Pregnancy Smoothie (good for Breastfeeding Moms, too!)

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While we should be able to get most of the nutrients we need through a balanced and diverse diet, our nutritional needs do change through different phases of our lives. For women, pregnancy and breastfeeding are two times when we might need an extra boost.

DHA oil being poured onto a spoon

One particular supplement most doctors recommend adding is DHA (Docosahexaenoic Acid) omega-3 to your routine, if you haven’t already. DHA is a polyunsaturated omega-3 fatty acid and is a major structural fat found in the brain, eyes, and heart. Research has shown that nearly everyone can benefit from dietary intake of DHA, from infants to elderly, as it’s critical for proper brain and eye function.

Fish oil is one of the most common sources of DHA, but as it turns out, fish don’t actually produce their own DHA– they get it from eating algae! We can get our DHA from algae oil, too, which is not only vegan-friendly but also lower in pollutants when compared to other sources.

DHA oil

I like to add Udo’s Oil to our families smoothies when I want to give us an added DHA boost, because it contains a high-quality vegetarian source of DHA sourced from algae.

If you’re like me and don’t want to take it straight-up with a spoon (it does smell quite ocean-like), sneak it into a smoothie like the one below.

DHA smoothie in a glass

It’s loaded with nutrition for pregnant and nursing mamas, and the flavor of the algae oil goes totally unnoticed thanks to the tart raspberries and sweet dates.

pregnancy smoothie
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Pregnancy Smoothie (good for Breastfeeding Moms, too!)

This "Pregnancy Smoothie" is an easy way to sneak more DHA into your diet-- a healthy fat which is though to help promote healthy brain development.
Course Drinks
Cuisine American
Keyword dha smoothie, pregnancy smoothie
Prep Time 5 minutes
Total Time 5 minutes
Servings 1
Calories 572kcal


  • 1 cup water or almond milk
  • 1 cup frozen raspberries
  • 1 cup frozen mango
  • 3 soft Medjool dates , pitted
  • 1 tablespoon chia seeds (flax works, too)
  • 1 tablespoon hemp seeds
  • 2 teaspoons Udo's Choice DHA Oil (look for the life’sDHA® logo on the back)
  • Handful of fresh spinach (optional)


  • Combine all of the ingredients in a high-speed blender, starting with just 1 teaspoon of the Udo's Oil to make sure the flavor doesn't overwhelm your taste buds. Blend until smooth, then add another teaspoon of the DHA oil if you like. (I can usually get away with 2 teaspoons no problem, but adding another one makes it taste too "fishy" to me.) Serve immediately, and store the remaining Udo's Oil in the fridge for best shelf life.


Calories: 572kcal | Carbohydrates: 99g | Protein: 10g | Fat: 22g | Saturated Fat: 3g | Polyunsaturated Fat: 12g | Monounsaturated Fat: 3g | Sodium: 31mg | Potassium: 1755mg | Fiber: 21g | Sugar: 72g | Vitamin A: 2300IU | Vitamin C: 107.3mg | Calcium: 310mg | Iron: 3.8mg
Per Serving: Calories: 572, Fat: 22g, Carbohydrates: 99g, Fiber: 21g, Protein: 10g

Tip: Any leftover smoothie can be poured into popsicle molds for a nutrient-rich treat your kids will eat! We use this mini ice pop mold for my toddler, because the pops are the perfect size for his little hands, and they release easily from the mold without having to run it under hot water each time.

Hope you enjoy it!

Reader Feedback: Do you add any supplements to your daily routine? 

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Will you do a post on your delivery? Any tips leading up to it? Raspberry leaf tea, squats, etc. This would be so helpful!!!!


Hi Megan, will adding an oil like this to my 15 month olds diet help with hard stools and constipation? Or do you have any other tips to help my girl get over this naturally?
Congratulations on the new baby girl!


Hi Megan! Thank you so much for ALL that you do. I love your recipes and your advice. Do you give your kids a multi vitamin or a probiotic? if so,do you mind sharing what brand? All the research I do is so confusing. My daughter is 2.5 year old so she’s a little too young for capsules. Thank you so much! Susan

    Megan Gilmore

    I only recently started giving my son a chewable probiotic that has both vitamin C & D added. He won’t reliably drink anything these days, so we have to do the chewable tablet to make sure he takes it– he likes it so much he thinks it is a “special candy” that he gets once a day!

    Since your daughter would be too young for that, I’d look into a powder that you can mix in with a drink. It would be perfect if she is a smoothie drinker! I usually like Garden of Life brand, so I would buy this powder for my son if he would be willing to drink it in anything:


I love that you can’t taste the DHA oil in the smoothie!

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