Table of Contents
Introduction
Being a mom is both exciting and demanding. Congratulations—you’ve got this!
As a mom-to-be, you want a smooth pregnancy and a healthy baby.
During pregnancy, your baby depends entirely on you for essential nutrients and vitamins. That means your body’s nutritional needs increase—and not getting enough of these nutrients can affect both your health and your baby’s development.
Think of vitamin deficiency during pregnancy like building a house without enough materials—depending on how much is missing, the structure may be weak, incomplete, or even damaged.
One key nutrient is docosahexaenoic acid (DHA)—a type of omega-3 fatty acid that plays a vital role in your baby’s brain and eye development.
Not getting enough DHA during pregnancy can lead to serious, sometimes irreversible, effects.
To meet your daily DHA needs and enjoy the DHA benefits during pregnancy, you will need to eat DHA-rich foods and include prenatal vitamins with DHA in your routine.
Let’s dive deeper.
Why Is DHA Important During Pregnancy?
DHA (docosahexaenoic acid) is an omega-3 fatty acid that your body can’t produce on its own—you must get it from food or prenatal vitamins with omega-3.
During pregnancy, DHA plays a vital role for both you and your growing baby:
For moms-to-be, DHA helps reduce the risk of:
- Maternal depression
- Pre-eclampsia (high blood pressure in pregnancy)
- Preterm birth
- Gestational diabetes
For your baby, DHA is crucial for:
- Brain and eye development
- Lowering the risk of neurodevelopmental issues like autism
Your baby gets DHA only from you, so if you’re not eating enough DHA-rich foods or taking prenatal supplements with DHA, your own levels can drop. This can lead to “mom brain” symptoms—like memory lapses, brain fog, and trouble focusing.
Tip: If you’re vegetarian or don’t eat seafood, you can still get DHA from algae-based supplements—a plant-based option
Benefits of Prenatal Vitamins with DHA
Here’s how prenatal vitamins with DHA support healthy development and maternal wellness.
Supports Baby’s Brain Development
DHA is a critical building block for your baby’s brain and retina during pregnancy. It plays a major role in brain structure, learning ability, and overall development.
Studies show that when moms consume enough DHA—both through food and supplements—it supports healthy brain development and improves learning, problem-solving skills, and language in children.
Including DHA in your prenatal vitamins helps reduce the risk of neurodevelopmental disorders like autism and ADHD.
Once a brain disorder develops, it’s often difficult to manage—so it’s wise to take preventive steps now. Giving your baby the best start begins with nourishing their brain from the womb.
Enhances Baby’s Eye Development
Your baby’s eyesight begins to form even before birth, and DHA is a big part of that process.
Experts have found that low omega-3 intake during pregnancy can cause visual and behavioral challenges in babies.
Unfortunately, these cannot be corrected later with postnatal supplements. That’s why it’s important to include the best sources of DHA for pregnancy.
It ensures your baby’s eyes and vision develop properly, right from the start.
Improves Maternal Mental Health
Several studies have shown that women with low levels of DHA during pregnancy or after childbirth are more likely to experience depression.
While DHA deficiency isn’t the only cause of maternal depression, it can be a contributing factor.
Ensuring you get enough DHA may help support your emotional well-being during and after pregnancy.
Key Nutrients to Look for in Prenatal Vitamins with DHA
These key nutrients work together to support your baby’s development and keep you healthy throughout pregnancy.
DHA (Docosahexaenoic Acid)
DHA is an essential omega-3 fatty acid your body can’t produce on its own—it must come from food or supplements. During pregnancy, DHA plays a crucial role in your baby’s brain and eye development and supports your mental health.
Food Sources of DHA:
The richest sources of DHA are marine-based foods, such as fatty fish and fish oil supplements. While plant-based sources like flaxseed oil and vegetable oils contain omega-3s, your body has to convert them into DHA—a process that is not very efficient.
However, seafood also contains mercury, a toxic heavy metal. Methylmercury can cross the placenta and harm your baby’s developing nervous system. That’s why health experts recommend limiting seafood intake to no more than two servings per week.
