Expectant mothers need a steady supply of DHA (docosahexaenoic acid) to give baby’s brain, eyes, and nervous system the best possible start. A practical target is at least 200 mg of DHA per day. Meeting that mark has also been linked to healthier birth weights, lower risk of preterm birth, and steadier postpartum mood. The catch? Most moms-to-be come up short. Typical intakes hover around 60 mg per day, and only a small minority consistently supplement. Blood testing suggests many women of childbearing age sit below a 5% DHA blood level—a sensible goal during pregnancy—though controlled feeding studies show that even a modest daily 200 mg can lift most women into that protective zone within a few months.
Why food and form matter
Your body can’t efficiently convert plant omega-3 (ALA) into DHA, so dietary DHA—from fish or DHA supplements—is the reliable route. Think of this as a daily habit rather than a once-in-a-while boost; baby’s demand rises through the third trimester, exactly when your own stores are most likely to dip.
Fish first, with smart choices
Seafood delivers DHA in the form your body—and your baby—can use right away. Aim for 8–12 ounces per week of low-mercury varieties while pregnant or nursing. Salmon, trout, and herring are consistently safe and naturally rich in omega-3s; even a single 3-ounce serving of farmed Atlantic salmon provides roughly 1,825 mg DHA, which averages to about 260 mg per day if you eat it once that week. Canned albacore tuna offers around 733 mg in a 3-ounce portion, but because it carries a bit more mercury than “light” tuna, keep it to about once weekly. Steer clear of high-mercury fish like swordfish, shark, king mackerel, and tilefish. If you’re unsure, lean on your clinic’s mercury-safe fish list and, when possible, choose options known to be both low in mercury and high in DHA.
Algal DHA if you don’t eat fish
If you’re vegetarian, vegan, or simply not a fish fan, algae-based DHA is a direct, proven alternative. Head-to-head studies show that algal-oil capsules raise DHA in blood cells just as effectively as eating salmon with the same DHA dose. Algal DHA is also naturally free of ocean-borne contaminants and is a sustainable choice.
Fish-oil supplements when needed
Many prenatal omega-3s supply DHA (often alongside EPA). Check the label and choose a product that delivers at least 200 mg DHA per serving; intakes up to 1,000 mg DHA daily have been used safely in pregnancy research. If you already eat fish once or twice a week, a modest supplement can top you up to your daily goal; if fish rarely appears on your plate, a higher-DHA prenatal may make the difference.
Fortified staples can help—just do the math
Omega-3 eggs and DHA-fortified milk add small, steady contributions. One fortified egg typically provides about 150 mg DHA (though brands vary widely, so read the carton), while a cup of DHA-fortified milk may add around 32 mg. Because these amounts are modest, treat them as add-ons to fish or supplements rather than your only source, and always eat the whole egg—DHA lives in the yolk.
Putting a week together
There isn’t one “right” combination; what matters is the average over several days. For instance, if you enjoy a 3-ounce serving of sockeye salmon twice this week, you’ll bank roughly 1,002 mg DHA, which comes out to about 140 mg per day; add two cups of DHA-fortified milk daily (~64 mg) and you’ll land near 200 mg per day on average. Prefer a mixed approach? A week that includes one 3-ounce serving of albacore tuna (~733 mg total), a cup of DHA-fortified milk each day (~224 mg across the week), one 3-ounce tilapia meal (~115 mg total), and three DHA-enriched eggs (~450 mg total) also averages just over 200 mg per day.
Safety, sustainability, and personalization
Low-mercury fish are safe and encouraged in pregnancy, and algae-based DHA offers a clean, ocean-free alternative. If you’re relying on fortified foods, check labels—DHA content varies—and remember that many “omega-3” claims refer to ALA rather than DHA. Because needs and responses differ, consider measuring your DHA status with a simple blood test and aiming for ≥5% DHA during pregnancy. Seeing your baseline and re-checking after a few months lets you fine-tune your plan with confidence.
And of course, loop your prenatal care team into your nutrition choices—especially if you’re combining fish, fortified foods, and supplements. With a bit of planning (and a quick label check here and there), hitting that 200-mg DHA target becomes a calm, daily habit that pays off for both of you.
