When Should Pregnant Women Start Using DHA

When Should Pregnant Women Start Using DHA

During pregnancy, nutrition plays a decisive role in both the baby’s healthy development and the mother’s overall well-being. Among essential nutrients, DHA (Docosahexaenoic Acid) is considered a “golden nutrient” for the brain and vision. Yet, many expectant mothers still wonder: When is the best time to take DHA during pregnancy? This article provides a detailed analysis of the timing, dosage, and methods of DHA supplementation for moms-to-be.

What is DHA and Why Do Pregnant Women Need It?

DHA is an Omega-3fatty acid that accounts for a high proportion of the brain and retina structure. About 60% of the brain is fat, with DHA being a major component, directly affecting cognition, memory, and vision.

For pregnant women, DHA not only supports the baby’s brain formation and development but also:

  • Supports retinal growthimproving the baby’s vision.

  • Helps complete the central nervous system..

  • Reduces the risk of preterm birth and preeclampsia.

  • Stabilizes the mother’s mood and lowers the risk of postpartum depression.

Since the body cannot synthesize sufficient DHA on its own, supplementation through food and supplements is crucial.

When Should Pregnant Women Start Using DHA

Obstetricians and nutrition experts recommend that women begin DHA supplementation as early as when planning for pregnancy,and continue throughout pregnancy and the breastfeeding period.

1. Before Pregnancy

If you are planning to conceive, DHA supplementation is highly beneficial. It helps build a strong health foundation for the mother and creates a nutritional “reserve” to support early fetal development.

2. First Trimester (Weeks 1–12)

During this stage, the neural tube, brain, and key organs start to form. DHA helps reduce the risk of neural tube defects and supports the initial development of the brain and retina.

3. Second Trimester (Months 4–6)

This is the period of rapid brain growth, when nerve cells form and connect. DHA demand rises significantly, making daily supplementation essential.

4. Third Trimester (Months 7–9)

In the final trimester, the baby’s brain grows quickly, reaching up to 70% of its birth weight. DHA is vital in completing brain structure, enhancing cognition, and preparing for future learning. It also reduces the risk of preterm birth and improves birth weight.

5. Postpartum and Breastfeeding

After birth, babies continue to need DHA for brain and vision development. Since breast milk is the primary source of DHA, mothers should keep supplementing to enrich breast milk and support healthy growth.

Recommended DHA Dosage for Pregnant Women

DHA requirements may vary by health guidelines, but generally:

  • World Health Organization (WHO):: Bà bầu cần 200–300 mg/day.

  • American Pregnancy Association (APA):: Khuyến nghị 300 mg/day.

  • For women who consume little seafood or are at risk of preterm birth, doctors may prescribe a higher dose (400–600 mg/day).

It is important to follow medical advice and avoid excessive intake, which may cause clotting disorders or other health issues.

Sources of DHA for Pregnant Women

There are 2 main sources for pregnant women to supplement with DHA.

1. Natural Food Sources

Safe DHA-rich foods for expectant mothers include:

  • Fatty fish:salmon, sardines, mackerel, herring (low in mercury)

  • Seafood:shrimp, crab

  • Plant-based:flaxseeds, chia seeds, walnuts, canola oil

  • Eggs, milk, and meat:fortified with DHA

Note: Avoid high-mercury fish such as swordfish and large tuna.

2. DHA Supplements

Many prenatal DHA supplements are derived from fish oil or algae oil. They are convenient, safe, and allow easy control of dosage.

Choose products that are:

  • From reputable sources

  • Tested for DHA content and safety

  • Free from contaminants or heavy metals

Tips for Taking DHA During Pregnancy

  • Consult a doctor before choosing the right type and dosage of DHA.

  • Maintain a balanced dietbesides DHA, pregnant women need to supplement with iron, calcium, folic acid, vitamin D, zinc, iodine, etc.

  • Divide fish portions:eat 2–3 fish meals per week, choosing low-mercury fish.

  • Maintain throughout pregnancy and postpartum:because the baby's brain develops continuously during the first 2 years of life.

  • Take DHA after a meal that contains fat to increase absorption.

Conclusion

DHA is a vital nutrient for the development of the baby’s brain, vision, and nervous system. The best time to start supplementation as early as when planning for pregnancy,, continuing through pregnancy and breastfeeding.The recommended average intake 200–300 mg/dayadjustable depending on health condition and diet.

By combining a DHA-rich diet with safe supplements, mothers can provide their babies with the best foundation for healthy growth, intelligence, and overall development.

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