As a registered dietitian, one of my top priorities when working with pregnant clients is making sure they’re getting the right nutrients to support both their own health and their baby’s development. While most people are familiar with folic acid, iron, and calcium, there are a few unsung heroes of prenatal nutrition that often get overlooked—namely choline, DHA, and EPA.
These nutrients play powerful roles in your baby’s brain and nervous system development, and most pregnant people don’t get enough through food alone. Let’s break down what these nutrients do, where to find them, and how to supplement safely when needed.
Why Choline, DHA, and EPA Are Important in Pregnancy
Choline
Choline is essential for fetal brain development, spinal cord formation, and even long-term memory and cognition. It also supports placental function and helps prevent neural tube defects—similar to folate.
DHA (Docosahexaenoic Acid)
DHA is an omega-3 fatty acid that is critical for brain and eye development, especially in the third trimester when your baby’s brain is growing rapidly.
EPA (Eicosapentaenoic Acid)
EPA works closely with DHA to support fetal development, regulate inflammation, and improve placental blood flow, which can positively impact birth weight and gestational length.
Where to Get These Nutrients from Food
Choline-Rich Foods:
- Eggs (especially the yolk!) – ~147 mg per large egg
- Beef liver – one of the highest sources
- Lean meats like chicken and beef
- Soybeans and tofu
- Brussels sprouts and broccoli (in smaller amounts)
Despite these food sources, most pregnant people fall short of the recommended intake, which is 450 mg/day.
DHA & EPA-Rich Foods:
- Fatty fish (like salmon, sardines, mackerel, anchovies)
- Tuna (light tuna in moderation due to mercury)
- Omega-3 enriched eggs
Pregnant people are encouraged to consume at least 200–300 mg of DHA per day. This usually translates to 2–3 servings of low-mercury fatty fish per week.
However, if you don’t eat fish regularly—or at all—it’s almost impossible to meet your DHA and EPA needs through diet alone.
Do You Need to Supplement?
In many cases, yes.
Choline:
- Most prenatal vitamins do not contain enough choline—if they contain it at all.
- If you're not eating 2 eggs daily or significant animal proteins, a choline supplement can help bridge the gap.
- Look for choline bitartrate or citicoline as effective forms.
- Aim for a total intake of 450 mg/day, and some experts recommend up to 930 mg/day for optimal brain development.
DHA + EPA:
- Most prenatal vitamins either leave omega-3s out or only include a small amount.
- A high-quality fish oil or algae-based DHA+EPA supplement is often needed—especially for vegetarians and vegans.
- Look for at least 300 mg of DHA, and EPA in a 2:1 ratio with DHA is ideal if available.
For expectant mothers looking to support healthy fetal development and their own well-being, BioEmblem's Omega-3 supplement provides a high-quality source of both EPA and DHA.
Choose Supplements That Are Third-Party Tested
During pregnancy, quality and safety matter more than ever. The supplement industry isn’t tightly regulated, so always choose third-party tested products. Look for seals from:
- USP (U.S. Pharmacopeia)
- NSF International
- ConsumerLab
- IFOS (International Fish Oil Standards) for fish oil
These certifications help ensure that the product actually contains what it claims—and is free from contaminants like mercury, heavy metals, or oxidation (which can happen with fish oils).
Final Thoughts
Choline, DHA, and EPA are critical nutrients for a healthy pregnancy—but they’re often under-consumed and underrepresented in many prenatal vitamins. Whether you’re eating a nutrient-rich diet or need a little help from supplements, what matters most is being intentional and informed.
Work with your OBGYN and a registered dietitian to make sure your supplement routine is tailored to your unique needs. And always prioritize quality, safety, and evidence-based choices.
Your baby’s brain will thank you for it.
Disclaimer: This blog post is intended for informational purposes and should not replace professional medical advice. Always seek the guidance of a healthcare professional before making changes to your diet or supplement routine.