule form.
But please be careful
this Higher doses may not be necessary or suitable for everyoneBe especially careful if you already consume fish or take certain medications that may interact with high-dose fish supplements. Your health care professional can give you further advice about the best dosage for your needs. Currently, there is no upper limit for excessive intake of DHA during pregnancy.
detail:
- shape: liquid
- type: Natural triglyceride form
- dose: DHA 1010mg
- Independently Verified: yes
- Quantity per container: twenty four
Reason for recommendation
If you are looking for delicious gummy optionsrecommended Nordic Naturals Prenatal DHA Gummy Chews. Made from deep-sea fish oil refined from wild-caught anchovies and sardines, each gummy has 600 milligrams of omega-3, 355 milligrams of DHA, and 145 milligrams of EPA. Also, 400IU of vitamin D3.
As previously mentioned, all Nordic Naturals supplements are independently verifiedcomes with a certificate of analysis for confirmation. This supplement too Friend of the Sea Certificationdemonstrating sustainable fishing practices. Contains natural fragrances, Strawberry orange flavor that hides the fishy smell. There is no added sugar, instead it is sweetened with stevia and sugar alcohols.
But please be careful
It contains the sugar alcohols xylitol and sorbitol, which can cause indigestion in some people, but the small amounts in this supplement are unlikely to cause side effects. It also contains vitamin D, so make sure you don’t exceed the UL for this nutrient before birth.
detail:
- shape: Gummy
- type: Natural triglyceride form
- dose: DHA 355mg
- Independently Verified: yes
- Quantity per container: 27
Reason for recommendation
Give it a try if you’re vegan or vegetarian, or if you normally avoid fish products. Ritual Omega 3 DHA & EPA, Made from whole microalgae. Each capsule contains 500 milligrams of omega-3, 308 milligrams of DHA, and 154 milligrams of EPA. The capsules are designed to minimize fishy burps and aftertastes. Contains natural citrus oil.
I like this product Independently Verified for Purity and PotencyContains no heavy metals or microorganisms, and has been awarded the Clean Label Project Certification and Purity Award. We highly value the quality of Ritual’s raw materials and their quality. Transparent procurement practicesprovides detailed information including where each active ingredient is sourced.
This supplement is a good complement to Ritual’s Prenatal Multivitamin, which contains 350 milligrams of DHA. Combining the two adds essential vitamins and minerals, as well as DHA and EPA, which can be especially beneficial for vegans and vegetarians who don’t eat fish.
But please be careful
This is slightly lower in DHA compared to the other options on our list. Since vegans and vegetarians don’t consume fish in their diets, it may be a good choice to combine it with a prenatal and postnatal supplement that also contains DHA.
- shape: vegan capsules
- type: whole microalgae
- dose: DHA 334mg
- Independently Verified: yes
- Quantity per container: 30
Reason for recommendation
Nature Made Prenatal Multi with DHA is a budget-friendly multivitamin +DHA option that not only provides the recommended nutrients, but is also budget-friendly. DHA 200mg as well as all the other nutrients needed for pregnancy. For example, one softgel per day contains 800 mcg of folic acid, 1,000 IU of vitamin D, and 100% of your daily pregnancy iron needs.
Nature Made Prenatal Multi with DHA USP certifiedThis means it has been independently verified for exact ingredient amounts and harmful contaminants such as lead and mercury.
But please be careful
This supplement is Ethyl ester type Instead of natural triglycerides. Manufacturers use this format to improve stability, but Not as well absorbed as triglyceride forms. Softgels are slightly larger than a penny and are best taken with water and food for optimal absorption.
- shape: soft gel
- type: ethyl ester
- dose: DHA 200mg
- Independently Verified: yes
- Quantity per container: 110
Benefits of DHA supplements before, during and after pregnancy
Fatty fish such as salmon, herring, sardines, and mackerel are the best sources of DHA. The American College of Obstetricians and Gynecologists (ACOG) and the Dietary Guidelines for Americans recommend that pregnant people consume 8 to 12 ounces of low-mercury fish per week to get enough omega-3s, including DHA and EPA.
Most people don’t eat that much fish, so Taking a DHA supplement will ensure that you and your growing baby are getting enough DHA.
Taking a DHA supplement can benefit you at every stage of your pregnancy journey.
- before getting pregnant. If you’re planning on getting pregnant, you may benefit from taking a DHA supplement that also contains EPA. Be sure to also take folic acid or a prenatal vitamin that contains folic acid. Some prenatal vitamins contain DHA and EPA, while others don’t, so be sure to check the label. take Taking DHA before pregnancy ensures your body has the right amount of DHA and EPA when you need it..
- Pregnant. you can Start taking it as soon as you find out you are pregnant.because the central nervous system begins to develop in the first weeks of pregnancy. “Studies show that consuming omega-3s during pregnancy can Gestational length and birth weight increase It promotes fetal growth by improving placental blood flow,” says Barmer.
- After pregnancy. DHA is also important for babies after birth, as their brains continue to grow and develop rapidly during the first few years of life. Continue to take DHA supplements, especially if you are breastfeeding. “Babies readily absorb the high concentrations of DHA in breast milk, so optimal amounts of DHA and EPA mean they’re sufficient for postpartum health and recovery, as well as for the baby’s growing needs,” says Barmmer. Even if you are not breastfeeding, you can consider taking DHA supplements for your own health. “Postpartum recovery and nutritional recovery is highly individual and can take up to 18 months or more depending on a variety of variables, most importantly; Continue taking prenatal and fish oil for at least the first 3-6 months after giving birth.“Whether you’re breastfeeding or not (but especially if you are!),” says Barmer.
What does DHA do each semester?
