# DHA — Omega-3 in the second trimester

Source: https://www.pregnancypowerhour.com/nutrition/dha-omega-3-trimester-2
Last updated: 2026-07-01

> The second trimester marks a period of rapid fetal brain development, making DHA — a crucial omega-3 fatty acid — especially vital for neural and visual growth.

During the second trimester, your baby's brain undergoes a significant growth spurt, and this is precisely when DHA, an essential omega-3 fatty acid, becomes profoundly important. DHA is the most abundant omega-3 found in the brain and retina, playing a critical role in fetal neural and visual development. Ensuring adequate intake during these months supports this rapid growth phase, laying a strong foundation for your baby's cognitive and visual health.

Many prenatal vitamins now include 200-300 mg of DHA, aligning with recommendations from organizations like ACOG and ISSFAL for daily intake during pregnancy. It's always a good practice to check the label of your current prenatal to see if DHA is included and at what level. Beyond DHA, EPA, another major omega-3, also plays a supporting role; aiming for a total of around 500 mg/day of EPA+DHA can be a reasonable target. While we often focus on specific nutrients, remember that a balanced approach to nutrition, similar to considering your [Carbohydrates in the second trimester](/nutrition/carbohydrates-trimester-2) or [Fiber in the second trimester](/nutrition/fiber-trimester-2), contributes to overall wellness.

Prioritizing food sources is a wonderful way to meet your DHA needs. Fatty fish like salmon, sardines, and anchovies are excellent low-mercury choices. You might also find DHA-fortified eggs as a convenient option. For those seeking plant-based alternatives, algae-based DHA supplements offer the same beneficial fatty acid without concerns about fish-source contaminants. Just as you might explore different sources for [Fiber in the first trimester](/nutrition/fiber-trimester-1), exploring diverse DHA sources can be beneficial.

When considering supplements, it's wise to be discerning. Reports from organizations like Clean Label Project and Consumer Lab have highlighted issues with oxidation and contamination in some fish oil brands. Opting for third-party tested supplements can offer greater peace of mind regarding purity and quality. Evidence also suggests that adequate omega-3 supplementation may reduce the risk of early preterm birth, specifically before 34 weeks, offering another layer of reassurance for informed decisions.

Ultimately, the goal is to feel calm, clear, and confident in your choices. Understanding the role of nutrients like DHA empowers you to make informed decisions about your prenatal nutrition. Your provider is your best resource for your specific situation, and they can offer personalized guidance on your dietary and supplementation plan.