Docosahexaenoic acid (DHA) is an omega-3 fatty acid that is important for optimal growth and development of your baby’s central nervous system, brain, and eyes, starting from early pregnancy. In addition to supporting growth and development, DHA has also been linked to a reduced risk of premature birth.
Research shows that up to 95% of people of childbearing age don’t get enough DHA, and the body can only produce small amounts, so supplementing with DHA before, during and after pregnancy is beneficial.
When choosing a DHA supplement, consider the form, source, and dosage. Our best DHA supplements all contain eicosapentaenoic acid (EPA), another essential nutrient, because it’s essential for helping DHA cross the placenta to get to your baby, says Ayla Barmmer, MS, RD, LDN. One important consideration: If you’re taking blood pressure medications or blood thinners, you should consult with a medical professional before taking a DHA supplement.
To ensure you get the best DHA supplement, we prioritize supplements that are independently verified to contain evidence-based amounts of DHA and EPA and are tested for purity, quality and safety. We value the quality of our ingredients and supplement with sustainably sourced fish oils.
Always consult a medical professional before incorporating any supplement into your daily routine to ensure the supplement is appropriate for your personal needs and dosage. People with fish allergies or taking blood thinners or blood pressure lowering medications should use extreme caution and seek individual guidance before taking DHA supplements.
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If I take prenatal vitamins, do I need to supplement with DHA?
Guidelines state that pregnant and breastfeeding women should get 200 milligrams (mg) of DHA per day, which is why most DHA pregnancy supplements and some prenatal vitamins contain a minimum of 200 mg of DHA.
However, some studies have shown that more DHA may reduce the risk of premature birth and increase the chances that your baby will be born at a healthy weight, so getting more DHA may be beneficial. So even if your prepregnancy multivitamin contains DHA, it is still beneficial to supplement with DHA during pregnancy. If your prepregnancy multivitamin does not contain DHA, we recommend taking a supplement. Check the label of your prepregnancy product. A medical professional can give you individual advice on the DHA level that is best for you.
Photo: Amazon
Reasons for recommendation
Garden of Life Doctor DHA Prenatal Fish Oil Formulated is our top pick because it’s NSF Content Certified, contains both DHA and EPA, and is Friend of the Sea Certified, meaning it’s good for both you and the environment. NSF Content Certification ensures that the potency and purity of this product have been independently verified, including heavy metal testing.
Formulated by a board-certified neurologist, one softgel daily provides 550 mg of DHA and 120 mg of EPA. This product also contains 55 mg of docosapentaenoic acid (DPA), another antioxidant-rich omega-3 fatty acid found in fish oil and breast milk, which offers similar anti-inflammatory and brain health benefits. The DHA in this supplement is found in natural triglycerides for optimal absorption. This product is made from sustainably harvested wild tuna oil and is mercury-free.
Additionally, this product contains 800 IU (133% of the recommended daily intake) of Vitamin D, another essential nutrient that is often lacking during pregnancy.
But be careful
Most prenatal vitamins contain some vitamin D, so if you do take this supplement, be sure not to exceed the tolerable maximum intake (UL) of 4,000 IU per day.
detailed:
Form: Soft capsule
Type: Natural Triglycerides
Dosage: DHA 550 mg
Independently Verified: Yes
Servings per box: 30
Photo: Fulwell
Reasons for recommendation
FullWell Fish Oil contains 500 mg of DHA and 100 mg of EPA in two easy-to-swallow softgels. (Ira Barmer, who we interviewed for this article, developed this product, but we independently selected it for its research-backed ingredients.) Instead of adding DHA to FullWell’s prenatal multivitamin, this fish oil supplement is separate, a choice made to ensure the stability of the DHA.
DHA and EPA are sustainably sourced from anchovies in the form of natural triglycerides for optimal absorption. FullWell fish oil is Friend of the Sea certified and has the lowest oxidation point in the industry, so it’s as fresh and fishy as possible. It’s also independently verified for purity, including heavy metals and other potential toxins and contaminants. You can also request test results for individual batches of supplements.
