Breastfeeding is widely recommended by the AAP, WHO, and UNICEF—exclusively for the first six months, and then alongside complementary foods for at least a year (AAP) or up to two years and beyond (WHO/UNICEF). Beyond the emotional bonding that comes from oxytocin and prolactin release, nursing is linked to reduced risks of asthma, allergies, obesity, and SIDS for babies, and to lower risks of high blood pressure, type 2 diabetes, and ovarian and breast cancer for mothers.
Within this picture, DHA—the long-chain omega-3 that concentrates in the brain and retina—plays a special role. It is especially important during the first two years of life, a period of rapid neural and visual development. Maternal diet determines how much DHA reaches the infant through breast milk, so what mom eats (or supplements) matters.
Research consistently ties higher maternal DHA during pregnancy and lactation to better outcomes for children, including improved attention, psychomotor performance, rule-learning, inhibition, and mental processing from infancy into early childhood. Low omega-3 status in pregnancy has also been associated with higher postpartum depression scores, suggesting that maintaining adequate omega-3 levels can benefit mothers as well. While mechanisms are still being refined, the weight of evidence supports ensuring adequate DHA during this window.
Safety is straightforward with a few smart choices. Seafood such as salmon, trout, herring, and sardines provides DHA with low mercury exposure and can be eaten two to three times weekly. Albacore (white) tuna is reasonable once weekly; species like swordfish, shark, king mackerel, and tilefish should be avoided because of higher mercury. Omega-3 supplements containing EPA and DHA are generally considered safe in typical doses; the FDA notes that up to 3,000 mg per day of combined EPA and DHA is safe for adults, though your personal target may be much lower. It’s best to align your intake with your clinician.
Most U.S. women get far less DHA than recommended—often around 55 mg per day—while common guidance suggests at least 200–300 mg DHA daily in lactation, with some studies supporting about 600 mg. Individual needs vary with diet, metabolism, and health status, so measuring is better than guessing. Blood testing (Prenatal DHA or an Omega-3 Index) shows systemic status, while the Mother’s Milk DHA Test provides a direct look at what baby receives. A breast-milk DHA level of at least 0.32% is a widely used benchmark; if results are low, increasing fatty fish intake and/or using an EPA+DHA supplement typically raises levels within one to two weeks. Retesting after a few weeks confirms progress, and a three-month window is useful for blood-level changes.
A practical approach is to plan regular meals with DHA-rich, low-mercury fish, add a DHA-focused supplement if dietary intake is inconsistent, and verify that your levels reach target ranges with testing. If you are not breastfeeding or need to mix-feed, DHA-fortified formulas help cover infant needs, while maintaining your own omega-3 status still supports your health. Remember that more is not always better; personalize your dose, track your response, and work with your healthcare provider to integrate omega-3s into your broader nutrition plan.
This information is educational and not a substitute for medical advice. For individualized recommendations on dosing, testing, and product selection, consult your clinician.
