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each day.
Since your body and your baby rely on your dietary intake or supplements for DHA, maintaining healthy DHA levels is crucial.
Importance of DHA in the Third Trimester
Throughout pregnancy, a baby gradually accumulates DHA, with the majority being stored during the third trimester. In this period, DHA plays a significant role in the development of the foetal brain and retina. This contributes to the formation of healthy eyesight and cognitive function after birth.The developing foetus primarily depends on the supply of DHA provided through the placenta from the parent. Special proteins in the placenta help absorb and transfer these essential fatty acids from the birthing parent to the baby.
If a parent has low DHA levels, the increased demand during the final trimester can result in DHA deficiency, which may lead to potential risks.
Impact of DHA on Infant Development and Pregnancy Outcomes
DHA deficiency in two-month-old infants can be identified through their visual acuity. Babies with low DHA levels at two months also showed delayed language development at 18 months.Maternal DHA is essential not only for foetal growth but may also influence the size of the placenta. This happens by supporting the early stages of placenta formation, especially in the first trimester. The placenta forms with the help of trophoblasts, which are special cells that play a key role in attaching it to the uterus and helping it develop properly.
A study titled ‘Maternal DHA Status during Pregnancy Has a Positive Impact on Infant Problem Solving’ found that higher DHA levels during pregnancy and lactation are linked to improved problem-solving skills in infants at 12 months of age.
Individuals who increase their DHA intake in the final weeks of pregnancy tend to have babies with notably higher DHA levels at birth.
How to Ensure Adequate DHA Intake During Pregnancy
Take a look at the best ways to boost your DHA intake during pregnancy:Fish
Eating fatty fish such as Indian mackerel, sardines, rohu, or pomfret offers a rich, natural source of DHA. In addition to meeting your DHA requirements, fish is low in saturated fats and calories while being rich in protein and vitamin D. Try to have 2 to 3 servings of low-mercury fish each week. Cook fish thoroughly in your preferred style, whether it’s grilled, roasted, or steamed. If you love seafood, this is a great way to increase your DHA intake, but always opt for sustainably sourced fish to avoid harmful environmental toxins.Children born to individuals who consumed more seafood during pregnancy showed improved fine motor skills, greater prosocial behaviour, higher verbal intelligence, and better social development scores by the age of 8.
Although omega-3 fatty acids from fish oil provide clear benefits for foetal development, many pregnant individuals hesitate to eat fish due to concerns about heavy metal contamination. However, many healthcare professionals advise pregnant individuals to limit or avoid fish consumption due to the potential risk of harmful contaminants.
Supplements
If you do not prefer fish or follow a vegan diet, DHA supplements are a suitable alternative. You can go for fish oil capsules that are sourced from fatty fish or choose algal-based supplements derived from microalgae.Algal DHA supplements are derived from algae, either sourced naturally or produced through artificial cultivation in specialised fermentation vessels. Fish oil DHA supplements are extracted from the tissues of oily fish.
Both types are effective in supporting foetal development and may help reduce the risk of preterm birth. Speak with your healthcare professional to find the dosage that suits your needs best.
Eggs
Eggs are an essential part of a DHA-rich diet during pregnancy. They provide a good amount of vitamins, protein, and minerals, making them highly beneficial for the birthing parent and their developing baby.A single cooked egg provides only 0.03 g of DHA, which is not enough for an expectant parent who needs at least 1.24 g of DHA daily. To address this, fortified Omega-3 DHA eggs are now available in the market. These eggs come from hens that are given a DHA-rich diet, often including flax seeds.
Choose fortified eggs and prepare them in ways you enjoy, like scrambled or boiled, to easily add them to your meals.