This makes it hard to meet your daily DHA requirement through food alone, making prenatal vitamins with DHA essential during pregnancy.
Fish to Avoid (High in Mercury):
- Shark
- Swordfish
- King mackere
- Tilefish
Fish You Can Eat (Low Mercury Options):
- Salmon
- Shrimp
- Pollock
- Catfish
- Scallops
- Sardines
- Light tuna (in moderation
Folic Acid
Folic acid, a form of vitamin B9, is crucial during pregnancy. You can get it from foods rich in leafy vegetables and those fortified with folic acid. Not taking enough folic acid can increase the risk of birth defects like spina bifida, a type of neural tube defect.
To prevent spina bifida, it’s recommended to take 400 mcg of folic acid daily, starting when you begin planning for pregnancy and continuing throughout your pregnancy journey.
Folic acid also plays a key role in reducing the risk of autism and megaloblastic anemia.
Iron
Iron is essential to prevent anemia during pregnancy, which can leave you feeling tired and dizzy. It also affects your baby, as the iron in your blood is shared with your developing child.
You can get iron from food sources such as lean meat, green leafy vegetables, dried fruits, and nuts.
However, to ensure you meet your daily iron needs, it’s best to incorporate top-rated prenatal vitamins with DHA.
Calcium
Calcium is essential for forming your baby’s bones and teeth. It also helps in maintaining your bone health during pregnancy.
You can get calcium from food sources such as milk, cheese, yogurt, green leafy vegetables, tofu, and fish where you eat the bones, such as sardines, pilchards, and biscuit bones.
However, you may need additional calcium from supplements to meet your baby’s daily requirement.
Vitamin D
Your baby also needs vitamin D for bone growth and immune function. Low levels of vitamin D can cause growth delays and bone deformation, such as rickets.
Taking adequate vitamin D during pregnancy reduces the risk of preeclampsia, preterm birth, infections, hypertensive disorders in pregnancy, secondary hyperparathyroidism and even improves infant mental and psychomotor development.
Top 5 Prenatal Vitamins with DHA
These are among the best prenatal vitamins with DHA on the market
Nature-Made Prenatal Folic Acid + DHA Softgels
Support your baby’s brain, eye, and spinal development with Nature-Made Prenatal Folic Acid + DHA Softgels—essential nutrients for mom and baby, all in one easy daily softgel.
MegaFood Baby & Me 2 Prenatal Multivitamin
MegaFood Baby & Me 2 Prenatal Multivitamin provides key nutrients like choline, folate, and iron to support baby’s development and mom’s energy, with gentle, food-based ingredients for easy digestion.
Zahler Prenatal Vitamin with DHA & Folate
Supports baby’s brain, spine, and eye development with bioactive folate and pure DHA, all in one easy-to-digest, once-daily softgel for moms-to-be.
Garden of Life Prenatal DHA Omega 3 Fish Oil
Supports baby’s brain and eye development with pure, sustainably sourced DHA, offering clean nutrition for moms with no artificial additives or aftertaste.
Nordic Naturals Pro Prenatal DHA
Provides 480 mg of DHA plus essential vitamins for brain, vision, and mood support—crafted for expecting moms with high-purity fish oil and professional-grade quality.
TOTAL SCORE : 5.0 TOTAL RATING : 15- It comes as a soft gel, and you only need to take 1 per day—making it easy.
- You do not necessarily need to add any other prenatal vitamins unless you are low on any vitamin.
- It is affordable, and 1 bottle can last you for 3 months.
- Some users have found it overpowering or irritating.
TOTAL SCORE : 4.7 TOTAL RATING : 14- It contains 300mg of DHA plus 25 vitamins and nutrients
- It comes as a soft gel, which makes it easy to take
- It is gluten-free and dairy-free; vegans and people who are lactose intolerant can benefit
- It has a slightly fishy taste, though you can take juice or tea afterwards to remove the taste.