But be careful
It has not been independently verified by major companies like USP or NSF, but it is a trusted brand and is recommended and independently verified by obstetrician-gynecologists.
detailed:
Form: Soft capsule
Type: Natural triglyceride type
Dosage: DHA 500 mg
Independently Verified: Yes
Servings per box: 30
Photo: Amazon
Reasons for recommendation
Nordic Naturals Ultimate Omega-3 is a highly concentrated liquid supplement providing 2,840 mg total omega-3s (1,010 mg as DHA and 1,460 mg as EPA). A 2021 study found that taking 1,000 mg of DHA per day during pregnancy reduced the risk of preterm birth, especially in women who had low DHA levels early in pregnancy.
Nordic Naturals Ultimate Omega-3 is sourced from wild-caught sardines and anchovies, providing DHA in its natural triglyceride form. This supplement has been independently verified and is Friend of the Sea certified, meaning it follows sustainable fishing practices. We’re pleased to say that this lemon-flavored liquid DHA has no fishy taste at all. Take one teaspoon daily with a meal or as recommended by your healthcare professional. This supplement is also available in capsule form.
But be careful
This high dose may not be necessary or appropriate for everyone, especially those who already eat certain types of fish or take certain medications that may interact with high doses of fish supplements. A medical professional can provide further advice on the dosage that best suits your needs. There is currently no upper limit for excessive intake of DHA during pregnancy.
detailed:
Form: Liquid
Type: Natural triglyceride type
Dosage: DHA 1010 mg
Independently Verified: Yes
Servings per box: 24
Photo: Amazon
Reasons for recommendation
If you’re looking for a delicious gummy treat, try Nordic Naturals Prenatal DHA Gummy Chews, which contain 600 mg of omega-3 fatty acids, 355 mg of DHA, and 145 mg of EPA per serving, derived from pure deep sea fish oil from wild caught anchovies and sardines, as well as 400 IU of Vitamin D3.
As mentioned above, all Nordic Naturals supplements are independently verified and have a Certificate of Analysis available to check. This supplement is also Friend of the Sea certified, indicating sustainable fishing practices. It contains natural flavors and comes in a strawberry-orange flavor to mask any fishy flavor. There is no added sugar, instead it is sweetened with stevia and sugar alcohols.
But be careful
This supplement contains sugar alcohols called xylitol and sorbitol, which may cause digestive upset in some people, but the small amounts present in this supplement are unlikely to cause side effects. It also contains Vitamin D, so be sure to check during pregnancy to ensure you are not exceeding the UL for this nutrient.
detailed:
Shape: Gummy
Type: Natural triglyceride type
Dosage: DHA 355 mg
Independently Verified: Yes
Servings per box: 27
Photo: Amazon
Reasons for recommendation
If you’re vegetarian, vegan, or simply avoid fish products, try Ritual Omega 3 DHA & EPA, extracted from pure microalgae, which contains 500 mg of omega-3, 308 mg of DHA, and 154 mg of EPA per capsule. The capsules are designed to minimize burping and fishy aftertaste and are infused with natural citrus essential oils.
We love that this product has been independently verified for purity and potency, including heavy metals and bacteria, and is Clean Label Project Certified and has received a Purity Award. We love the quality of Ritual’s ingredients and their transparent sourcing practices, which provide detailed information about each active ingredient, including where the ingredients come from.
This supplement is the perfect complement to Ritual’s Prenatal Multivitamin, which contains 350 milligrams of DHA. Combining the two provides additional essential vitamins and minerals, as well as DHA and EPA, which is especially beneficial for vegetarians and vegans who don’t eat fish.
But be careful
This DHA content is slightly lower than other options on our list. For vegetarians and vegans who don’t include fish in their diet, combining it with a pre-conception supplement that contains DHA may also be a good option.
Form: Vegan capsule
Type: Whole Microalgae
Dosage: DHA 334 mg
Independently Verified: Yes
Servings per box: 30
Photo: Amazon
Reasons for recommendation
Nature Made Prenatal Multi with DHA is an affordable multivitamin + DHA option that not only provides the recommended 200mg of DHA, but also contains all the other nutrients you need during pregnancy, including 800mcg of folic acid, 1,000 IU of vitamin D, and 100% of your daily iron needs during pregnancy in one softgel per day.
