EPA + DHA: The Power Duo You and Your Baby Need

When we talk about omega-3s during pregnancy, DHA tends to be the star of the show. It’s a critical nutrient for fetal brain development, which is why many prenatal vitamins now include at least some of it. In my experience working with expecting parents, brain health is one of the first things that is asked about when it comes to prenatal nutrition.

But there’s another omega-3 that deserves just as much attention: EPA.

As a dietitian who works closely with pregnant and postpartum women, I often see omega-3s boiled down to “just take DHA.” But here’s what often gets missed: DHA and EPA work better together. Their combined benefits are more powerful than DHA alone. DHA is absolutely essential for your baby’s development, while EPA plays a crucial role in supporting your health while helping DHA do its job more effectively.

Why Do Omega-3s Matter in Pregnancy?

Omega-3 fatty acids are essential fats, which your body can’t make on its own. You need to get them through your diet or with the help of supplements. During pregnancy, your need for omega-3s, especially DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), goes up significantly to support both maternal and fetal health.

DHA for Baby, EPA for You

The third trimester is when baby’s brain begins to grow rapidly and this is when DHA becomes particularly important. DHA is involved in your baby’s cognitive and visual development, as well as the creation of the nervous system. Additionally, it may lower the chance of an early delivery and encourage a healthy birth weight.

While DHA is vital for your baby, EPA has specific key benefits for you. It improves circulation and lowers the chance of complications like pre-eclampsia. Additionally, it has anti-inflammatory properties and plays a role in neurotransmitter balance- two important mechanisms linked to maternal mood during pregnancy and postpartum. It also enhances DHA’s absorption and transport across the placenta.

Unfortunately, EPA is frequently left out of prenatal vitamins, depriving women of the full synergy that these two nutrients offer. This can leave a nutritional gap, not only for your baby’s development, but for your overall resilience during pregnancy as well.

Can You Get Enough from Food?

Both DHA and EPA can be naturally found in fatty fish like salmon, sardines, anchovies, and Atlantic mackerel. While the intake of these are encouraged during pregnancy, it’s also important to opt for low-mercury varieties and limit your intake to ~2-3 servings/week. 

That said, many pregnant women find it hard to get enough through food alone, especially if nausea, food aversions, or mercury concerns get in the way. On average, U.S. pregnant women consume far less than the recommended 300–500 mg of EPA + DHA per day.

If you follow a vegetarian or mostly plant-based diet, it can be even more challenging. While chia seeds and flaxseeds offer ALA (a plant-based omega-3), your body only converts a very small amount into EPA or DHA. Whether or not you eat seafood, supplements can be a reliable and safe way to meet your needs consistently, especially when food isn’t cooperating.

What the Research Says

Research consistently shows that supplementing with both EPA and DHA during pregnancy supports both maternal and fetal health. One large-scale study found that women who took omega-3s with both DHA and EPA reduced their risk of early preterm birth by up to 42%. Other studies show improved problem-solving skills and visual development in babies whose mothers supplemented with both.

These benefits likely come from the way EPA boosts DHA’s activity, helping it cross the placenta more efficiently and do its job in building the baby’s brain and nervous system. EPA also has its own protective role, particularly for maternal mood and inflammation. Omega-3 supplements that include EPA have been linked with lower rates of prenatal and postpartum depression, thanks to EPA’s anti-inflammatory and brain-supportive properties.

Bottom Line: DHA Alone Isn’t Enough

If you’re currently taking a prenatal supplement with DHA only, it might be time to give EPA some attention too. Including both DHA and EPA is one of the most evidence-based ways to support your baby’s development and your own health during pregnancy and postpartum.

As supplement formulations continue to evolve, we’re starting to see more options that reflect the research and meet the real needs of expecting mothers. When it comes to omega-3s in pregnancy, don’t settle for half the benefits, look for a formula that delivers both parts of this powerful duo!

Written by: Jen Dela Cruz, MS, RD, CDCES