Why DHA (Omega-3) is a Must for Your Baby’s Brain and Eye Development

Sep 3

When you’re pregnant, everyone talks about folic acid and iron—but have you heard about DHA? This important nutrient is a type of Omega-3 fatty acid, and it plays a huge role in your baby’s brain, eyes, and nervous system development.

Let’s break down why DHA matters, when your baby needs it most, and how you can get enough—whether from food or supplements.

What is DHA and Why is It Important?

DHA (docosahexaenoic acid) is a healthy fat from the Omega-3 family. It’s a building block for your baby’s brain, eyes, and spinal cord. In fact, about 30% of your baby’s brain is made up of DHA!

Here’s what DHA does:
✔ Helps your baby’s brain cells connect and communicate
✔ Supports eye and vision development
✔ Aids in spinal cord and nervous system formation

When Does Your Baby Need DHA the Most?

Your baby’s brain and nervous system start developing early, but the biggest growth happens in the second and third trimesters:

First Trimester (Weeks 1–12): The neural tube (which becomes the brain and spinal cord) forms by week 6. DHA is important even now!
Second Trimester (Weeks 13–27): Rapid brain and eye development begins—DHA demand increases.
Third Trimester (Weeks 28–40): The brain triples in size! Most DHA is stored during these final months.

Bottom line: Start DHA early and keep it up through pregnancy and breastfeeding.

How Much DHA Do You Need?

Experts recommend at least 200–300 mg of DHA daily during pregnancy. Some moms need more if their diet is low in Omega-3s.

Where Can You Get DHA?

From Foods:

Fatty Fish (low in mercury):

Salmon
Sardines
Anchovies
Herring

Fortified Foods:

Some eggs, milk, and prenatal shakes have added DHA.

Plant Sources:

Chia seeds, flaxseeds, walnuts (contain ALA, another Omega-3, which your body converts to DHA—but not very efficiently).

From Supplements:

Many prenatal vitamins don’t include DHA, so check your label!
If it’s not included, you can take a separate DHA supplement (fish oil or algae-based for vegetarians/vegans).

Tip: Look for a supplement that says “DHA for pregnancy” and is tested for purity (free of mercury and contaminants).

Why Not Just Skip DHA?

Studies show moms who get enough DHA during pregnancy may help their babies:
✔ Have better vision
✔ Develop stronger cognitive skills later
✔ Lower the risk of preterm birth

Quick Recap:

DHA = Brain + Eye + Nervous System Super Nutrient
Critical during second and third trimesters, but start early!
Aim for 200–300 mg daily
Get it from fish, fortified foods, or supplements
Continue DHA after birth if you breastfeed, because your baby still needs it

You’re doing amazing by learning how to fuel your baby’s brain from day one! 🌟

shabnam ashtiani