Docosahexaenoic acid (DHA) is an omega-3 fatty acid that’s important for the optimal growth and development of the baby’s central nervous system, brain, and eyes, starting in the first trimester. In addition to supporting growth and development, DHA has been associated with reduced risk of preterm birth.
Research shows that up to 95% of people of child-bearing age do not consume adequate amounts of DHA, and the body can only make small amounts on its own—which is why taking a DHA supplement before, during, and after pregnancy is beneficial.
When choosing a DHA supplement, consider the form, source, and dose. All our best DHA supplements contain another essential nutrient, eicosapentaenoic acid (EPA), because it’s essential to help DHA pass through the placenta to your baby, says Ayla Barmmer, MS, RD, LDN. An important consideration is if you take blood pressure or blood thinner medications, you should check with a healthcare professional before taking a DHA supplement.
To get our best DHA supplements, we prioritized third-party-tested supplements that contained evidence-based doses of DHA and EPA and that have been tested for purity, quality, and safety. We also prioritized ingredient quality and supplements with sustainably sourced fish oil.
Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take. Those who are allergic to fish, or take blood thinners or blood pressure medications should warrant extra caution and get individual guidance before starting a DHA supplement.
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Do I Need a DHA Supplement If I Take a Prenatal?
Guidelines state that pregnant and lactating people should consume 200 milligrams (mg) of DHA per day. For this reason, most DHA supplements for pregnancy and some prenatal vitamins contain a minimum of 200 mg of DHA.
However, it may be beneficial to consume even higher amounts of DHA, as some research shows it reduces the risk of preterm birth and increases the chances that your baby will have a healthy birth weight. Therefore, even if a prenatal vitamin has DHA, it may be beneficial to add a DHA supplement during pregnancy—and if your prenatal doesn’t, it’s a very good idea to supplement. Check the label of your prenatal, and a healthcare professional can give further individual guidance on the best level of DHA for you.
Best Overall: Garden of Life Prenatal DHA Fish Oil
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Why We Recommend It
Garden of Life Dr. Formulated Prenatal DHA Fish Oil supplement is our top pick because it is NSF Contents Certified, contains both DHA and EPA and is Friend of the Sea certified, meaning it is both good for you and the environment. The NSF Contents Certification ensures that this product is third-party tested for potency and purity, including heavy metal testing.
Formulated by a board-certified neurologist, one daily softgel delivers 550 mg of DHA and 120 mg of EPA. It also contains 55 mg of docosapentaenoic acid (DPA), another antioxidant-rich omega-3 fatty acid found in fish oil and breast milk, which has similar anti-inflammatory and brain health benefits. The DHA in this supplement is in the natural triglyceride making it ideal for absorption. It is sourced from traceable and sustainably sourced wild-caught, mercury-free tuna oil.
Additionally, it contains 800 IU (133% Daily Value) of vitamin D, another essential nutrient during pregnancy that can be a common deficiency.
But Take Note
Most prenatal vitamins contain some vitamin D, so if you are adding this supplement, make sure you are not exceeding the Tolerable Upper Intake Level (UL) of 4,000 IU per day.
The Details:
- Form: Softgel
- Type: Natural triglyceride from
- Dose: 550 mg DHA
- Third-Party Tested: Yes
- Servings Per Container: 30
Best Overall Runner-up: FullWell Fish Oil
FullWell
Why We Recommend It
FullWell Fish Oil is two easy-to-swallow softgels that provide 500 mg of DHA and 100 mg of EPA. (Ayla Barmmer, whom we interviewed for this story, developed this product. However, we chose this product independently because of its research-backed ingredients.) Instead of adding DHA to the FullWell prenatal vitamin, this fish oil supplement is separate—a choice made to ensure the stability of the DHA.
The DHA and EPA are sustainably sourced from anchovies and sardines and are in the natural triglyceride form for optimal absorption. FullWell Fish Oil is Friend of the Sea certified and has some of the lowest oxidation scores in the industry, meaning it is the freshest possible and doesn’t come with a fishy aftertaste. It’s also third-party tested for purity, including heavy metals and other potential toxins and contaminants. You can even ask for the testing results on each batch of supplements.
