Docosahexaenoic acid (DHA) and phosphatidylcholine are two nutrients with multiple benefits, including the support of brain health, liver function, and cell membrane structure. Both are critical for a healthy pregnancy, and our article outlines food and supplement sources of each.

DHA and phosphatidylcholine both play critical roles in the body, particularly during the earliest years of life beginning in pregnancy. We'll discuss each nutrient and point you to good sources of DHA and phosphatidylcholine in foods and prenatal vitamins.

DHA is an omega-3 fatty acid that plays vital role in brain health, eye development, and cellular processes.(1) Along with another omega-3 fat called EPA and alpha-linolenic acid (ALA), DHA contributes to the health of every cell in the body by keeping cell membranes flexible. Other roles of DHA include lowering inflammation and blood triglyceride levels.(2) 

DHA is particularly important during key life stages like pregnancy and infancy when the brain and eyes are developing and cells are multiplying at a rapid rate.(3) In addition, studies show that adequate intake of DHA by mothers in pregnancy lowers the chance of preterm birth.(4)

Read more about the importance of DHA in pregnancy on our blog.

Phosphatidylcholine is a phospholipid that includes the one-carbon nutrient choline in its structure. Like DHA, phosphatidylcholine plays several important roles in the body, including:(5)

• Serving as the main component of cell membranes
• Supporting nerve function and neurotransmitter production
• Transporting fats out of the liver to other tissues and organs
• Maintaining healthy cholesterol levels for heart health
• Supporting brain development and function

Phosphatidylcholine and DHA are vital for your baby's development in the first 100 days after conception, which includes pregnancy through the first two years of life. 

Pregnancy is an exciting time, and nourishing yourself and your growing baby with the right vitamins and minerals is vital. Phosphatidylcholine and DHA are two of the most important nutrients for your baby's cognitive development.

The Genate Test checks for gene variants that affect how your body processes a variety of nutrients, including phosphatidylcholine and DHA. You can use this information to create a diet and supplement plan that provides the right amount of each nutrient. With the optimal foods and supplements for your genetics, you can help your baby get the best possible start in life.

Jordan is an RDN who holds a Master’s degree in Dietetics from The University of Southern California. She has many years of experience helping clients reach their health goals through her clinical work within private practice. It can be difficult for individuals to discern between nutrition information that is both credible and relevant versus misinformation and conflicting guidance. As an expert in the field, Jordan finds great fulfillment in filling this gap by providing detailed clarification and explanation by leading the discussion surrounding nutrition and wellness. Jordan looks forward to continuing to help others achieve the most optimal version of themselves and improve their longevity and to being a dependable source and voice within the field of nutrition and dietetics.

1. Mount Sinai Health System. Docosahexaenoic acid (DHA). https://www.mountsinai.org/health-library/supplement/docosahexaenoic-acid-dha. Accessed January 9, 2024.
2. Weiser MJ, Butt CM, Mojajeri MH. Docosahexaenoic acid and cognition throughout the lifespan. Nutrients. 2016;8(2):99. https://doi.org10.3390/nu8020099
3. Cleveland Clinic. Omega-3 Fatty Acids. https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids. Published November 17, 2022. Accessed January 9, 2024.
4. National Institutes of Health. Science update: High-dose DHA influences immune responses during pregnancy, may reduce risk of preterm birth. https://www.nichd.nih.gov/newsroom/news/012122-DHA. Published January 21, 2022. Accessed January 9, 2024.
5. van der Veen JN, Kennelly JP, Wan S, Vance JE, Vance DE, Jacobs RL. The critical role of phosphatidylcholine and phosphatidylethanolamine metabolism in health and disease. Biochimica et Biomedica (BBA)- Biomembranes. 2017;1859(9B):1558-1572. https://doi.org/10.1016/j.bbamem.2017.04.006
6. Ross RK, Hunter SK, Hoffman MC, McCarthy L, Chambers BM, Law AJ, et al. Perinatal Phosphatidylcholine Supplementation and Early Childhood Behavior Problems: Evidence for CHRNA7 Moderation. Am J Psychiatry. 2016;173(5):509-516. https://doi.org/10.1176/appi.ajp.2015.15091188
7. da Costa K, Kozyreva OG, Song J, Galanko JA, Fischer LM, Zeisel SH. Common genetic polymorphisms affect the human requirement for the nutrient choline. FASEB J. 2006;20:1336-1344. https://doi.org/10.1096/fj.06-5734com
8. Korsmo HW, Jiang X, Caudill MA. Choline: Exploring the growing science on its benefits for moms and babies. Nutrients. 2019;11(8):1823. https://doi.org/10.3390/nu11081823
9. Dai Y, Tang H, Pang S. The crucial roles of phospholipids in aging and lifespan regulation. Front. Physiol. 2021;12. https://doi.org/10.3389/fphys.2021.775648 
10. National Institutes of Health. Omega-3 Fatty Acids. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/#h3. Published July 18, 2022. Accessed January 9, 2024.