DHA, a vital omega-3 fatty acid, plays a starring role in your baby’s brain development. It’s actually the most abundant fatty acid found in the brain’s cell membranes, making it essential for building the nervous system. During the third trimester—and throughout the first two years of life—your baby relies on a consistent supply of DHA to support rapid brain growth.

If your pregnancy nutrition is lacking in DHA-rich foods, your body will draw from its own reserves, which can leave both you and your baby at less-than-ideal levels. The challenge? Most of us don’t get enough DHA because the top sources—fatty fish like salmon, sardines, and tuna—are often avoided during pregnancy due to concerns about mercury.

Health experts emphasize that the risks of too little omega-3 during pregnancy outweigh the manageable concerns about mercury exposure from fish (Harvard School of Public Health). That’s why organizations like the World Health Organization and Cleveland Clinic recommend that expecting mothers aim for 200 to 300 mg of DHA per day as part of a balanced pregnancy diet (OHSU, Cleveland Clinic). This amount can typically be met with two to three servings per week of low-mercury fish, such as salmon, trout, or canned light tuna.

If you don’t eat fish, don’t worry—there are great alternatives. Many prenatal vitamins don’t contain DHA, so you may need a separate fish oil or algae-based DHA supplement to ensure your pregnancy nutrition plan covers this critical nutrient (Cleveland Clinic).

Getting enough DHA during pregnancy is strongly associated with improved infant brain development and vision. A review from Harvard Medical School highlighted that DHA becomes especially crucial in the third trimester, as it supports the rapid formation of brain structures and neural pathways (Harvard Health, Harvard Nutrition Source). In fact, research shows that babies whose mothers included DHA-rich fish in their pregnancy diet demonstrated better early cognitive and motor skills. Prioritizing DHA in your pregnancy nutrition plan helps your baby build strong brain cell connections that support learning, memory, and even more stable sleep patterns after birth.

Folate is best known for its role in preventing neural tube defects during early pregnancy, but its importance extends well beyond the first trimester. As a key nutrient in pregnancy nutrition, folate supports ongoing brain development by fueling rapid cell division and helping form the fetal nervous system (MDPI – Nutrients). If a mother’s folate intake is too low, it may impact the structural development of the baby’s brain, potentially affecting cognitive and neurological outcomes later in life.

To meet your folate needs during pregnancy, continue taking a high-quality prenatal vitamin—most contain between 600 to 800 mcg of folic acid—and focus on folate-rich foods as part of your pregnancy diet. Excellent sources include leafy greens like spinach, kale, and romaine lettuce, along with broccoli, lentils, beans, avocado, and fortified whole grains or cereals. Folate also works synergistically with nutrients like choline and vitamin B12 in critical methylation processes that help build and maintain brain cells (MDPI – Nutrients).

By making folate a consistent part of your pregnancy nutrition plan, you’re supporting your baby’s brain structure and laying the groundwork for better emotional regulation and cognitive development. In fact, research shows that babies born to mothers with optimal prenatal folate levels demonstrate improved behavioral and emotional outcomes later in childhood (PubMed).

A major study from the Netherlands revealed that mothers with folate deficiencies during pregnancy had children who, by school age, showed smaller total brain volumes and reduced white matter—the critical network that connects different regions of the brain (PubMed). These findings are a powerful reminder that folate plays an active role in physically building brain tissue. Even in the absence of visible birth defects, low folate intake during pregnancy has been linked to delayed cognitive development and a higher risk of behavioral challenges in children. Ensuring adequate folate as part of your pregnancy nutrition plan is a simple yet powerful way to support your child’s long-term brain health.

Choline is one of the most overlooked nutrients in prenatal nutrition, yet it plays a critical role in your baby’s brain development. Unlike folate or iron, choline often flies under the radar—and to make things more challenging, many prenatal vitamins don’t contain choline at all (Cleveland Clinic). But this nutrient is essential for supporting memory, mood regulation, and the development of the hippocampus—the part of the brain responsible for learning and long-term memory. Choline also helps build the membranes that surround every cell in the body, especially brain cells, and it’s required to produce acetylcholine, a key neurotransmitter tied to memory and emotional balance (SciELO, UH Hospitals).

During pregnancy, your choline requirements increase to about 450 mg per day (Mayo Clinic Press). Unfortunately, studies show that more than 90% of pregnant women fall short of this target, making choline one of the most common nutritional gaps in a typical pregnancy diet (Cornell University News, PubMed). Making choline a priority in your pregnancy nutrition plan can help ensure your baby’s brain is well-supported from the start.

