# DHA — Omega-3 in the third trimester

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

> The third trimester is a pivotal time for DHA accumulation in your baby's developing brain and retina, making informed intake especially supportive.

During your third trimester, your baby's brain and retinal development are experiencing a significant growth spurt, with DHA accumulating at its peak. This essential omega-3 fatty acid is the most abundant in these crucial areas, playing a vital role in supporting their healthy formation. Understanding this focused period can help you make clear, informed decisions about your nutritional intake.

Evidence suggests that aiming for 200-300 mg of DHA per day is a supportive target during pregnancy. While some prenatal vitamins now include this amount, it's always a good idea to check your specific supplement to ensure you're meeting this guideline. Beyond supplements, focusing on food-first approaches can be a gentle way to support your intake. Fatty fish such as salmon, sardines, and anchovies are excellent low-mercury choices. For those seeking plant-based alternatives, DHA-fortified eggs and algae-based DHA supplements offer the same beneficial fatty acid without concerns about fish-source contaminants. This approach aligns with a holistic view of nutrition, similar to how we might consider [Carbohydrates in the third trimester](/nutrition/carbohydrates-trimester-3) for sustained energy, or the importance of [Fiber in the third trimester](/nutrition/fiber-trimester-3) for digestive comfort.

Beyond DHA, the other major omega-3, EPA, also plays a supporting role. Many find that a combined total of around 500 mg of EPA+DHA per day is a reasonable target. When considering supplementation, it's helpful to know that research, including a Cochrane review, indicates omega-3 supplementation may reduce the risk of early preterm birth (before 34 weeks). However, the quality of supplements can vary. Organizations like Clean Label Project and Consumer Lab have flagged oxidation and contamination in some fish oil brands, so opting for third-party tested products can offer greater peace of mind. This attention to detail in your nutritional choices supports a calm and confident approach to your pregnancy wellness, much like focusing on foundational nutrients such as [Folate in the first trimester](/nutrition/folate-trimester-1) sets a strong start.

Ultimately, you get to decide what feels right for your body and your baby. Exploring these options with your care provider is always your best resource for personalized guidance. They can help you integrate these insights into your overall wellness plan, ensuring your choices are tailored to your unique situation.