Throughout each trimester, DHA, along with EPA, supports growth and development of the central nervous system, brain, and eyes. During early pregnancy, DHA supports central nervous system development. During the third trimester, your brain and eyes grow rapidly, and your baby receives DHA from the placenta every day to support this growth.
Babies continue to accumulate DHA in their central nervous system until they are 18 months old. You can get DHA from breast milk, formula, and eventually seafood when you start eating food.
People who cannot benefit from DHA supplements
Most people benefit from taking DHA supplements before, during, and after pregnancy. However, the following people may not benefit from DHA supplements:
- People taking certain medications. In general, DHA supplements are safe and beneficial for pregnant people unless their doctor tells them not to take them. but, Fish oil supplements can interact with blood pressure medications and medications that inhibit blood clotting.Therefore, before starting DHA supplements, ask your health care provider if you are taking these or other medications.
- People who are allergic to fish or algae. DHA is usually sourced from fish oil, krill oil, cod liver oil, or algae. People who are allergic to any of these should avoid DHA supplements containing these ingredients and talk to their provider about alternative options such as Ritual Omega-3 DHA or EPA.
- People who eat the recommended amount of fish. If you are already meeting the recommended intake of 8 to 12 ounces of low-mercury fish per week, you may not benefit from adding DHA through supplements.
Our Supplement Review Process
We consult with experts and our in-house registered dietitian. We support evidence-based supplements and emphasize specific product characteristics that we believe are associated with the highest quality products. To find the best DHA supplement for pregnancy, we carefully consider several factors, including ingredient quality, independent verification certificates, and comparing different formats and dosages.
For prenatal supplements in particular, we prefer products that have been independently verified for purity and efficacy, as the FDA does not review dietary supplements for safety and efficacy before they are placed on the market.
We hope this serves as a guide, but we recommend that you consult your healthcare provider before taking any supplements.
our experts
- Ira Barmer, MS, RD, LDN She is a registered dietitian and founder and CEO of FullWell Prenatal Supplements. She specializes in women’s health with a special focus on hormonal balance, fertility, and digestive health.
- Lauren Manaker, MS, RDN, LDN, CLEC, CPT She is a registered dietitian, certified lactation educator, and author of Fueling Male Fertility. She was named an Emerging Leader in Women’s Health by the National Academy of Nutrition and Dietetics.
- Anne Cook Carroll, MS, RD, CDN is a registered dietitian who works with patients, including prenatal and postnatal women, to achieve their health goals. She educates patients on the proper use of supplements to optimize nutrition and overall health, and specializes in supplement research and analysis.
Dosage and safety of DHA supplements
Ingredients and potential interactions
It is essential to carefully read the ingredients list and nutrition facts label of a supplement to know which ingredients are present and how much compared to the recommended daily intake of that ingredient. Bring your supplement label to your health care provider to learn about the various ingredients in your supplement and potential interactions between these ingredients and other supplements or medications you may be taking.
Fish oil supplements are Interfere with blood pressure medications and blood thinners. Before starting a new supplement, ask your health care provider if you are taking any medications during pregnancy.
Although some experts believe that DHA is best taken separately from prenatal multivitamins, other studies have shown that taking softgels containing DHA plus other vitamins and minerals can still increase DHA levels in pregnant women. Therefore, please seek individual advice from your health care professional regarding the best time to take DHA supplements.
shape
“DHA can be obtained from fish oil or from algae, which is good for people who follow a vegan lifestyle or have a diet that excludes seafood,” says dietitian Lauren Manaker, MS, RDN, LDN, CLEC, CPT. Fish oil contains DHA in the form of natural triglycerides.
The natural triglyceride form of DHA can be converted to ethyl esters or re-esterified triglycerides to purify or stabilize fatty acids. The triglyceride form of DHA is better absorbed than the ethyl esterHowever, both can increase DHA levels in the blood.
Research shows that EPA is required to help DHA enter fetal cells. We excluded DHA supplements that do not contain EPA, as EPA is important for aiding the transfer of DHA across the placenta to the baby.
dosage
Currently, there is no recommended dietary allowance (RDA) for DHA. However, the Food and Agriculture Organization of the United Nations (FAO) and others recommend that pregnant and breastfeeding women consume it. 200 milligrams (mg) of DHA per day.
Some supplements contain higher doses of DHA, closer to 400 mg, 600 mg, and even 1,000 mg. In a 2013 study, DHA 600mg As a result of the second half of pregnancy, Reduced preterm birth, increased birth weight, and longer gestation period. Other studies have shown that 1,000 mg of DHA may have positive effects during pregnancy.reducing the risk of preterm birth, especially for those with low DHA levels during early pregnancy.
Another way to think about dosage is with the American College of Obstetricians and Gynecologists (ACOG) and its Dietary Guidelines for Americans, which call for 8 to 12 ounces of low-mercury fish per week. The amount of DHA in fish varies, but for reference, 3 ounces of cooked salmon contains 1,240 mg of DHA, and 3 ounces of cooked trout contains 440 mg of DHA. Therefore, 8 to 12 ounces equates to approximately 1,200 to 4,800 mg of DHA per week, depending on the type of fish.
Currently, DHA has no upper limit. However, research shows that Taking up to 1,000 mg of DHA per day during pregnancy can reduce adverse outcomes This is similar to premature birth, especially if the mother has low DHA levels. A health care professional can give you further advice on the amount of DHA that is best for your needs.
who are we
Laney Younkin, MS, RD, LDN is a registered dietitian, writer for Parents magazine, and mother of four, so she knows the importance of a healthy pregnancy. She enjoys writing about a variety of nutrition topics, including weight loss, gut health, pregnancy, breastfeeding, and different diets.
