DHA Benefits: The Essential Omega‑3 for Women’s Health

Many women have heard that DHA is “good for you,” but few truly understand why this essential omega-3 plays such a powerful role in women’s health, not just during pregnancy, but throughout every life stage. From cognitive function to emotional wellbeing and cellular health, DHA has far-reaching benefits that make it an important nutrient for women to consider.

Here’s a simple, evidence-informed guide to what DHA is, why it matters, and how it supports women at every age.

What Is DHA  and Why Is It Essential?

Docosahexaenoic acid (DHA) is a long-chain omega-3 fatty acid that forms a structural part of the brain, retina, and nervous system. Unlike many nutrients, the body produces only very small amounts of DHA on its own, which means we rely heavily on dietary intake to meet our needs1.

DHA is particularly unique because it is a major structural fat in the brain, making up around 40% of the brain’s polyunsaturated fatty acids and 60% of those in the retina 2. This is why DHA is strongly associated with cognitive and visual function. 

Because the body can convert only a very small amount of plant-based omega-3s into DHA (typically less than 1%)3, obtaining DHA directly through the diet or supplements becomes important for women, especially during preconception, pregnancy, and postpartum.

If you’d like to learn more about high-quality, pregnancy-safe DHA sources, this article is a good place to start.

How DHA Supports Women’s Health

1. Cognitive Function & Mental Clarity

DHA is vital for maintaining healthy brain cell membranes, supporting communication between neurons, and promoting overall brain function2. Research shows that DHA intake can support memory, reaction time, and cognitive health in adults4.

For women navigating busy schedules, work demands, parenting, and emotional load, maintaining optimal DHA levels can help support clearer thinking and overall cognitive wellbeing.

2. Emotional Wellbeing & Nervous System Support

DHA is a key component of the central nervous system. Studies suggest that adequate DHA intake contributes to healthy nervous system function and may support emotional wellbeing by influencing neuronal signalling and membrane fluidity5.

While DHA is not a treatment for mood disorders, it plays a foundational role in supporting the brain structures involved in emotional balance, and therefore may contribute to maintaining healthy emotional wellbeing.

For a deeper look at the benefits of DHA during postpartum recovery, check out this article.

3. Eye Health

Because DHA is a major structural component of the retina, it supports visual development and long-term eye health. Research consistently highlights DHA’s role in maintaining healthy visual function2, a benefit relevant for women at every age.

4. Cardiovascular Health

DHA supports heart health by helping maintain normal triglyceride levels and supporting healthy blood lipid profiles6. These benefits contribute to overall cardiovascular wellbeing, something that becomes increasingly important as women age.

DHA During Key Life Stages

Women’s DHA needs shift depending on hormones, pregnancy, breastfeeding, and overall health goals. 

Here’s how DHA supports each phase:

1. Preconception

During preconception, DHA supports healthy cell membranes and nervous system function, helping build maternal nutrient stores before pregnancy. Some research suggests that having adequate DHA before conception may help support early foetal neurodevelopment7.

2. Pregnancy

Pregnancy is one of the most critical times for DHA. DHA is essential for foetal brain and eye development, especially during the third trimester when the baby rapidly accumulates DHA for neurological growth2, 8. Because the mother supplies DHA directly to the baby, her own stores may decline during pregnancy unless intake is sufficient. This is why many practitioners recommend DHA supplementation during pregnancy.

For more on DHA’s role before and during pregnancy, this article is a valuable resource.

3. Breastfeeding & Postpartum

After birth, DHA continues to play an essential role. Breastmilk naturally contains DHA, and levels are influenced by the mother’s dietary intake. Adequate DHA supports infant neurodevelopment and visual function during the first year of life8.

Postpartum, DHA may also support maternal cognitive function and nervous system health - areas that many women feel the effects of during early motherhood. 

For women following a plant-based diet, algae-derived DHA is a reliable, evidence-supported option. Read this article for more information.

4. General Wellbeing 

Even outside TTC, pregnancy or breastfeeding, DHA remains foundational for:

• Brain and cognitive function

• Nervous system support

• Eye health

• Cardiovascular wellbeing

Because modern diets are often low in omega-3s, many women could benefit from increasing their DHA intake through dietary strategies and supplementation to support long-term health 1, 3. This may include adding oily fish such as salmon, sardines, mackerel or trout to the diet, choosing algae-based food sources, or using a high-quality DHA supplement to maintain consistent intake.

How to Choose a High-Quality DHA Supplement

When selecting a DHA supplement, consider:

• Source purity and sustainability (fish oil or algae-derived DHA)

• High DHA concentration for effective dosing

• Pregnancy and breastfeeding safety

• Third-party testing for quality and contaminants

NeuroNatal DHA is formulated to support these needs, offering a high-quality DHA source suitable for women at every life stage.

Final Takeaway

DHA is one of the most important omega-3 fatty acids for women’s health, supporting cognition, nervous system function, eye health, and long-term wellbeing. Whether you’re planning a pregnancy, navigating postpartum, or simply wanting to prioritise your general wellbeing, DHA is an important nutrient to prioritise.

References

1. Burdge, G. C., & Calder, P. C. (2005). Conversion of alpha-linolenic acid to longer-chain polyunsaturated fatty acids in human adults. Reproduction Nutrition Development, 45(5), 581–597.

2. Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568–578.

3. Brenna, J. T., et al. (2009). alpha-Linolenic acid supplementation and conversion to n−3 long-chain polyunsaturated fatty acids in humans. Prostaglandins, Leukotrienes and Essential Fatty Acids, 80(2-3), 85–91.

4. Jackson, P. A., et al. (2016). DHA-rich fish oil improves memory and reaction time in healthy adults. Frontiers in Aging Neuroscience, 7, 210.

5. Lin, P. Y., Su, K. P. (2007). A meta-analysis of omega-3 fatty acids for mood support. Journal of Clinical Psychiatry, 68(7), 1056–1061.

6. Harris, W. S. (2008). Omega-3 fatty acids and cardiovascular disease. Current Atherosclerosis Reports, 10(6), 503–509.

7. Greenberg, J. A., et al. (2008). Omega-3 fatty acid supplementation during pregnancy. Reviews in Obstetrics & Gynecology, 1(4), 162–169.

8. Innis, S. M. (2007). Dietary (n-3) fatty acids and brain development. Journal of Nutrition, 137(4), 855–859.