Nutraceuticals Series Part IV: What's a PUFA?

You’ve probably heard that omega-3s are good for your heart, but did you know they’re also super important during pregnancy? One specific type of omega-3 fatty acid, DHA (docosahexaenoic acid), is essential for your baby’s brain, eyes, and nervous system development.

DHA is part of a group of Nutraceuticals called PUFAs (polyunsaturated fatty acids)—don’t worry, we’ll keep the science simple but check out some research if you'd like a deeper read! Let’s talk about why these healthy fats matter and how you can make sure you’re getting enough.

What Are PUFAs and DHA?

PUFAs are a group of healthy fats that your body can’t produce on its own, so you need to get them from food or supplements. One of the most important PUFAs during pregnancy is DHA, a long-chain omega-3 fatty acid. DHA is critical for:

• Your baby’s brain development

• Healthy eye development

• Building a strong nervous system

Getting enough DHA can even help reduce the risk of preterm birth, low birth weight, and postpartum depression for moms.

How Much DHA and Omega-3s Do You Need?

Experts recommend that pregnant women get 200–300 mg of DHA per day. This can come from food sources, supplements, or a combination of both.

Best Food Sources of DHA and PUFAs

Luckily, DHA and other omega-3s are found in several delicious foods! Here are some of the top sources:

• Fatty Fish: Salmon, sardines, herring, mackerel, and trout are the best sources of DHA. Aim for two servings of low-mercury fish per week.

• Eggs: Some eggs are fortified with DHA—check the label!

• Chia Seeds, Flaxseeds, and Walnuts: These plant-based sources contain ALA (alpha-linolenic acid), another type of omega-3 that your body can partially convert to DHA. While it’s not as direct as fish, they’re still great for overall health.

• Seaweed and Algae: Algae-based supplements are a good option for plant-based or vegetarian moms who want to boost their DHA intake.

Should You Take a DHA Supplement?

If you’re not getting enough DHA from your diet, a supplement can help fill the gap. Many prenatal vitamins already include DHA, but check the label to be sure. If not, consider adding a standalone DHA supplement. Just remember to choose one that’s made from purified fish oil or algae, and consult your healthcare provider first. Here's one we recommend:

A Few Things to Keep in Mind

When eating fish during pregnancy, choose low-mercury options like salmon, sardines, and trout. Avoid high-mercury fish like shark, swordfish, and king mackerel, as too much mercury can be harmful to your baby’s development.

Getting enough DHA and PUFAs during pregnancy is one of the best ways to support your baby’s brain growth and set them up for a healthy start in life. So, load up on that fatty fish, toss some walnuts in your salad, and keep those healthy fats coming!

Stay tuned for more tips on Nutraceuticals in pregnancy—next up: How to Get the Most from Your Vitamin D, even when you live in the best city for jumping in puddles (hello hometown Seattleites!).