The full name of DHA is Docosa Hexaenoic Acid, a fatty acid in the omega-3 group. Like other unsaturated fatty acids in the same group, DHA is essential for the nervous system, brain, vision and skeletal system of the human body. In particular, for pregnant women, DHA during pregnancy plays an extremely important role.

1. What is DHA?

DHA is a fatty acid in the Omega-3 fatty acid group (unsaturated fatty acid with 22 carbons, 6 double bonds, the first double bond is at carbon number 3) which is essential for the development of the human brain and vision, helping to increase immunity and reduce the risk of developing allergies in children.

The human body cannot synthesize DHA on its own and must be taken in from food sources in the daily diet.

2. What are the effects of DHA?

What is the effect of DHA?

In fact, many people do not know what DHA is and what its effects are, however, for comprehensive development, DHA plays a very important role.

• The role of DHA for children

Children need to supplement DHA because this is a substance that is essential for the complete development of the eye’s visual function, DHA accounts for a high proportion in the retina and is the place that commands the eye’s vision.

DHA is very important for brain development, helping the perfect development of the nervous system and the child’s IQ. DHA is considered an indispensable substance for the development of the child’s brain, it accounts for a very high proportion in gray matter and creates the sensitivity of nerve neurons, helping to transmit information quickly and accurately. If the child is not provided with enough DHA during development, the IQ will be lower than normal.

In particular, DHA supplementation during pregnancy also has a great effect in increasing bone mass. Science has proven that DHA is closely related to the development of head circumference, weight and length of infants. It helps to participate in the structure of the child’s skeleton and maintain and increase bone mass, while minimizing the risk of osteoporosis by balancing Ca levels and affecting the birth and activity of osteoblasts.

• DHA for adults

DHA has many effects on the comprehensive development of young children, so what effects does DHA have on adults? If supplemented with enough of this substance, adults, especially postpartum mothers, will reduce the rate of postpartum depression.

In addition, DHA also helps to reduce total cholesterol, LDL-cholesterol  (bad cholesterol) and blood triglycerides, preventing atherosclerosis and myocardial infarction in older children and adults.

3. How to supplement DHA during pregnancy?

Nutrition before and during pregnancy plays a very important role in supplementing nutrients, especially DHA during pregnancy so that the baby can develop most comprehensively.

According to the recommendations of the World Health Organization (WHO), during pregnancy, depending on each stage, pregnant women need to supplement from 100 – 200 mg of DHA per day. Especially in the last 3 months of pregnancy, on average, the fetus will need about 2.2g of EFAs/day for the development of the nervous system and blood vessels. For newborns and premature babies, it is necessary to provide enough DHA because they are not able to convert DHA precursors from vegetable oils or other breast milk substitutes to DHA.

After about 45 days of birth, the amount of DHA in breast milk accounts for about 0.3% AA: 0.4% and DPA: 0.2%. However, in some special cases, children cannot be breastfed, so they must choose breast milk substitutes that are supplemented with the above fatty acids.

How to supplement DHA during pregnancy?

4. How will the body be affected by DHA deficiency?

DHA is in the group of essential omega-3 fatty acids of the body, so a lack of omega 3 will lead to many risks of disease and have a significant impact on the functioning of the human body.

For pregnant women, DHA deficiency will lead to the risk of premature birth, preeclampsia as well as postpartum depression and bone and menopause problems.

In fetuses and newborns, DHA deficiency will directly affect the development of the child’s immune system and increase the risk of asthma, allergies, and also limit the child’s intelligence and brain development. Therefore, DHA supplementation during pregnancy through the placenta while still in the womb and breast milk after birth plays a very important role, ensuring that the child has enough DHA needed for the best development.

Some of the best foods to supplement DHA during pregnancy include:

• Sea fish such as tuna, mackerel, sardines, salmon, pregnant women should eat about 300 grams of sea fish per week to fully supplement natural DHA and avoid the risk of mercury poisoning;
• DHA is found in egg yolks, however, when pregnant, pregnant women should only eat fully cooked eggs, absolutely should not eat soft-boiled eggs and beaten eggs;
• Nuts such as cashews, almonds, walnuts…;
• Green vegetables such as cabbage, cauliflower, pumpkin, watercress, kale… are also rich in DHA and fiber to help pregnant women improve their daily meals.

In addition, pregnant women can also supplement DHA during pregnancy by drinking maternity milk and multivitamins or DHA supplements specifically for pregnant women with appropriate DHA content. However, it is necessary to consult a nutritionist for the most specific advice.