The Prenatal DHA Test shows how much docosahexaenoic acid (DHA)—an essential omega-3 fat—is circulating in your blood during pregnancy. That single figure helps you understand whether your current diet and supplement routine are delivering enough DHA to support both you and your baby.
Why DHA Matters in Pregnancy
Higher DHA levels during pregnancy are consistently linked with healthier outcomes. Research shows that women with more DHA in their blood have a lower likelihood of delivering early. In particular, studies report reduced risks of preterm birth before 37 weeks and early preterm birth before 34 weeks, with additional signals for fewer low-birth-weight deliveries and lower perinatal mortality. In other words, DHA status isn’t just a number—it’s a meaningful indicator of risk.
The 5% Threshold
Across observational data, a clear pattern emerges around a blood DHA level of roughly 5%. At or above this level, the risk of early delivery begins to fall and continues to decline as DHA rises. Below 5%, the curve gets steep: for example, a DHA level around 3% has been associated with dramatically higher odds of preterm birth compared with levels above 5%. For pregnancy, aiming for 5% or higher is a practical, evidence-based goal.
Where These Numbers Come From
Two bodies of evidence inform this approach. First, analyses comparing DHA levels in women who delivered at term versus those who delivered very early found that higher omega-3 status related to fewer early preterm births, with the risk drop beginning near the 5% mark. Second, a comprehensive Cochrane review pooling 70 randomized trials with nearly 20,000 participants concluded that taking long-chain omega-3s during pregnancy lowers the odds of preterm and early preterm birth and is associated with improvements in other perinatal outcomes. Together, these data support simple testing plus targeted intake to reach a protective zone.
How to Raise Your DHA Safely
Fish remains a reliable way to increase DHA, provided you choose varieties rich in EPA/DHA and low in mercury. If you prefer more predictability—or you don’t enjoy seafood—supplementation offers a straightforward alternative because you know exactly how much DHA you’re getting each day.
How Much DHA to Take
A common starting point in pregnancy is about 200 mg of DHA per day, which often brings total intake to roughly 300 mg when you include an average diet. The challenge is that many women of childbearing age consume closer to 60 mg per day, and fewer than one in ten uses an omega-3 supplement. That makes it unlikely to hit the 5% target without adjustments. Personalizing your intake based on your blood result is the most efficient path forward.
Personalized Intake Targets
If your DHA is below 3%, consider about 900 mg DHA per day throughout pregnancy.
If your DHA falls between 3% and 5%, a daily intake around 600 mg DHA is reasonable.
If your DHA is already 5% or above, maintaining approximately 200 mg DHA per day is a sensible maintenance plan.
These amounts sit well within ranges studied for safety in pregnancy. After changing your intake, re-test in two to three months to confirm that your level has moved into the desired range.
Vegan and Vegetarian Options
If you don’t eat fish or prefer not to take fish oil, algal-derived DHA is an excellent alternative. It’s plant-based, non-toxic, and reliably raises DHA levels in blood and breast milk. Foods like flax, chia, and walnuts are healthy sources of the omega-3 ALA, but ALA does not meaningfully raise DHA status during pregnancy or lactation. For that reason, preformed DHA from algae is the right choice for vegan or vegetarian plans.
Choosing an Effective Omega-3 Supplement
Always read the Supplement Facts panel and look for “DHA” or “docosahexaenoic acid,” noting the serving size to ensure you reach your intended daily dose. Traditional fish-oil products typically contain both EPA and DHA, while algal oils provide DHA alone; either can work as long as your daily DHA total meets your target. Take your omega-3 with a meal to support absorption. While formulations differ (triglycerides, ethyl esters, phospholipids, emulsions), the most important driver of your blood level is the amount of DHA you consistently take and absorb—testing is what confirms progress.
When to Test (and Re-test)
During pregnancy, re-test every two to three months, especially after changing your diet or supplement routine. Even if you begin supplementation in the second trimester—or later—there can still be benefits for gestational length. Outside of pregnancy, testing every four to six months is a practical cadence for general omega-3 management.
Understanding Your Report
Your result will be marked on a color scale. Values at or above 5% land in the desirable (green) zone. Values below 5% fall into yellow or red zones that suggest increasing intake and checking again in two to three months. The goal is simple: establish your baseline, adjust smartly, and verify that you’ve reached and maintained the protective range.
Why DHA Still Matters After Birth
The final trimester is when most fat transfer from mother to baby occurs, and it’s also a critical window for brain and eye development. That development continues into the first two years of life, keeping DHA relevant well beyond delivery. Maternal DHA status often dips postpartum due to recovery and transfer into breast milk, so continued intake—and, when helpful, testing—supports both maternal recovery and infant needs. If you’d like an objective read on milk DHA itself, specialized breast-milk tests are available.
Work With Your Care Team
If you ordered your test independently, share the report with your healthcare provider before making diet or supplement changes. Quality omega-3 supplements and carefully chosen fish are generally low-risk choices in pregnancy, but your clinician should be aware of your plan and can help integrate it into your broader prenatal care.