Walnuts
Walnuts are a plant-based source of ALA (alpha-linolenic acid), a precursor to DHA. Your body converts a small amount of ALA into DHA, though the process is less efficient. Snacking on a handful daily or adding walnuts to salads and smoothies can help. They’re a heart-healthy option, but pair them with direct DHA sources like supplements for optimal benefits during pregnancy.Flax and chia seeds
Chia seeds are packed with manganese and selenium, while flax seeds are a great source of magnesium, along with other important nutrients. Both flaxseeds and chia seeds are rich in ALA, which helps boost your omega-3 intake.To get the benefits, add flaxseeds or chia seeds to your yoghurt, oatmeal, or baked goods each day. Grinding flax seeds helps your body absorb their nutrients better.
How to Track DHA Levels During Pregnancy
A blood test, such as the Omega-3 Index test, measures the percentage of DHA and EPA (eicosapentaenoic acid) in your red blood cell membranes. For pregnant individuals, a prenatal DHA level of at least 4-5 per cent is recommended to support optimal health for you and your baby.Another way to monitor your DHA levels during pregnancy is by using an at-home test kit. It is a practical way to track DHA levels without visiting a clinic, which is especially convenient during pregnancy. These kits typically include a lancet, a collection card, and an envelope to mail the sample to a certified laboratory. You follow simple instructions to prick your finger, place a drop of blood on the card, and send it back to the healthcare lab. Results are usually emailed within 5-7 days, providing your DHA levels and Omega-3 Index.
The Role of DHA in Common Pregnancy Complications
Low DHA levels can be linked to several pregnancy complications. Conditions like preeclampsia, gestational diabetes, and preterm birth have been linked to reduced DHA. Here’s how it plays a role in these common pregnancy issues:Preeclampsia (PE)
If you are diagnosed with preeclampsia, your maternal plasma DHA levels are often lower than those in individuals with uncomplicated pregnancies, a difference that can appear as early as 16 to 20 weeks of gestation. This reduction is linked to factors like increased oxidative stress in the placenta, decreased expression of fatty acid transport proteins (FATP1/4), and the accumulation of fat in the placenta, which can block DHA and limit its transfer to the baby. As a result, cord blood DHA levels in preeclampsia are also lower, potentially affecting your baby’s neurodevelopment.Gestational Diabetes Mellitus (GDM)
If you have gestational diabetes, your plasma DHA levels may remain normal or even increase compared to people without GDM. However, the DHA levels in your baby’s cord blood are often significantly lower, primarily due to impaired placental transport.Intrauterine Growth Retardation (IUGR)
If your pregnancy involves intrauterine growth restriction, your maternal plasma and your baby’s cord blood DHA levels are typically lower than in healthy pregnancies.Preterm birth (PT)
If your plasma DHA and EPA levels are below 1.6 per cent at 9 and 25 weeks of gestation, you have a 10.27-fold higher risk of early preterm birth (before 34 weeks) compared to levels at or above 1.8 per cent. Low DHA levels during pregnancy are a strong risk factor for preterm birth.Postpartum Depression (PPD)
If you’re concerned about postpartum depression, you might note that DHA levels are often lower in individuals who develop PPD. This is a pattern seen as early as the first or third trimester. This is particularly concerning for individuals who plan to breastfeed. DHA deficiency may be present in their milk, potentially putting the infant at risk of DHA insufficiency as well.Higher DHA intake through seafood or supplementation may lower PPD risk, likely due to DHA's anti-inflammatory and neurotrophic effects in the brain.
Maintaining optimal DHA levels during pregnancy is crucial for the birthing parent’s health and the baby’s development. By incorporating DHA-rich foods like fish, eggs, and walnuts, or choosing DHA supplements if necessary, expectant parents can support their baby’s cognitive function, vision, and overall growth.
FAQs
- Why is DHA important during pregnancy?
DHA is important for the development of your baby’s brain, eyes, and nervous system. It helps promote cognitive function and healthy vision, particularly during the third trimester when these systems develop rapidly. - How can I increase my DHA intake during pregnancy?
You can increase your DHA intake by eating fatty fish, taking DHA supplements, or consuming fortified eggs and plant-based sources like walnuts and flax seeds.