But Take Note
You won’t find a third-party testing label on this supplement, as it’s not certified by one of the larger testing companies like USP or NSF. However, it is a trusted, OBGYN-recommended brand that does perform third-party testing.
The Details:
- Form: Softgel
- Type: Natural triglyceride form
- Dose: 500 mg DHA
- Third-Party Tested: Yes
- Servings Per Container: 30
Best High-Dose: Nordic Naturals Ultimate Omega-3
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Why We Recommend It
Nordic Naturals Ultimate Omega-3 is a high-concentration liquid supplement delivering 2,840 mg of total omega-3s—1,010 mg are DHA, and 1,460 are EPA. A 2021 study found that taking 1,000 mg of DHA per day during pregnancy was associated with a lower risk of preterm birth, specifically in women who had low DHA levels at the beginning of pregnancy.
Nordic Naturals Ultimate Omega-3 is sourced from wild-caught sardines and anchovies and delivers DHA in its natural triglyceride form. This supplement is third-party tested and Friend of the Sea certified, which means it practices sustainable fishing practices. We appreciate that you won’t find a fishy taste in this liquid lemon-flavored DHA. Take one teaspoon daily with food or as directed by a healthcare provider. They also offer this supplement in capsule form.
But Take Note
This higher dose may not be needed or suitable for all, especially those who already consume some fish or are on certain medications that can interact with high-dose fish supplements. A healthcare professional can give further guidance for the best dose for your needs. Note that currently, there is no upper limit set for how much DHA is too much during pregnancy.
The Details:
- Form: Liquid
- Type: Natural triglyceride form
- Dose: 1010 mg DHA
- Third-Party Tested: Yes
- Servings Per Container: 24
Best Gummy: Nordic Naturals Zero Sugar Prenatal DHA Gummy Chews
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Why We Recommend It
If you are looking for a tasty gummy option, we recommend Nordic Naturals Prenatal DHA Gummy Chews. They contain 600 milligrams of omega-3s, 355 milligrams of DHA, and 145 milligrams of EPA per one gummy serving from purified deep-sea fish oil from wild-caught anchovies and sardines. They also contain 400 IU of vitamin D3.
As mentioned, all Nordic Naturals supplements are third-party tested, with a Certificate of Analysis available for review. This supplement is also Friend of the Sea certified, indicating sustainable fishing practices. It contains natural flavors, giving it a strawberry-orange taste that masks any fishy flavors. It contains no added sugars and is instead sweetened with stevia and sugar alcohols.
But Take Note
It does contain sugar alcohols xylitol and sorbitol, which can cause digestive upset in some, but the small amount in this supplement is unlikely to cause side effects. Also, since it contains vitamin D, check your prenatal to make sure you are not exceeding the UL for this nutrient.
The Details:
- Form: Gummy
- Type: Natural triglyceride form
- Dose: 355 mg DHA
- Third-Party Tested: Yes
- Servings Per Container: 27
Best Vegan: Ritual Omega-3 DHA & EPA
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Why We Recommend It
If you are vegan or vegetarian or generally avoid fish products, try Ritual Omega-3 DHA & EPA, which is sourced from whole microalgae. It contains 500 milligrams of omega-3s, 308 milligrams of DHA, and 154 milligrams of EPA per capsule serving. The capsule is designed to minimize any fishy burps or aftertaste and is infused with natural citrus oils.
We like that this product is third-party tested for purity and potency, including testing for heavy metals and microbes, and it’s Clean Label Project Certified and Purity Award Winner. We appreciate the quality of Ritual’s ingredients and their transparent sourcing practices, providing detailed information on each active ingredient, including where it was sourced.
This supplement would be a good complement to Ritual’s Prenatal Multivitamin, which contains 350 milligrams of DHA. The combination of the two would provide essential vitamins and minerals and an added boost of DHA, as well as EPA, which may be particularly beneficial for vegans or vegetarians who do not eat fish.
But Take Note
This is slightly lower in DHA compared to other options on our list. Since vegans and vegetarians do not consume fish in their diets, it may be a good choice to pair with a prenatal that includes some DHA as well.
