Importance of DHA and Omega-3 in Pregnancy

Omega-3 fatty acids are a family of polyunsaturated fats that are considered essential because your body cannot produce them on its own. The three main types are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). Among these, DHA is the most important during pregnancy because it is a primary structural component of the human brain and retina.

During pregnancy, DHA is transported across the placenta to support your baby's rapidly developing brain and eyes. The third trimester is the most critical period for DHA accumulation, as the fetal brain undergoes its most intensive growth phase, tripling in size during the last three months. Ensuring adequate DHA intake during this period can have lasting effects on your child's cognitive development.

For your baby, adequate DHA intake during pregnancy is associated with better cognitive function, improved attention span, enhanced visual acuity, and potentially higher IQ scores in early childhood. DHA also supports the development of the nervous system and may reduce the risk of developmental delays. These benefits make DHA one of the most important nutrients of the third trimester.

For mothers, omega-3 fatty acids have been linked to a reduced risk of preterm birth, a lower incidence of preeclampsia, and decreased risk of postpartum depression. EPA, another omega-3 fatty acid, supports heart health and has anti-inflammatory properties that can benefit mothers during the physically demanding later stages of pregnancy.

Fatty fish is the most concentrated dietary source of preformed DHA and EPA. Sardines, mackerel (bangda), anchovies, and salmon are excellent choices. Living in Visakhapatnam, a coastal city with abundant fresh seafood, provides a natural advantage for accessing these DHA-rich foods. Consuming fish two to three times per week can provide approximately 200 to 300 milligrams of DHA daily.

Choose small, oily fish like sardines over large predatory fish to minimise mercury exposure. Fish can be prepared as curries, grilled, steamed, or in traditional Andhra preparations like pulusu (tamarind-based fish curry). Always ensure fish is fresh and thoroughly cooked. Avoid raw fish preparations during pregnancy due to infection risk.

Vegetarian sources primarily provide ALA, which the body converts to DHA at a limited rate of approximately 5 to 10 per cent. Flaxseeds (alsi) are the richest plant source of ALA and can be ground and added to curd, smoothies, or chapati dough. Walnuts provide about 2.5 grams of ALA per 30-gram serving and make an excellent daily snack.

Chia seeds, hemp seeds, and soybean oil also contribute ALA. However, because conversion to DHA is inefficient, vegetarian and vegan pregnant women may not get adequate DHA from plant sources alone. In such cases, algae-based DHA supplements, which are derived from the same source that fish obtain their DHA from, provide a reliable vegetarian alternative. Discuss supplementation with your doctor at Heamac Healthcare.

The recommended DHA intake during pregnancy is at least 200 milligrams per day, with many experts suggesting 300 milligrams for optimal benefit. If your diet does not include regular fish consumption, a DHA supplement may be recommended by your obstetrician. Fish oil capsules and algae-based DHA capsules are the two main supplement options available.

When choosing fish oil supplements, select molecularly distilled or purified products that are tested for mercury and other contaminants. Algae-based DHA supplements are equally effective and suitable for vegetarians. Take DHA supplements with meals containing some fat for better absorption. Common side effects include fishy aftertaste, which can be minimised by refrigerating capsules or choosing enteric-coated varieties. Always follow the dosage recommended by your healthcare provider.