Omega-3s and DHA during pregnancy: what you need to know

DHA (docosahexaenoic acid), an omega-3 fatty acid, is critical for your baby's brain and eye development — particularly in the third trimester when rapid brain growth occurs. Most health organizations recommend at least 200–300mg of DHA daily during pregnancy. The best food source is fatty fish like salmon, sardines, and herring (all low-mercury options).

If you're not regularly eating fish, a separate DHA supplement is worth considering, as most prenatal vitamins contain little or none. Algae-based DHA supplements are a great option for vegetarians and vegans and are actually the same source fish get their DHA from. There's also evidence that adequate omega-3 intake reduces the risk of preterm birth.