DHA and Women’s Health: Brain, Baby, and Beyond

Written By Delaney Housos

If prenatal nutrition had a short list of nutrients that consistently matter across fertility, pregnancy, and postpartum, DHA would be near the top. DHA (docosahexaenoic acid) is a long-chain omega-3 fat that plays a structural role in the body, especially in brain tissue, the nervous system, and the retina (eyes). During pregnancy and breastfeeding, DHA needs increase because it is actively used for fetal and infant development, and maternal stores can be drawn down over time if intake is low. The good news is that supporting DHA does not have to be complicated. Let’s walk through what DHA is, why it matters in each season, how much to aim for, and simple, realistic ways to meet your needs through food and or supplementation.

What is DHA?

DHA is a long-chain omega-3 fat. Think of it as a structural fat, not just a “fuel” fat. Here’s a simple analogy:

DHA is like high-quality insulation and wiring in a home.
It helps cell membranes stay flexible and functional, especially in tissues with high “communication demands” like the brain and nervous system. During pregnancy, baby is doing major construction, and DHA is one of the raw materials.

You can get omega-3s in two main ways:

  • ALA (plant omega-3): chia, flax, hemp, walnuts

  • DHA and EPA (marine omega-3s): fatty fish, seafood, algae-based supplements

Your body can convert ALA into DHA, but for many people conversion is limited. That is why direct DHA intake from seafood or supplements is often emphasized, especially during pregnancy and lactation.

Why DHA Matters

Fertilty

DHA is not some magic fertility switch, but it supports foundational physiology that matters for reproductive health:

  • Cell membrane function (how hormones and signals “talk” to cells)

  • Inflammation balance (omega-3s help support a less inflammatory internal environment)

  • Overall nutrient status (DHA intake often reflects a diet pattern that includes protein, minerals, and other fertility-supportive nutrients)

I like to frame DHA as a foundation nutrient. It helps support the environment your body needs for healthy cycles and hormone communication, even if it is not the only piece of the fertility puzzle.

Pregnancy

Pregnancy is where DHA becomes especially relevant because DHA is incorporated into fetal tissues, particularly the brain and eyes. Many expert groups and consensus recommendations suggest a minimum of 200 mg, ideally 300 mg of DHA per day during pregnancy, especially if you do not eat seafood regularly.

There is also meaningful research interest in DHA and pregnancy length and preterm birth risk, with the biggest benefit often seen in people with low baseline omega-3 intake or low DHA status early in pregnancy.

Postpartum and Breastfeeding

Postpartum is a season of recovery and rebuilding. If you are breastfeeding, DHA is transferred into breast milk, which means your intake matters both for baby and for maintaining your own stores over time.

Even if you are not breastfeeding, DHA remains a supportive nutrient for women’s health because it contributes to overall omega-3 status, which is relevant for inflammation balance and long-term cardiovascular health.

How much DHA do you actually need?

Here is the simplest, evidence-aligned way to think about it:

  • General adult baseline: Many recommendations land around ~250 mg/day combined EPA + DHA

  • Pregnancy: Often an additional ~100–200 mg/day DHA, bringing many women into the ~200–300 mg DHA per day range as a practical target

  • Lactation: Similar daily DHA targets are commonly recommended, especially if seafood intake is low

Food sources

The richest food sources of DHA are fatty fish and seafood. Many national guidelines encourage people who are pregnant, breastfeeding, or trying to conceive to eat 8–12 ounces per week of a variety of lower-mercury seafood. This supports DHA intake and provides iodine, selenium, protein, and other nutrients that are valuable in these seasons.

A few common low-mercury seafood options (aka SMASH):

  • Salmon

  • Mackerel

  • Anchovies

  • Sardines

  • Herring

If fish feels intimidating, start small:

  • One salmon meal per week plus one lower-prep seafood option (like shrimp or canned sardines)

  • Or one seafood meal weekly plus a DHA supplement on the other days

Both approaches count. Consistency matters more than perfection!

How to choose a DHA supplement

Here is a simple checklist:

1. Check the DHA amount

  • Many prenatals contain little or no DHA, so you may need a separate DHA.

  • A common target is 200–300 mg DHA per day for pregnancy and lactation when seafood intake is low.

2. EPA is a helpful bonus

  • DHA is the “star” for brain and retina development, but EPA can support overall omega-3 balance.

3. Look for quality cues

  • If available, choose brands with third-party testing or strong quality standards.

4. Troubleshoot tolerance

  • Take with food (biggest meal of the day, like dinner)

  • Try freezing capsules

  • Switch to algal DHA if fish oil feels rough

5. Talk with your provider if needed

If you take blood thinners, have a bleeding disorder, or are on specific medications, it is always wise to confirm supplement choices with your medical team.

What if I eat flax and chia daily? Do I still need DHA?

Flax and chia are amazing foods. They provide ALA (plant omega-3), fiber, and minerals. Keep them! The only nuance is this: ALA to DHA conversion is limited for many people, which is why seafood or direct DHA supplementation is still commonly recommended during pregnancy and breastfeeding. A supportive “best of both worlds” approach: Keep flax and chia (great for digestion and hormone-friendly fiber) and add a consistent DHA source (seafood and or a DHA supplement).

The Takeaway

DHA is one of those nutrients that quietly supports big things: brain health, baby’s development, and postpartum reserves. The goal is not to obsess. It is simply to make DHA a consistent part of your foundation in a way that fits your season.

If you want support building a realistic prenatal and supplement plan that matches your diet, symptoms, labs, and lifestyle, my coaching services are here for you! Book an Express Supplement Session for personalized supplement guidance tailored to your needs. You deserve guidance that feels clear, supportive, and sustainable.

Disclaimer: This blog is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. The content shared is intended to support general wellness and nutrition education, and it does not constitute medical nutrition therapy. Nothing on this site is intended to diagnose, prescribe, treat, cure, or prevent any disease or condition. Always consult your physician, midwife, or other qualified healthcare provider before making changes to your diet, supplement routine, or lifestyle, especially if you are trying to conceive, pregnant, postpartum, breastfeeding, have a medical condition, or take medications. Individual needs vary, and what is appropriate for one person may not be appropriate for another.

Delaney Housos
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