DHA 101: Why This Omega-3 Matters at Every Stage of Life

What to Know About DHA During Pregnancy and Beyond

DHA often enters the conversation during pregnancy, and for good reason. This essential fatty acid is important for supporting fetal brain and eye development and can be an important part of supporting a healthy pregnancy for both mother and baby.† But DHA isn't only a prenatal nutrient. 

DHA also helps support a healthy brain, healthy eyes, and a healthy heart, while omega-3 fatty acids can help support vision and joint health.† From pregnancy and breastfeeding through adulthood, DHA and other omega-3s play important roles throughout the body. Here's what to know about DHA, why it matters during pregnancy, and how to support your intake through food and supplements. 

 

What Is DHA? 

DHA, short for docosahexaenoic acid, is an omega-3 fatty acid. Omega-3 fatty acids are a family of fats that include: 

• ALA, or alpha-linolenic acid 
• EPA, or eicosapentaenoic acid 
• DHA, or docosahexaenoic acid 

Different types of omega-3s are found in different foods. ALA is found primarily in plant foods such as flaxseeds, chia seeds, and walnuts, while EPA and DHA are commonly associated with fish and seafood. DHA can also come directly from algae, providing a plant-based option for people who want to support their DHA intake without fish-derived ingredients. 

 

Why Is DHA Important During Pregnancy? 

Pregnancy is one of the life stages when DHA receives the most attention. DHA is an essential fatty acid that is important for supporting  etal brain and eye development and is often included in prenatal nutrition routines designed to support both mom and developing baby.† 

DHA also works alongside other important prenatal nutrients. DHA and choline support healthy brain development in baby, while choline, DHA, and folate support baby's brain, cognitive, and spinal cord development.† 

DHA and Choline: A Prenatal Partnership 

DHA and choline are often discussed together because both help support healthy brain development in baby.† Supplementing with choline alongside DHA during pregnancy may help boost maternal DHA levels compared with DHA supplementation alone. 

Choline also has important roles of its own. It helps support brain development and, during pregnancy, helps support healthy brain and spinal cord development.† Most women in the United States aren't getting enough choline from food alone according to NIH, making it another nutrient worth paying attention to alongside DHA as part of prenatal nutrition. 

DHA During Breastfeeding 

DHA continues to be an important nutrient after pregnancy. For pregnant and breastfeeding moms, DHA can be part of a nutrition routine designed to support both mother and baby, while DHA and choline together provide two key nutrients that support baby's healthy brain development during pregnancy and nursing.† 

For this reason, some people choose to continue a prenatal or postnatal nutrition routine that includes DHA while breastfeeding. 

DHA Isn't Just for Pregnancy 

While DHA may be best known for its role in prenatal nutrition, it supports health throughout life. Its benefits extend to several areas of everyday wellness, including support for brain, eye, heart, and joint health. † 

Brain Health 

DHA helps support a healthy brain.† This role is especially important during fetal development, but brain health remains an important part of overall wellness throughout childhood, adulthood, and healthy aging. 

Eye and Vision Health 

DHA helps support healthy eyes, while omega-3 fatty acids help support healthy vision.† Other nutrients can also contribute to eye health, making DHA one part of a broader approach to supporting healthy vision throughout life. 

Heart Health 

DHA helps support a healthy heart.† Along with a balanced diet and healthy lifestyle habits, DHA can be part of an overall approach to supporting cardiovascular wellness. 

Joint Health 

The benefits of omega-3s extend beyond DHA alone. Omega-3 fatty acids also help support joint health, making them relevant for overall wellness and staying active throughout life.† 

Where Does DHA Come From? 

DHA can be found in foods and supplements. Common sources include: 

• Fatty fish 
• Seafood 
• Algae 
• DHA-fortified foods 
• Fish oil supplements 
• Algae-based DHA supplements 

 

How Much DHA Do You Need? 

The right amount of DHA can depend on your diet, life stage, and overall nutrition routine. During pregnancy and breastfeeding, DHA may receive particular attention because of its role in supporting fetal brain and eye development and baby's healthy brain development.† 

When looking at a supplement, check the Supplement Facts panel for the specific amount of DHA provided per serving. Some products may provide DHA alongside EPA or other omega fatty acids, while prenatal formulas may pair DHA with nutrients such as choline. Your healthcare practitioner can help you determine what amount and combination of nutrients best fits your individual needs, especially during pregnancy and breastfeeding. 

 

DHA FAQs 

Is DHA the same as omega-3? 

DHA is one type of omega-3 fatty acid. Other types include EPA and ALA. 

What's the difference between DHA and EPA? 

DHA and EPA are both omega-3 fatty acids commonly found in marine sources. DHA is especially well known for supporting a healthy brain, healthy eyes, and a healthy heart and for its role in supporting healty fetal brain and eye development.† 

Is DHA important during pregnancy? 

Yes. DHA is an essential fatty acid that is important for supporting healthy fetal brain and eye development.† 

Do prenatal vitamins contain DHA? 

Not always. Some prenatal supplements include DHA, while others are designed to be paired with a separate DHA supplement. Check the Supplement Facts panel to see whether DHA is included. 

Can vegans get DHA? 

Yes. DHA can be sourced from algae, making plant-based DHA supplements an option for people following vegan or vegetarian diets. 

Is DHA only for pregnant people? 

No. DHA helps support a healthy brain, healthy eyes, and a healthy heart throughout life. Omega-3 fatty acids also help support vision and joint health.† 

 

The Bottom Line 

DHA is often associated with pregnancy because of its important role in fetal brain and eye development, but its benefits extend beyond the prenatal years.† DHA also helps support a healthy brain, healthy eyes, and a healthy heart, while omega-3 fatty acids can help support vision and joint health.† 

From pregnancy and breastfeeding through adulthood, DHA can be part of a well-rounded approach to supporting health at every stage of life. Whether you get it from food, algae, supplements, or a combination of sources, understanding where DHA fits into your nutrition can help you make choices that work for your needs.