The Benefits of DHA in Pregnancy: What You Need to Know

Your pregnancy is a magical time, but we understand that it can sometimes feel filled with complicated words and contrasting advice. We’re not here to add to that, in fact quite the opposite; we’re here to empower you with transparent information about the science of pregnancy. 

Today’s topic: docosahexaenoic acid (or DHA). Let’s look at how DHA functions and its specific effects on pregnancy. So you can feel confident in what’s happening to your body and understand how best to supplement during these nine months.  

But first, what is DHA?

DHA is a long-chain polyunsaturated omega-3 fatty acid mainly found in fish such as salmon, mackerel and tuna. DHA is essential for the function of cell membranes, but unlike some nutrients, the human body can’t produce it efficiently. That means we have to get DHA through diet or supplements. Common nutritional sources of DHA include fatty fish, fish oil, flax seeds, chia seeds and walnuts.

The science behind DHA in the body

DHA is a critical component of cell membranes - especially in the brain, eyes and heart. Here’s how it contributes to your health:

Brain health

DHA makes up about 40% of the polyunsaturated fatty acids in the brain and is crucial for neuronal growth, signalling and overall cognitive function. It enhances synaptic plasticity, which is essential for learning and memory.

Source:avantilipids.com,DHA: The Vitamin C of the Brain

Eye health

DHA is a major structural fat in the retina, making up around 60% of the polyunsaturated fatty acids in there. So it plays a key role in vision and eye health.

Source:ncbi.nlm.nih.gov, Retina and Omega-3

Cardiovascular health

DHA contributes to your overall heart health by reducing triglycerides (a type of fat found in your blood), supporting healthy blood pressure levels and providing anti-inflammatory properties.

Source:bhf.org.uk/, What are the benefits of omega-3s? 

Anti-inflammatory effects

DHA produces resolvins and protectins - molecules that help resolve inflammation and protect tissues from chronic inflammation. This helps to reduce your risk of various diseases.

Source:The effects of DHA during pregnancy

During your pregnancy, DHA becomes even more important thanks to its role in healthy foetal development. Here’s how DHA supports you and your baby:

Foetal brain development

Good DHA levels during pregnancy are associated with better mental processing skills in children. That’s because DHA is essential for the development of your baby’s brain. It contributes to the growth and maturation of brain cells, impacting cognitive functions such as learning, memory and problem-solving abilities.

Source:ncbi.nlm.nih.gov,The Relationship of Docosahexaenoic Acid (DHA) with Learning and Behavior in Healthy Children

Preventing preterm births

Studies have shown that higher DHA intake is linked to a reduced risk of preterm birth. Helping to protect you and your baby from the risks associated with birth before 37 weeks by encouraging longer gestation.

Source:nih.gov,NIH-funded study finds higher dose of DHA associated with lower early preterm birth rate

Healthy eye development

Your baby’s retina development depends heavily on DHA. Making sure you get enough DHA during pregnancy supports the formation of healthy eyes for your little one.

Source:ncbi.nlm.nih.gov,Retina and Omega-3

Supporting mental health

DHA can help reduce the risk of postnatal depression. That’s because it influences the production of mood-regulating neurotransmitters, supporting emotional wellbeing in new mums.

Source:womensmentalhealth.org,Fish Oil and Postpartum Depression

Reducing allergies

Some evidence suggests that increasing your DHA intake during pregnancy can even reduce the risk of allergies for your baby, including conditions like asthma and eczema.

DHA is always an amazing supplement, but never more so than during your pregnancy. From boosting brain and eye development to promoting postnatal mental health, DHA helps to support you, your body and your baby when you need it most.

Source:sciencedirect.com,Role of omega-3 fatty acids and their metabolites in asthma and allergic diseases

And we’re here to help you make sure you get enough of this amazing little fatty acid.  Take our simple food & lifestyle questionnaire today, to get your recommended supplement plan. Or, if you have any questions, get in touch with our expert support team, they'd be happy to help.