Nature Made Prenatal Multi with DHA is USP certified, meaning the product is independently verified for its exact ingredient content and harmful contaminants like lead and mercury.
But be careful
This supplement is in the ethyl ester form, rather than the natural triglyceride form. Manufacturers use this form to improve stability, but it is not as absorbed as the triglyceride form. The softgels are a little larger than a coin, so they are best taken with water and food for optimal absorption.
Form: Soft capsule
Type: Ethyl ester
Dosage: DHA 200 mg
Independently Verified: Yes
Servings per box: 110
Benefits of DHA Supplements Before, During, and After Pregnancy
Oily fish like salmon, herring, sardines and mackerel are the best sources of DHA. The American College of Obstetricians and Gynecologists (ACOG) and the Dietary Guidelines for Americans recommend that pregnant women eat 8 to 12 ounces of low-mercury fish per week to get enough omega-3 fatty acids like DHA and EPA.
Most people don’t eat much fish, so taking a DHA supplement can help ensure you’re getting enough DHA for yourself and your growing baby.
DHA supplements may be beneficial at all stages of the reproductive process.
Pre-pregnancy. If you’re planning on becoming pregnant, it’s beneficial to take a DHA supplement that also contains EPA. Be sure to also take folic acid or a pre-pregnancy vitamin that contains folic acid. Some pre-pregnancy vitamins contain DHA and/or EPA, while others don’t, so be sure to check the label. Taking DHA before pregnancy ensures your body has enough DHA and EPA when you need it.
During pregnancy: Your central nervous system begins to develop in the first few weeks of pregnancy, so you can start taking omega-3s as soon as you find out you’re pregnant. “Research has shown that taking omega-3s during pregnancy may improve blood flow to the placenta, promote fetal growth, and potentially increase pregnancy length and birth weight,” says Bamer.
After pregnancy. DHA is also important for babies after birth, as their brains continue to develop rapidly for the first few years of life. Continue taking DHA supplements, especially if you’re breastfeeding. “Newborns easily absorb the high concentrations of DHA found in breast milk,” says Bamer. “So optimal DHA and EPA intake means you’re getting enough for your postpartum health and recovery, as well as your baby’s growing needs.” Even if you’re not breastfeeding, consider taking a DHA supplement for your health. “Postpartum recovery and supplementation varies greatly and can take up to 18 months or more depending on a variety of factors,” says Bamer. “The most important thing is to continue taking prenatal supplements and fish oil for at least the first three to six months after birth, whether you’re breastfeeding or not (and especially if you are).
What is the role of DHA during each trimester?
Throughout each trimester, DHA works with EPA to support the growth and development of the central nervous system, brain and eyes. During early pregnancy, DHA supports the development of the central nervous system. During late pregnancy, the brain and eyes develop rapidly and your baby receives DHA daily from the placenta to support this development.
Infants continue to accumulate DHA in their central nervous system until they are 18 months old. Babies can get DHA from breast milk, formula, and eventually seafood as they begin eating solid foods.
People Who Cannot Benefit from DHA Supplements
Taking a DHA supplement before, during, or after pregnancy is beneficial for most people. However, some people may not benefit from DHA supplements:
People taking certain medications. Overall, DHA supplements are safe and beneficial for pregnant women unless your doctor tells you not to take them. However, fish oil supplements can interact with blood pressure medications and blood thinners, so if you’re taking these or any other medications, talk to your doctor before taking a DHA supplement.
People with fish or algae allergies. DHA is typically sourced from fish oil, krill oil, cod liver oil, or algae. If you are allergic to any of these ingredients, avoid DHA supplements that contain these ingredients and talk to your healthcare provider about alternatives such as Ritual Omega-3 DHA or EPA.
People who eat the recommended amount of fish. If you’re already getting the recommended intake of 8 to 12 ounces of low-mercury fish each week, taking extra DHA in a supplement may not be beneficial.
Additional review process
We consult our in-house experts and registered dietitians. We recommend supplements that are evidence- and science-based, and we focus on many product attributes that we believe are associated with the highest quality products. To find the best DHA supplements for pregnancy, we closely examined a variety of factors, including quality of ingredients, independently verified certifications, and compared different forms and dosages.
