DHA During Pregnancy in Canada: Benefits, Food Sources and Supplements

DHA during pregnancy is an important topic for anyone researching prenatal nutrition.

DHA, or docosahexaenoic acid, is a long-chain omega-3 fatty acid found naturally in certain foods and available in dietary supplements.

It is especially concentrated in the brain and retina and is involved in normal development and function.

For people who are pregnant or planning pregnancy, understanding dietary DHA, fish choices and DHA-containing prenatal supplements can help make prenatal nutrition decisions more informed.

What is DHA?

DHA stands for docosahexaenoic acid.

It is an omega-3 fatty acid belonging to a group of fats that play important roles throughout the body.

DHA is particularly abundant in tissues such as:

The brain

The retina

Cell membranes

 

During pregnancy, DHA is transferred from the mother to the developing fetus.

This makes DHA intake an important part of the broader conversation about prenatal nutrition.

Why is DHA important during pregnancy?

DHA is associated with normal development of the brain and eyes.

Pregnancy and early childhood are periods of rapid growth and development, increasing interest inadequate omega-3 intake.

However, DHA is only one component of a healthy pregnancy diet.

A well-rounded nutritional approach should also address nutrients such as folate, iron, vitamin B12, vitamin D, and iodine.2

 

How much DHA do you need during pregnancy?

DHA requirements can vary depending on dietary intake and individual circumstances.

Rather than automatically choosing the highest-dose supplement, consider your total DHA intake from:

Fish

Seafood

Fortified foods

Prenatal supplements

Other omega-3 supplements

 

If you're unsure whether you are getting enough DHA, speak with your healthcare provider or a registered dietitian.

DHA from fish during pregnancy

Fish is one of the best dietary sources of DHA.

Some fish also provide:

Protein

Vitamin D

Vitamin B12

Iodine

Selenium

Other nutrients

 

Good lower-mercury choices can include fish such as:

Salmon

Trout

Sardines

Herring

 

Fish selection is particularly important during pregnancy because mercury exposure varies among species.

Follow current Canadian guidance when choosing fish.

Why does mercury matter during pregnancy?

Some fish contain higher levels of mercury.

High mercury exposure can be harmful to the developing nervous system.

This doesn't mean you should avoid fish altogether.3

 

Fish can provide valuable nutrients, including DHA.

Instead, choose fish that are lower in mercury and follow current Canadian food-safety recommendations.

If you're uncertain about a particular species, check current Canadian guidance or ask your healthcare provider.

Can you take DHA supplements during pregnancy?

Some people choose DHA supplements during pregnancy, particularly if they don't regularly eat fish.

DHA can be included in a prenatal supplement or taken separately.

Before adding a supplement, consider your total intake from food and other products.

Your healthcare provider can help determine whether supplementation is appropriate for you.

Prenatal vitamins with DHA

Some prenatal products combine vitamins and minerals with DHA.

This can be convenient because it reduces the number of separate supplements you need to manage.

When comparing prenatal vitamins with DHA, check:

DHA amount

EPA amount

Total omega-3

Folate

Iron

Vitamin B12

Vitamin D

Iodine

Serving size

 

The DHA amount should be clearly identified.

What is the difference between DHA and omega-3?

DHA is one type of omega-3 fatty acid.

Other omega-3 fatty acids include:

EPA

ALA

ALA is found in plant foods such as flaxseed, chia seeds and walnuts.

EPA and DHA are found primarily in marine foods and certain supplements.

Because the body converts ALA to EPA and DHA only to a limited extent, dietary sources of DHA can be particularly relevant for people who don't eat fish.

DHA vs. EPA during pregnancy

DHA and EPA have different biological roles.

DHA is especially concentrated in the brain and retina.

EPA participates in several biological processes, including pathways involved in inflammation and cardiovascular function.

When comparing an omega-3 supplement, don't look only at the total omega-3 number.

Check the individual DHA and EPA amounts.

Can you get DHA without eating fish?

Yes.

People who don't eat fish have several options.

DHA can be obtained from:

Algae-derived supplements

Fish-oil supplements

DHA-fortified foods

 

Algae is the original source of DHA for fish lower in the marine food chain, making algae-derived DHA anoption for people who avoid fish.

If you follow a vegetarian or vegan diet, discuss DHA intake with your healthcare provider.

Fish oil vs. algae DHA during pregnancy

Both can provide DHA.

Fish oil

Fish oil is a common source of DHA and may also contain EPA.5

 

Algae oil

Algae oil can provide DHA without using fish as the direct source.

When choosing a supplement, check:

DHA amount

EPA amount

Source

Serving size

Product directions

 

DHA during pregnancy and vegetarian diets

People who don't eat fish should pay particular attention to omega-3 intake.

Plant foods such as chia seeds, flaxseed and walnuts provide ALA.

However, ALA is not the same as DHA.

If you don't consume fish or seafood, discuss DHA sources with your healthcare provider or registered dietitian.

An algae-based DHA supplement may be an option.

DHA and prenatal vitamins

A prenatal vitamin doesn't necessarily need to contain DHA.

Some people get DHA from food.

Others prefer to take a separate DHA supplement.

Some prefer an all-in-one prenatal containing DHA.

The best choice depends on dietary intake, preferences and individual nutritional requirements.

What is Pregnavit Plus?

Pregnavit Plus by Newnesscare combines a prenatal vitamin and mineral formulation with an Omega-3component.

Newnesscare currently lists 300 mg DHA in the Omega-3 component of Pregnavit Plus.6

 

The formulation also includes the prenatal vitamin and mineral components associated with the Pregnavit line.

This provides an option for people who prefer their prenatal vitamins and DHA in one product.

Always check the current product label for the latest formulation and directions.

Pregnavit Original vs. Pregnavit Plus Feature	Pregnavit Original	Pregnavit Plus
Prenatal vitamins & minerals	✓	✓
L-methylfolate	✓	✓
Iron	✓	✓
Omega-3 component	—	✓
DHA	—	300 mg*

 

*Based on current Newnesscare product information. Verify the current product label.

Newnesscare's Pregnavit Plus combines prenatal vitamins and minerals with an Omega-3 component and currently lists 300 mg DHA.

For people who prefer a prenatal without the added DHA component, Pregnavit Original provides the prenatal vitamin and mineral formulation.

# Explore Pregnavit Plus

# Explore Pregnavit Original

Important information

This article is intended for general educational purposes and does not replace medical advice, diagnosis or treatment.

Pregnancy and preconception nutritional requirements vary between individuals. Speak with your doctor, midwife, pharmacist or another qualified healthcare professional before starting or changing nutritional supplements.

Always read the current product label and follow the recommended directions for use.