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DHA (fancy name: docosahexaenoic acid) and EPA (fancy name: eicosapentaenoic acid) are omega-3 fatty acids.
What’s So Great About Them?
Research suggests that DHA and EPA promote healthy brain and eye development in fetuses and young children (although it’s not clear to what extent).
What are the Recommended Amounts of DHA & EPA for Pregnant Women?
- The recommended amount of DHA is at least 300 milligrams (mg) per day.
- The recommended daily dose of EPA isn’t as clear-cut, but 200-300 milligrams per day should do the trick.
Wait a Second, I’ve Heard That Many DHA & EPA Supplements Contain Fish Oil. Shouldn’t I Be Limiting My Mercury Intake During Pregnancy? What Gives?
Good question. Fish oil contains both DHA and EPA and is, therefore, commonly used in DHA and EPA supplements.
However, it’s the fish meat that contains the mercury, not the fish oil. So, don’t worry if the DHA or EPA supplement that you take is sourced from fish oil.
To be on the safe side, though, stick with supplements (or prenatal vitamins) that contain “pharmaceutical-grade” fish oil. This just means the fish oil is legit.
As an alternative, you can opt for a vegetarian or vegan DHA and EPA supplement.
PediaWise Pick: Vegan Omega-3 Softgels.
The Bottom Line
Although the jury is still out on exactly how beneficial DHA & EPA are for developing babies, the risk of taking DHA & EPA supplements during pregnancy is low, so they’re probably worth a try. Run it by your doctor, though, first.
