One of the most common questions we hear is: “Is DHEA the same as DHA?” The answer is no—DHA and DHEA may sound similar, but they play very different roles in reproductive health. DHA, or docosahexaenoic acid, is an omega-3 fatty acid, while DHEA, or dehydroepiandrosterone, is a hormone.
Both are recommended in the reproductive and prenatal context, yet they serve distinct functions. Here, we break down these two important nutrients and how they can each support your journey.
What is DHA?
DHA is an omega-3 fatty acid, essential for building the nervous system, including the brain, cerebral cortex, and retina. It’s the most abundant omega-3 in our brain, making up a significant part of our neurons’ structure and supporting cell communication. Since the body can’t produce DHA in sufficient amounts, we rely on dietary sources like salmon and other fatty fish.
What is DHEA?
Unlike DHA, DHEA is a hormone and an intermediate step in the production of testosterone and estrogens. DHEA levels naturally decline with age, especially in women over 35, which has led reproductive health specialists to study its role in supporting ovarian health. DHEA is often recommended for those who are planning for a baby and want additional support for egg quality.
Why DHA Matters for Reproductive and Prenatal Health
Research since the 1980s has shown that DHA benefits more than just heart and brain health—it also plays a key role in reproductive and prenatal wellness:
- Reproductive Processes: Higher omega-3 levels have been linked to improved fertility outcomes. A 2018 study from Harvard showed an 8% increase in pregnancy and live birth rates for every 1% increase in blood omega-3 levels.
- Baby’s Neural and Cognitive Development: DHA supports a baby’s brain and cognitive development, both in utero and through breastfeeding. Studies have connected higher maternal fish intake during pregnancy with better cognitive outcomes in infants.
- While many DHA studies are observational, they provide promising insights, and many doctors encourage women trying to conceive or who are pregnant to increase their DHA intake through diet or supplements.
What is DHEA?
Unlike DHA, DHEA is a hormone and an intermediate step in the production of testosterone and estrogens. DHEA levels naturally decline with age, especially in women over 35, which has led reproductive health specialists to study its role in supporting ovarian health. DHEA is often recommended for those who want additional support for egg quality and egg health.
Should I Take DHEA or DHA?
Whether you should consider DHEA, DHA, or both depends on your unique needs, goals, and where you are on your journey.
When Preparing for Pregnancy
- Aim for 1.1 grams of omega-3 per day, either through diet (6-8 oz of fish per week) or a DHA supplement.
- If over 35, ask your doctor about DHEA for ovarian health support.
- Choose a high-quality prenatal vitamin, like our Advanced Prenatal—newly formulated to include the full daily dose of choline, essential for brain development.
During Pregnancy
- Increase omega-3 intake to 1.4 grams per day, which you can achieve by eating 8-12 oz of seafood each week.
- If advised, consider an omega-3 supplement for additional DHA, especially if limiting fish intake due to mercury concerns.
- Continue with your prenatal vitamins but discontinue DHEA supplementation unless advised otherwise.
While Breastfeeding
- Aim for 1.3 grams of omega-3 daily to support your baby’s cognitive development through breast milk.
- Continue with a high-quality prenatal vitamin.
Should My Prenatal Vitamins Include DHA?
You may wonder if DHA should be part of your prenatal vitamins. While DHA is beneficial, it’s important to note that some ingredients in prenatal vitamins can cause DHA to oxidize, reducing its effectiveness. If you choose a prenatal with DHA, look for a formulation where DHA is separate from other ingredients, or consider taking DHA and prenatal vitamins separately.
Good Sources of DHA
DHA is primarily found in fatty fish like salmon, which can provide your daily needs in one 4-oz serving. For vegetarians or vegans, options include nuts and seeds (flaxseed, chia, walnuts), although these mainly offer ALA, a type of omega-3 that doesn’t convert efficiently to DHA. Algal oil supplements offer a plant-based source of DHA equivalent to fish-based options.
The Bottom Line
DHA and DHEA serve unique but equally important roles in reproductive and prenatal health. Your doctor or registered dietitian can guide you in determining the right supplements and lifestyle adjustments to support your goals. Remember, we’re here to support you every step of the way!