While many choline-rich foods—such as egg yolks, liver, and red meat—have fallen out of favor in modern diets, incorporating them in moderation during pregnancy can offer significant benefits. Research has consistently shown that higher maternal choline intake supports long-term cognitive development in children. In a controlled study from Cornell University, pregnant women who consumed 930 mg of choline per day—double the recommended amount—during their third trimester gave birth to babies who processed information more quickly than those whose mothers consumed only 480 mg (Cornell University News). This faster processing speed is considered an early marker of higher IQ and advanced brain function later in life. By prioritizing choline in your pregnancy nutrition, you’re investing in your baby’s cognitive abilities right from the start.

Emerging research suggests that adequate choline intake during pregnancy may enhance a child’s memory and attention span as they grow (UH Hospitals). Even more compelling, choline appears to offer a protective effect on the developing brain during times of maternal stress. In one study, babies born to mothers who experienced infections during pregnancy—but maintained high choline levels—showed better emotional regulation and lower biological risk markers for mental health challenges later in life (Brain & Behavior Research Foundation).

Choline is a critical but often overlooked part of a healthy pregnancy diet. Be sure you’re getting enough through food or supplementation. Increasing your choline intake supports the formation of your baby’s hippocampus and frontal lobe—two key brain regions responsible for learning, memory, and focus. And when combined with other nutrients like DHA, choline’s benefits are even more powerful. These two synergistically promote healthy brain development, giving your baby a strong start before they’re even born (PubMed).

If you’ve been feeling unusually tired during the third trimester, you’re not alone. Fatigue in late pregnancy is common, and one major reason is that your body is producing significantly more blood to support your growing baby. Iron is the essential mineral that enables your body to create red blood cells, which carry oxygen to both you and your baby. But beyond just energy levels, iron plays a vital role in pregnancy nutrition because it directly supports your baby’s brain development. In these final months, your baby is rapidly building iron stores and using iron to help form brain cells and produce myelin—the protective coating around nerves that ensures smooth communication between brain cells.

Unfortunately, iron deficiency is one of the most common nutritional issues during pregnancy, affecting an estimated 40% of pregnant women worldwide (WHO)—a condition known as anemia. And if your iron levels are low, your baby is more likely to be born with insufficient iron stores, too. Why is this so important? Oxygen is critical for brain development, and iron is the mineral that makes oxygen delivery possible. Without enough iron, your baby’s brain may not receive adequate oxygen, which can impact cognitive and emotional development.

Research published in the American Journal of Obstetrics & Gynecology found that babies born to iron-deficient mothers exhibited poorer recognition memory, slower processing speed, and reduced bonding and attention capacity—effects that can linger even after birth, despite later iron supplementation (AJOG). This makes iron a cornerstone of a healthy pregnancy diet, especially in the third trimester when brain growth is accelerating.

In more severe cases, low maternal iron levels during pregnancy have been associated with an increased risk of developmental delays and behavioral disorders in children (AJOG). The third trimester is especially critical, as this is the peak period when iron is transferred from mother to baby. If you’re anemic during this stage, your baby may not receive the iron reserves needed to support healthy brain growth and function (WHO).

To support both your energy and your baby’s development, make sure your pregnancy diet includes plenty of iron-rich foods. Great options include lean red meat, chicken, turkey, lentils, beans, spinach, and iron-fortified cereals. For those following a plant-based or low-meat diet, pairing plant-based iron sources with vitamin C—like adding bell peppers or a squeeze of lemon to a spinach salad—can significantly improve absorption. Prioritizing iron as part of your pregnancy nutrition routine helps ensure your baby gets the oxygen-rich blood supply they need for optimal brain and behavioral development.

The recommended daily iron intake during pregnancy is 27 mg, according to the Cleveland Clinic (Cleveland Clinic). Most prenatal vitamins include iron, but if your blood levels are low, your healthcare provider may suggest an additional iron supplement to meet your body’s increased demands. Boosting your iron intake isn’t just about reducing fatigue—it’s about delivering the oxygen your baby’s brain needs to develop properly.

According to the World Health Organization, iron deficiency in late pregnancy can negatively impact a child’s cognitive development, potentially leading to learning and behavioral challenges down the road (WHO). On the brighter side, improving your iron status now can ensure your baby is born with healthy iron reserves. This supports optimal brain development, enhances memory, and strengthens your child’s ability to learn and adapt as they grow (AJOG). Prioritizing iron-rich foods and supplements as part of your pregnancy nutrition plan is one of the most impactful things you can do for your baby’s long-term brain health.