- Form: Vegan capsules
- Type: Whole microalgae
- Dose: 334 mg DHA
- Third-Party Tested: Yes
- Servings Per Container: 30
Best Prenatal with DHA: Nature Made Prenatal Multi + DHA
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Why We Recommend It
Nature Made Prenatal Multi with DHA is a budget-friendly multivitamin +DHA option that not only provides the recommended 200 mg of DHA but also contains all of the other essential nutrients for pregnancy. For example, one softgel per day has 800 mcg of folic acid, 1,000 IU of vitamin D, and 100% of daily pregnancy iron needs.
Nature Made Prenatal Multi with DHA is USP verified, which means it has been third-party tested for accurate ingredient amounts and harmful contaminants like lead or mercury.
But Take Note
This supplement is in the ethyl ester form instead of the natural triglyceride form. Manufacturers use this form to improve stability, but it’s not as well absorbed as the triglyceride form. Note that the softgel is slightly larger than a penny and is best taken with water and food for optimal absorption.
- Form: Softgel
- Type: Ethyl ester
- Dose: 200 mg DHA
- Third-Party Tested: Yes
- Servings Per Container: 110
Benefits of a DHA Supplement Before, During, and After Pregnancy
Fatty fish like salmon, herring, sardines, and mackerel are the best sources of DHA. The American College of Obstetricians and Gynecologists (ACOG) and the Dietary Guidelines for Americans recommend that pregnant people consume 8 to 12 ounces of low-mercury fish per week to get adequate omega-3s, including DHA and EPA.
Since most people don’t eat this much fish, taking a DHA supplement can ensure you’re getting enough DHA for you and the growing baby.
Taking a DHA supplement can have benefits in all stages of the fertility journey:
- Before getting pregnant. If you are planning to become pregnant, you could benefit from taking a DHA supplement that also contains EPA. Make sure you are also taking a prenatal vitamin with folate or folic acid. Some prenatal vitamins have DHA and EPA, but some do not, so be sure to check the label. Taking DHA before pregnancy ensures that your body has adequate amounts of DHA and EPA once you need it.
- During pregnancy. You can start taking one as soon as you find out you are pregnant, as the central nervous system starts to develop in the first few weeks of pregnancy. “Research shows that consuming omega-3’s during pregnancy can increase the length of pregnancy and birth weight by promoting fetal growth by improving placental blood flow,” says Barmmer.
- After pregnancy. DHA is also important for babies after they are born because their brains continue to rapidly grow and develop during the first few years of life. Continue taking your DHA supplement, especially if you are breastfeeding. “Babies easily absorb higher levels of DHA in breast milk. So optimal amounts of DHA and EPA mean that you have sufficient amounts for your health and recovery during the postpartum period and the growing needs of your baby,” says Barmmer. If you do not breastfeed, you can still consider taking a DHA supplement for your own health. “Postpartum recovery and repletion is very individual and can take up to 18 months or more depending on a number of variables. It is most critical to continue taking your prenatal and fish oil for at least the first three to six months postpartum, regardless of whether or not you are breastfeeding (but especially if so!),” says Barmmer.
What Does DHA Do During Each Trimester?
Throughout each trimester, DHA, along with EPA, supports the growth and development of the central nervous system, brain, and eyes. In the first trimester, DHA supports the central nervous system as it begins to develop. In the third trimester, the brain and eyes are rapidly growing, and the baby obtains DHA daily from the placenta to support this growth.
Babies continue to accrue DHA in the central nervous system up until 18 months of age. They can get DHA from breast milk, formula, and eventually seafood once they start eating food.
Who May Not Benefit From a DHA Supplement
Taking a DHA supplement before, during, or after pregnancy is beneficial for most people. However, the following may not benefit from a DHA supplement:
- People on certain medications. In general, DHA supplements are safe and beneficial for pregnant people unless a doctor has advised them against taking them. However, fish oil supplements may interact with blood pressure medications and medications that reduce blood clotting, so check with your provider if you are taking these or any other medications before starting a DHA supplement.
- People allergic to fish or algae. DHA is typically sourced from fish oil, krill oil, cod liver oil, or algae. People who are allergic to any of these should avoid DHA supplements that contain these ingredients and speak with their provider about alternative options like Ritual Omega-3 DHA and EPA.
- People who eat the recommended amount of fish. If you already meet the recommended intake of 8-12 ounces of low-mercury fish per week, you may not benefit from additional DHA through a supplement.
