Essential for baby's brain, eyes, and nervous system
DHA (docosahexaenoic acid) is the primary structural fat in the human brain and retina. During pregnancy, your baby's brain grows from essentially nothing to 100 billion neurons — and DHA is the primary building block of that growth. The third trimester is the period of most rapid brain development and the highest DHA demand. Adequate DHA is linked to better cognitive outcomes, visual acuity, and reduced risk of preterm birth.
All pregnant women, particularly those who don't regularly eat fatty fish (salmon, sardines).
200–300 mg DHA daily minimum during pregnancy; 600–900 mg for women who eat no fish. Look for algae-based DHA for a vegan option.
Most critical during the third trimester but beneficial throughout pregnancy.
Very safe. Fishy aftertaste — take with meals or choose algae-based (no aftertaste). May slightly thin blood at very high doses.
Do NOT use cod liver oil as your omega-3 source during pregnancy — it contains high vitamin A (retinol) which can cause birth defects at high doses.
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