DHA: The Brain’s Favorite Building Block

Docosahexaenoic acid (DHA) is a critical omega-3 fatty acid for brain development. During the third trimester, a fetus absorbs up to 70 mg DHA daily from the mother, helping to form the neural tissues of the brain and eyes.

Clinical research suggests that ≥250 mg DHA per day supports better cognitive function, vision, and may reduce the risk of preterm birth (Cochrane 2020).

Maternal Benefits

For moms-to-be, DHA provides:

• Lower risk of postpartum mood disturbances

• Reduced triglycerides for better cardiovascular health

• Mild anti-inflammatory action to reduce swelling

Food or Supplement?

Many women struggle to meet DHA needs through diet alone:

• Salmon (150g): ~1200 mg DHA – Wild & well-cooked recommended

• Sardines (100g): ~400 mg DHA – Low in mercury

• Flaxseed: 0 mg DHA – Contains ALA; conversion to DHA < 8 %

Pure, Safe Omega-3 Support

A high-quality omega-3 supplement ensures a stable daily intake of DHA/EPA without exposure to heavy metals. Look for products that offer:

• ≥ 300 mg DHA and ≥ 200 mg EPA per capsule

• Micro-filtration to remove mercury and lead

• Added vitamin E for stability

Suggested intake: 1 capsule daily with your main meal, from week 12 of pregnancy until the end of breastfeeding.

Pregnancy Essentials

• 150 mcg iodine per day

• 400 mcg folic acid pre-conception

• 10–15 minutes of daily sunlight for vitamin D

Sources:
EFSA – DHA & brain development | Cochrane 2020 – Omega-3 & preterm birth | Harvard – Fish during pregnancy

➡️ Help your baby grow strong & smart: choose clean, high-DHA omega-3s for your pregnancy routine!