It’s always important to support the body with essential nutrients —but it’s especially important when you’re pregnant. One nutrient that’s key during pregnancy is omega-3 DHA. But what, exactly, is Omega-3 DHA? And why should you look for a prenatal with DHA?

What Is Omega-3 DHA?

First things first—before we jump into the importance of omega-3 DHA in pregnancy, let’s first cover what DHA actually is.

Omega-3 DHA is scientifically known as a long-chain polyunsaturated fatty acid. DHA is the abbreviation for docosahexaenoic acid, one of the three major omega-3 fatty acids. (The other 2? Alpha-linolenic acid, or ALA, and eicosapentaenoic acid, or EPA.) Omega-3s are an essential part of cell membranes and are involved with a variety of processes in the body, including supporting brain, heart and eye health.*

All the omega-3 fatty acids are present in the body, but DHA is particularly prominent in the brain and eyes (which is why they play such an important role in supporting brain and vision health). Ongoing research also points to additional health benefits of DHA for pregnant women†.* (1)

Benefits of Omega-3 DHA During Pregnancy

How exactly can DHA help support a healthy pregnancy? DHA (and Omega-3 fatty acids in general) may provide a number of supporting benefits during pregnancy. For one thing, DHA is prominent in the brain and eyes—and research has found that DHA (along with choline and folate) during pregnancy may help support fetal brain development. This essential nutrient also contributes to normal eye development of the fetus. All in all, it’s a key, researched component of a prenatal regimen.*

Why Are Omega-3s Recommended During Pregnancy?

Since pregnant women are generally limited to just two servings of fish per week (the main dietary source of omega-3 DHA) it can be tricky for pregnant women to get the recommended amount of Omega-3s they need from diet alone.n fact, 95% of pregnant women in the United States are not getting their recommended daily intake of key omega-3s.†* (1)

†Key omega-3s = DHA+EPA. There is no established Daily Value but experts suggest 250 mg per day of DHA+EPA.*

That’s where a Omega-3 dietary supplement comes in—it can help support omega-3 needs through each trimester of pregnancy.

But there are a couple of important caveats to consider when looking for a prenatal supplement with Omega-3 DHA:

Omega-3 DHA is often sourced from fish oil. The thing is, this isn't totally necessary. While it's true that DHA can be found in a variety of sea-based foods, including fish (like salmon, sardines, mackerel, and anchovies), here’s a fun fact: DHA is actually originally synthesized from microalgae. The omega-3 is built up in fish and other marine life as they ingest phytoplankton containing the microalgae. With that (and our vegan community) in mind, we decided to cut out the middleman (middle-fish?) and go straight to the source. Our multivitamins—including Essential Prenatal—are formulated with omega-3 DHA sourced from microalgae.

Some prenatal multivitamins don't include omega-3 DHA within the same formula—you have to take that separately. From our POV, it's not exactly fun to spend an entire pregnancy downing several pills each day. That's why we create our Essential Prenatal multivitamin with DHA in one single formula.

Omega-3 DHA in Essential Prenatal Multivitamin*

Just remember that not all prenatal multivitamins are created equal. If you want to make the most out of taking a prenatal multivitamin, you should look for a prenatal with quality ingredients—and key nutrients for before and during pregnancy.*

Ritual’s Essential Prenatal multivitamin was formulated with 12 key nutrients for before and during pregnancy—including 350 mg per serving of omega-3 DHA, sourced directly from microalgae (making the DHA a vegan-friendly option).*

And it's formulated without artificial colors, GMOs, and major allergens like gluten. Bonus: It's also essenced with a citrus or mint tab (you’ve got options), so you can look forward to taking a prenatal vitamin every day without the fishy aftertaste.*

References:

1. Greenberg, J. A., Bell, S. J., & Ausdal, W. V. (2008). Omega-3 Fatty Acid supplementation during pregnancy. Reviews in obstetrics & gynecology, 1(4), 162–169.

2. Coletta JM, Bell SJ, Roman AS. Omega-3 Fatty acids and pregnancy. Rev Obstet Gynecol. 2010 Fall;3(4):163-71. PMID: 21364848; PMCID: PMC3046737.