When it comes to pre-conception supplements specifically, we prioritize products that have been independently verified for purity and potency, as the FDA does not review dietary supplements for safety and effectiveness before they are sold.
We hope this information is helpful, however we always recommend consulting with your doctor before taking any dietary supplements.
Our Experts
Ayla Barmmer, MS, RD, LDN, is a registered dietitian and the founder and CEO of FullWell prenatal supplements. She specializes in women’s health, with a particular focus on hormone balance, fertility, and digestive health.
Lauren Manaker, MS, RDN, LDN, CLEC, CPT, is a registered dietitian and certified lactation educator and author of Fueling Male Fertility. She was named an Emerging Leader in Women’s Health by the National Academy of Nutrition and Dietetics.
Anne Cook Carroll, MS, RD, CDN, is a registered dietitian who works with patients, including pre- and post-pregnancy women, to help them achieve their health goals. She teaches her patients the appropriate use of supplements to optimize their nutrition and overall health, and specializes in supplement research and analysis.
DHA supplement dosage and safety
Ingredients and Potential Interactions
It’s important to read a supplement’s ingredient list and nutrition facts label carefully to know how much of each ingredient is included compared to the recommended daily intake for that ingredient. Bring the supplement label to your doctor to learn about the different ingredients in the supplement and any potential interactions between these ingredients and other supplements or medications you may be taking.
Fish oil supplements may interact with blood pressure lowering and blood thinners. If you are taking any medications during pregnancy, consult your doctor before starting any new supplements.
Some experts say that DHA is best taken alone with a pre-pregnancy multivitamin, while other studies have shown that taking softgels containing DHA along with other vitamins and minerals can increase DHA levels in pregnant women. Therefore, seek personalized advice from a medical professional about the best time to take a DHA supplement.
shape
“DHA can be obtained from fish oil or extracted from algae, making it a good choice for those living a vegan lifestyle or following a seafood-free diet,” says registered dietitian Lauren Manaker, MS, RDN, LDN, CLEC, CPT. Fish oil contains DHA in the form of a natural triglyceride.
The native triglyceride form of DHA can be converted to ethyl esters or re-esterified triglycerides for purification or stabilization of the fatty acid. The triglyceride form of DHA is better absorbed than the ethyl ester form, and both have the potential to increase blood DHA concentrations.
Research shows that EPA is needed to help DHA enter fetal cells, and because EPA is important in supporting the transfer of DHA through the placenta to the baby, we excluded DHA supplements that do not contain EPA.
Dosage
There is currently no recommended dietary allowance (RDA) for DHA, but the Food and Agriculture Organization of the United Nations (FAO) and other organizations recommend that pregnant and breastfeeding women consume 200 milligrams (mg) of DHA per day.
Some supplements contain as much as 400 mg, 600 mg, or even closer to 1,000 mg of DHA. A 2013 study found that supplementing with 600 mg of DHA during the second half of pregnancy reduced preterm birth, increased birth weight, and increased pregnancy length. Other studies suggest that taking 1,000 mg of DHA during pregnancy may have positive effects, such as reducing the risk of preterm birth, especially in those with low DHA levels early in pregnancy.
Another way to think about your intake is to refer to the American College of Obstetricians and Gynecologists (ACOG) and the Dietary Guidelines for Americans, which recommend consuming 8 to 12 ounces of low-mercury fish per week. The amount of DHA in fish varies, but as a reference, 3 ounces of cooked salmon contains 1,240 mg of DHA, while 3 ounces of cooked salmon contains 440 mg of DHA. So, depending on the type of fish, 8 to 12 ounces equates to about 1,200 to 4,800 mg of DHA per week.
There is currently no set upper limit for DHA. However, research suggests that taking up to 1,000 mg of DHA per day during pregnancy may help reduce adverse outcomes, such as premature birth, especially in mothers with low DHA levels. A medical professional can provide further advice on the amount of DHA that is best suited to your needs.
About Us
Lainey Younkin, MS, RD, LDN, is a registered dietitian, a writer for Parents, and a mother of four, so she understands the importance of a healthy pregnancy. She enjoys writing about a variety of nutrition topics, including weight loss, gut health, pregnancy, breastfeeding, and different diets.