Our Supplement Review Process
We consult with experts and our own in-house Registered Dietitians. We support supplements that are evidence-based and rooted in science, and we value certain product attributes that we find to be associated with the highest-quality products. In order to find the best DHA supplements for pregnancy, we closely consider several factors, including quality of ingredients, third-party testing certifications, and comparing different forms and dosages.
For prenatal supplements especially, we prioritize products that are third-party tested for purity and potency, as the FDA does not review dietary supplements for safety and effectiveness before they go to market.
While we hope this serves as a guide, we recommend consulting with your healthcare provider before taking any supplements.
Our Experts
- Ayla Barmmer, MS, RD, LDN is Registered Dietitian and founder and CEO of FullWell prenatal supplements. She specializes in women’s health with a special emphasis on hormone balance, fertility, and digestive wellness.
- Lauren Manaker, MS, RDN, LDN, CLEC, CPT is a Registered Dietitian and Certified Lactation Educator, and author of Fueling Male Fertility. She was named an Emerging Leader in Women’s Health by the National Academy of Nutrition and Dietetics.
- Anne Cook Carroll, MS, RD, CDN is a Registered Dietitian who works with patients, including pre-and postnatal women, to meet their health goals. She educates patients on the appropriate usage of supplements to optimize their nutritional status and overall health and specializes in supplement research and analysis.
DHA Supplement Dosage & Safety
Ingredients & Potential Interactions
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
Fish oil supplements can interfere with blood pressure medications and blood thinner medications. Check with your healthcare provider if you are taking medications during pregnancy before starting a new supplement.
Some experts believe that DHA is best taken separately from a prenatal multivitamin, but other studies have shown that taking a softgel with DHA, plus other vitamins and minerals, still raises pregnant people’s DHA levels. Therefore, ask a healthcare professional for individual guidance on the best time to take a DHA supplement.
Form
“DHA can be taken from a fish oil or be algae-based, which is appropriate for those who follow a vegan lifestyle or who follow a diet that excludes seafood,” says registered dietitian Lauren Manaker, MS, RDN, LDN, CLEC, CPT. Fish oil contains DHA in the natural triglyceride form.
The natural triglyceride form of DHA can be converted to ethyl esters or re-esterified triglycerides to purify or stabilize the fatty acid. The triglyceride form of DHA is better absorbed than ethyl esters, but either can raise DHA levels in the blood.
Research shows EPA is needed to help DHA enter the cells of the fetus. We excluded DHA supplements that did not contain EPA because EPA is important for aiding the transfer of DHA across the placenta to the baby.
Dosage
Currently, there is no Recommended Dietary Allowance (RDA) for DHA. However, the Food and Agriculture Organization of the United Nations (FAO) and others recommend that pregnant and lactating people consume 200 milligrams (mg) of DHA per day.
Some supplements have higher doses of DHA, closer to 400 mg, 600 mg, or even 1,000 mg. A 2013 study found that supplementation with 600 mg of DHA during the second half of pregnancy resulted in fewer preterm births, higher birth weight, and longer gestation duration. Other studies show that 1,000 mg of DHA in pregnancy can have positive effects, such as the reduced risk of preterm birth, specifically for those who have low DHA levels at the start of pregnancy.
Another way to think about dosage is in reference to the American College of Obstetricians and Gynecologists (ACOG) and the Dietary Guidelines for Americans of 8 to 12 ounces of low-mercury fish per week. The amount of DHA in fish varies, but for reference, three ounces of cooked salmon has 1,240 mg of DHA, while three ounces of cooked trout contains 440 mg of DHA. So depending on the type of fish, 8-12 ounces would equate to about 1,200-4,800 mg of DHA per week.
There is currently no upper limit set for DHA. However, studies have shown that up to 1,000 mg of DHA per day in pregnancy can reduce adverse outcomes like preterm birth, especially in mothers with low DHA levels. A healthcare professional can give further guidance on the amount of DHA best for your needs.
Who We Are
Lainey Younkin, MS, RD, LDN is a registered dietitian and mom of four, so she knows the importance of a healthy pregnancy. She enjoys writing about a variety of nutrition topics, including weight loss, gut health, pregnancy, breastfeeding, and various diets.
