DHA During Pregnancy: Why It Matters and How to Get It in Canada

DHA is an omega-3 fatty acid that is often discussed when planning a healthy pregnancy.

If you're pregnant or preparing for pregnancy, you may have questions such as:

What is DHA?

Why is DHA important during pregnancy?

How much DHA do I need?

Can I get DHA from food?

Should I take a prenatal vitamin containing DHA?

What should I look for in a DHA supplement in Canada?

DHA stands for docosahexaenoic acid. It is a long-chain omega-3 fatty acid found naturally in fish and seafood and is also available in nutritional supplements.

This guide explains DHA during pregnancy and how it can fit into a balanced pregnancy nutrition plan.

What is DHA?

DHA is a long-chain omega-3 fatty acid.

It is a structural component of cell membranes and is particularly concentrated in tissues such as the brain and retina.

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

Because pregnancy increases nutritional demands, DHA is frequently included in discussions about prenatal nutrition.

Why is DHA important during pregnancy?

DHA has an important structural role in the body.

It is especially concentrated in the brain and retina, which is why DHA is often discussed in connection with fetal and infant development.

However, DHA is only one part of pregnancy nutrition.

A healthy pregnancy eating pattern should provide a wide variety of nutrients from vegetables and fruits, whole grains, protein foods and other nutritious foods.

Can you get DHA from food?

Yes.

Fish and seafood are among the best dietary sources of DHA and EPA.

Examples include:

Salmon

Trout

Arctic char

Sardines

Herring

Atlantic mackerel

Fish also provide protein and other important nutrients.

Health Canada recommends choosing fish that are lower in mercury during pregnancy.

Is fish safe during pregnancy?

Fish can be part of a healthy pregnancy diet.

The key is choosing species with lower mercury levels and following Canadian food-safety guidance.

Some fish contain higher levels of mercury, which is why Health Canada provides specific recommendations about fish selection and consumption during pregnancy.

If you're unsure which fish are appropriate, consult Health Canada's current guidance or speak with your healthcare provider.

What if I don't eat fish?

Not everyone eats fish regularly.

You may avoid fish because of:

Dietary preferences

Vegetarian or vegan eating patterns

Fish allergies

Availability

Personal taste

Concerns about mercury

If you don't regularly consume fish, discuss your DHA intake with your doctor, midwife, pharmacist or registered dietitian.

A DHA-containing supplement may be an option depending on your individual nutritional needs.

DHA and omega-3: what's the difference?

Omega-3 is a broad category of fatty acids.

DHA is one specific omega-3 fatty acid.

Other important omega-3 fatty acids include:

EPA

ALA

DHA and EPA are commonly found in fish and seafood.

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

Therefore, a product labelled “omega-3” may contain different amounts of DHA, EPA or other fatty acids.

When comparing supplements, check the actual DHA content.

DHA vs. fish oil

Fish oil and DHA are not the same thing.

Fish oil is an oil that may contain DHA and EPA.

DHA is a specific omega-3 fatty acid.

A supplement can contain a certain amount of fish oil while providing a smaller amount of DHA.

This is why consumers should look beyond the total fish-oil amount when comparing prenatal supplements.

How much DHA should you take during pregnancy?

DHA requirements can depend on your diet and individual circumstances.

There isn't a single supplement dose that is appropriate for every pregnant person.

If you regularly eat fish, your dietary DHA intake may already be significant.

If you rarely or never eat fish, your healthcare provider can help determine whether DHA supplementation is appropriate.

Rather than choosing a high-dose product simply because it contains more DHA, consider your total dietary intake and professional recommendations.

DHA from fish vs. DHA from supplements

Both food and supplements can contribute to DHA intake.

DHA from food

Fish provides DHA together with:

Protein

Vitamin B12

Vitamin D

Iodine

Other nutrients

This makes fish a valuable part of a varied diet when lower-mercury choices are selected.

DHA from supplements

A DHA-containing prenatal supplement can provide a more predictable amount of DHA.

This may be useful for people who do not regularly eat fish.

However, supplements should complement—not replace—a nutritious diet.

What should you look for in a DHA prenatal vitamin?

If you're considering a prenatal supplement containing DHA, look at the complete formulation.

DHA amount

Check the actual DHA amount per recommended serving.

EPA amount

If EPA is included, check its amount separately.

Prenatal vitamins and minerals

DHA is not a replacement for prenatal vitamins and minerals.

Check whether the product also provides nutrients such as:

Folate

Iron

Vitamin B12

Vitamin D

Iodine

Other vitamins and minerals

Serving size

Some products provide prenatal vitamins and DHA in separate capsules.

Others combine them into one prenatal package.

Always check the recommended daily serving.

Pregnavit Plus and DHA

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

Newnesscare's current product information lists 300 mg of DHA in the Omega-3 component.

Pregnavit Plus is therefore positioned for people looking for prenatal nutritional support together with DHA.

Always check the current product information before use because formulations, serving information, and directions can change.

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

*Based on Newnesscare's current product information. Check the current product label for the latest formulation.

 

If you're specifically looking for a prenatal product with DHA, Pregnavit Plus is the Newnesscare formulation designed around that combination.

If you're looking for a prenatal formulation that combines vitamins and minerals with an Omega-3 DHA component, Pregnavit Plus is one option to discuss with your healthcare professional.

[Explore Pregnavit Plus]

Important information

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

Pregnancy 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.