Written by Rosie Thompson, certified nutritionist for pregnancy and postpartum
Brain fog. Low mood. Exhaustion. We often write it off as “baby brain,” but the truth is your baby is stealing from you.
When you’re pregnant or breastfeeding, your body always prioritises your baby’s needs. One of the biggest demands is DHA, a type of omega-3 fat that makes up a large part of your baby’s developing brain and nervous system. If you’re not getting enough DHA from food or supplements, your body will find it elsewhere, and it takes it straight from your brain.
This is one of the key reasons so many mums experience postpartum brain fog and mood changes:
- Brain fog - when DHA is pulled from your brain to your baby, concentration and memory take a hit
- Low mood - DHA supports neurotransmitters that regulate mood, so low stores can leave you feeling flat
- Poor focus - without enough DHA, the brain pathways for attention and memory don’t fire as smoothly.
- Fatigue - energy production in brain cells relies on DHA, so low levels make tiredness feel heavier.
The good news is there are simple ways to protect both your brain and your baby’s development with enough omega-3s.
- Best food sources: Oily fish such as salmon, sardines, mackerel, anchovies, and roe. Aim for 2 to 3 serves a week during pregnancy and postpartum
- Supplements: If fish isn’t something you eat regularly, a high-quality fish oil supplement (or algae oil if you’re plant-based) can bridge the gap. Look for one that provides 200–300mg DHA daily.
- Nuts & seeds: Walnuts, chia, and flax are nourishing, but they provide a different type of omega-3 called ALA. Less than 1% of ALA converts into DHA, which means they’re great for fibre and heart health, but won’t replace your DHA stores.
So, the key takeaway? Your baby will always take what they need to grow, but that doesn’t mean you have to be left running on empty. By topping up your own stores of omega-3s, you can protect your brain, support your mood, and keep your energy steadier through pregnancy and postpartum.
Nourishment for you is just as important as nourishment for your baby. You deserve to feel good too.
Lots of love from one mum to another,
Rosie x