ALA (plant Omega-3)Nutrition library
LibraryNutrientsEnergy & macros
ALA (plant Omega-3)
Plant omega-3 precursor — only a small fraction converts to EPA and DHA, so seafood or algae remain the reliable brain-building source.
Trimester focus
| Stage | For the mother | For the baby |
|---|---|---|
| First trimester | AI ~1.1 g/day; walnuts, flax and chia contribute but conversion is limited. | Any converted DHA supports early neural membranes. |
| Second trimester | Lactation AI rises to 1.4 g if applicable; still prefer direct DHA from fish. | Brain growth accelerates — do not rely on ALA alone for DHA. |
| Third trimester | Continue ALA-rich plants alongside 200+ mg/day DHA from seafood or supplements. | Peak brain DHA accretion — ALA is supplementary, not a substitute. |
Target note
Typical conversion to DHA is ~5–10% at best.