Find out about the benefits of omega-3 DHA for babies and moms.Start by watching our video!

What is Omega-3 DHA?

The short story is that DHA is an omega-3 fatty acid that helps your baby’s brain and eye development. When pregnant women consume a diet that is rich with DHA, your baby can get more of it to help their developing brain. After your baby is born, they can get additional DHA from DHA-enriched breastmilk and formula. 

The long story is that DHA is one of three omega-3 fatty acids (DHA, ALA, and EPA) that helps normal growth and development, but DHA is an important omega-3 fatty acid that helps your baby’s normal brain and eye development. Your baby gets DHA from you, particularly during the last trimester2,to support their brain as it prepares for its most rapid growth.

How does my baby get DHA?

Our bodies create DHA by converting ALA (alpha-linolenic acid) into EPA (Eicosapentaenoic acid) and then DHA (Docosahexaenoic acid), but not efficiently. Depending on your diet during pregnancy, omega-3 DHA benefits can be transferred to your baby through your placenta. While your baby’s body will convert ALA into DHA on its own, only a small amount will be converted into DHA.  A DHA-rich diet from you helps provide additional support for their normal brain and eye development while you are pregnant or breastfeeding.  

Post-natally, your baby will get additional DHA through breast milk or a DHA-enriched formula. If you are choosing formula, not all DHA formulas in Canada contain the same amount of DHA, nor have a clinically proven level. Don’t forget to look on the formula’s list of ingredients for DHA – listed by its full name, docosahexaenoic acid. Experts recommend3 that infant formula contain between 0.2 percent and 0.5 percent of total fatty acids, approximately between 7.2 and 18 mg of DHA per 100 ml of formula.

How much Omega-3 DHA is recommended?

Experts in lipid nutrition recommend at least 200 mg of DHA per day for pregnant and nursing mothers, but unfortunately, pregnant Canadian women average only 80 mg per day3.

It’s important to include an expert recommended level of DHA in your diet to transfer this nutrient to your baby. If you are expecting multiple children, each child will need DHA to support their brain and eye development. You can support each baby’s development by consuming an expert recommended level of DHA during your pregnancy and breastfeeding. If you are choosing an infant formula, experts recommend choosing a formula enriched with DHA.

Where can I get Omega-3 DHA?

According to Health Canada, some fatty fish and seafood contain high levels of DHA, such as salmon, herring, and mackerel. These fish contain more DHA compared to other foods with omega-3 fatty acids and include important nutrients such as protein, vitamin D, zinc, and iron. If you don’t like fish, you can take DHA supplements such as fish oil. If you are using an infant formula, choose an infant formula enriched with a clinically proven level of DHA.

The following foods contain high levels omega-3 DHA:

    • Salmon
    • Sardines
    • Mackerel
    • Herring
    • DHA-enriched foods such as milk and eggs

However, there are fish to avoid or eat less of during pregnancy due to potential mercury exposure. Health Canada identifies these fish as fresh and frozen tuna, shark, swordfish, marlin, orange roughy, and escolar. Consumption should be limited to five ounces per month. Learn more about limiting exposure to mercury from certain types of fish with Health Canada4.

Omega-3 DHA: Additional Info

Looking for more ways to include DHA in your diet? Try our recipes rich in DHA:

Visit the DHA/EPA Omega-3 Institute for more information on DHA

Find out about the benefits of DHA, a type of Omega-3 fat, for babies and moms. Watch this video from Enfamil A+ to learn how babies get DHA, a type of Omega-3 fat along with other DHA benefits for babies.

1. Morse, Nancy L. “Benefits of Docosahexaenoic Acid, Folic Acid, Vitamin D and Iodine on Fetal and Infant Brain Development and Function Following Maternal Supplementation during Pregnancy and Lactation.” Nutrients 4.7 (2012): 799–840. PMC. Web. 26 July 2016.

2. Greenberg, James A, Stacey J Bell, and Wendy Van Ausdal. “Omega-3 Fatty Acid Supplementation During Pregnancy.” Reviews in Obstetrics and Gynecology 1.4 (2008): 162–169. Print. (

3. Koletzko B et al. J Perinat. Med. 2008;36:5-14


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