TOTAL SCORE : 4.7 TOTAL RATING : 14- It contains healthy DHA levels for mothers during pregnancy and lactation, supporting optimal brain and visual development in your baby
- Vitamin D3 is added to support your baby's bone, mood, & immune system health during pregnancy
- It comes as a soft gel—easy to swallow
- You will need to take an additional prenatal vitamin that contains other vitamins and nutrients outside DHA and vitamin D3
TOTAL SCORE : 4.7 TOTAL RATING : 14- It contains choline, which supports the brain development of the baby in the womb
- it is very helpful for preggies who are anemic or have iron deficiency.
- It is suitable for vegetarians as it is made without milk, eggs, peanuts, tree nuts, soy, wheat, fish, shellfish, and sesame
- It does not contain DHA; you will need to add an extra DHA supplement.
TOTAL SCORE : 4.7 TOTAL RATING : 14- No unpleasant smell
- Very minimal fishy taste with no fish burps after taking it
- It contains 480mg of DHA, 104mg of EPA, and 56 mg of other Omega-3s, giving you pure Omega-3 nutrition in one convenient softgel
- You will need to pair it with another prenatal vitamin to get the other nutrients needed outside DHA and omega-3 fatty acids
Tips for Choosing the Right Prenatal Vitamin with DHA
- Consult your healthcare provider: Always talk to your doctor or midwife before choosing a prenatal vitamin, especially if you’re considering one with omega-3 or DHA.
- Choose trusted brands: Opt for reputable brands known for producing high-quality supplements.
- Check for allergies: Read the ingredient list carefully to ensure it doesn’t contain anything you’re allergic to—especially soy, gluten, or certain preservatives.
- Pick a form that works for you: Whether it’s a soft gel, chewable, or liquid, go for a form you can easily take daily without stress to care for your pregnancy.
- Fill nutritional gaps: If your diet is lacking in certain nutrients due to location or preferences, make sure your prenatal vitamin makes up for it.
- Always check the label: Look out for DHA content, other essential vitamins, and certifications like GMP or third-party testing. Your baby’s brain will thank you!
Frequently Asked Questions
The FDA recommends that pregnant women get at least 200 mg of DHA daily to support their baby’s brain and eye development. Though higher levels may be required in women who have low DHA status or are at risk.
Some women may experience mild side effects like diarrhoea, nausea, gas, belching with a fishy aftertaste, or joint pain (arthralgia).
If you’re taking blood thinners (like antiplatelet or anticoagulant medications), combining them with DHA may increase your risk of bruising or bleeding, so always speak with your doctor first.
Not quite. Due to the risk of toxic mercury exposure, pregnant women are advised to limit seafood intake to no more than 340g (two servings) per week. Most of the DHA and other nutrients are lost during cooking, making it more difficult to meet the daily requirement
A Word From Vitamins For Woman
While seafood is a natural source of DHA, experts have found that its mercury content can be harmful to your developing baby. That’s why pregnant women are advised to eat no more than two servings of seafood per week—which isn’t enough to meet your daily DHA needs.
Seafood can also be expensive, and many pregnant women with lower incomes may find it difficult to include regularly in their diets. Even for those who can afford it, cravings and food aversions during pregnancy can make eating seafood a challenge.
That’s why prenatal vitamins with DHA are a smart and reliable choice.
In this article, we’ve covered the key benefits of DHA during pregnancy and recommended top-quality prenatal vitamins to help you meet your nutritional needs for a healthy pregnancy
- Adams, J. et al 2022. Evidence-based recommendations for an optimal prenatal supplement for women in the US: vitamins and related nutrients. [PubMed].
- NHS UK. Vitamins,supplements and nutrition in pregnancy.[NHS]
- Gernand.A, Schulze. K., Stewart.C et al.Micronutrient deficiencies in pregnancy worldwide: health effects and prevention 2016.[PubMed]
- Coletta.J, Bell.S et Roman.A. Rev Obstet Gynecol. Fall;3(4):163–171 2010.
- Jiang.Y, Chen.Y, Wei.L et al. DHA supplementation and pregnancy complications.J Transl Med. 2023
- Weiser.M , Butt.C et Mohajeri.M. Docosahexaenoic Acid and Cognition throughout the Lifespan. Nutrients. 2016.
