
DHA in Pregnancy – Choose the Best Supplement
If you’ve read my previous post about the essential role of DHA during pregnancy, you may be wondering which supplement to choose. This decision can be challenging due to the overwhelming number of products available on the market. It’s important to note that while many multivitamins claim to contain DHA, the doses are often insufficient.
For instance, a popular supplement in the UK, PregnaCare Max (which is the more expensive version), contains 600 mg of omega-3, but only 300 mg of that is DHA. Research indicates that the optimal daily dose of DHA is at least 500 mg, with a preference for 1000 mg. Therefore, it may be worthwhile to consider additional supplementation. In this article, I will help you select the right supplement and share the products I personally used during my pregnancy.
3 Questions to Ask When Choosing a DHA Supplement
To ensure you obtain enough vital fatty acids, choosing a high-quality fish oil supplement is important. In her book, Brain Health from Birth, Rebecca Fett emphasizes asking yourself the following questions when selecting the best DHA supplement during pregnancy:
- Does the manufacturer guarantee that the oil is free from mercury and other contaminants?
- Does the manufacturer take precautions to protect the oil from oxidation (rancidity) and test the product for low oxidation levels?
- Is the supplement concentrated enough to provide approximately 500 mg of DHA in one capsule or at least 200 mg of EPA in two capsules?
Below, I will introduce my favorite products that are worth considering. I have also calculated the cost of a 30-day supply for your convenience. Products widely available in the UK are listed in pounds, while those available in Poland are priced in złoty. All the recommended products have been personally tested by me and are carefully selected based on my findings. are not sponsored (though I wish they were! 😄).
Nordic Naturals – A Superstar Fish Oil

One brand that meets all the above criteria is Nordic Naturals Prenatal DHA, which is recommended by the American Pregnancy Association. Importantly, this product is easily accessible in most countries. Each serving of two capsules provides a total of 480 mg of DHA. Furthermore, it is one of the most popular brands worldwide and is widely recommended by naturopaths and dietitians. The brand has earned recognition for its high quality and rigorous testing to ensure its safety.
Personally, I find the artificial strawberry flavor unnecessary, but that is just my subjective opinion. As for the cost, a monthly supply (which provides 480 mg of DHA daily) is priced at around £20.
Nordic Naturals Children’s DHA – The Same Product at a Lower Price

You might wonder why I recommend a children’s supplement for pregnant women. Well, it’s the same product, only in liquid form. The bottle will last 95 days if we take one teaspoon per day, which provides 510 mg of DHA.
When buying the largest bottle (473 ml), a month’s supply of 510 mg DHA costs around £17 .
Bare Biology – Transparency, Purity, and Safety

My favorite brand is Bare Biology, which I’ve been loyal to for 5 years. First and foremost, this product is manufactured in the UK and independently tested for purity and safety by IFOS (International Fish Oil Standards). The tests check for PCB, mercury, and heavy metals, ensuring its high quality. Additionally, this supplement is free from vitamin A, which is especially important during pregnancy.
The test reports conducted by independent laboratories are available on the company’s website, demonstrating the brand’s transparency. This is one of the best DHA supplements you can choose during pregnancy.
The cost for a 30-day supply is £22.99 for 500 mg of DHA. Moreover, when buying six packs, the cost drops to £17.21, making it an even more attractive option.
Action Heroes – The Strongest DHA Liquid Without a Fishy Taste!

I personally use the liquid version of this oil, Action Heroes for children. Interestingly, it’s the same product as mentioned above, with identical composition, except it’s not marketed as a pregnancy supplement, significantly reducing its price.
Additionally, this is the most potent oil on the market – 1 ml contains 500 mg of DHA, making it extremely efficient. What’s more, it lacks a strong fishy taste, and only natural lemon oil is used to improve the flavor, making it pleasant to take.
Although this oil might seem expensive at first glance, purchasing six bottles lowers the 30-day cost of 500 mg DHA to just £7.41, making it highly economical in the long term.
Now Foods DHA 500 – Pure, Safe, and Affordable

Now Foods’ DHA 500 is also tested for potentially harmful levels of contaminants like PCB, dioxins, mercury, and other heavy metals, further confirming its safety. The product is available in both the UK and Poland, making it accessible to many consumers.
In the UK, the average price is £28 for 90 capsules, each containing 500 mg of DHA. This means the cost of a 30-day supply is just £9.30, making it an affordable choice for health-conscious individuals during pregnancy.
Now Foods DHA 1000 – Maximum Dose in One Capsule

For maximalists like me, who value high doses at affordable prices, I highly recommend DHA 1000 by Now Foods. Each capsule contains an impressive 1000 mg of DHA, a great option for those wanting to maximize the benefits of supplementation. However, it’s worth mentioning that the capsule is quite large, which might not suit everyone.
Summary
Choosing the right DHA supplement during pregnancy is crucial for both your health and your baby’s development. Many products on the market offer insufficient doses of DHA, so it’s essential to pay close attention to their composition.
For those in the UK, Bare Biology is the best and most accessible product, while in Poland, I recommend Nordic Naturals and Now Foods. Ensure the supplement you choose meets high standards of quality and safety.
If you know of Polish brands offering equally good supplements, share them in the comments, and don’t forget to join me on X and on Facebook!

