Omega-3 during pregnancy: what the recommendations say
Why is omega-3 important during pregnancy?
During the final third of pregnancy, the baby's brain and eyes incorporate large amounts of DHA. The fatty acid comes from you – via the placenta – and later via breast milk. EFSA has therefore authorised the claim that maternal intake of DHA contributes to the normal development of the brain and eyes of the foetus and breastfed infants.
Growth is fastest during the final third and continues through the first year of life. The body prioritises the baby, which can deplete your own DHA reserves if intake is low. That is one reason the recommendation is somewhat higher for pregnant and breastfeeding women than for adults in general.
Your own needs remain at the same time. EPA and DHA contribute to normal function of the heart, and the body's DHA stores need continuous topping up during pregnancy.
How much omega-3 do pregnant women need?
| Per day | |
|---|---|
| Basic intake (all adults) | 250 mg EPA + DHA |
| Extra during pregnancy and breastfeeding | +100–200 mg DHA |
| Total guideline | approx. 350–450 mg EPA + DHA |
The figures come from EFSA and also appear in the Nordic nutrition recommendations. In practice: two portions of oily fish a week, or one fish oil capsule a day. We go through how to calculate intake in different life situations in omega-3 dosage: how much per day?
DHA is the focus during pregnancy, since it is the fatty acid the foetus incorporates most of. We explain the difference between the two fatty acids and why DHA in particular is prioritised in EPA vs DHA. You don't need to worry about the exact ratio – if you reach the total with a little extra DHA, you are at the right level.
Which fish should pregnant women eat – and which should be avoided?
Fish is good food during pregnancy, but European food authorities have clear advice on which kinds you should limit:
- Feel free to eat 2–3 times a week: salmon, rainbow trout, cod, saithe, herring (not from the Baltic Sea), prawns and mussels.
- At most 2–3 times per year: pike, perch, pikeperch (zander) and burbot – they can contain mercury.
- Limit: Baltic herring and wild-caught salmon from the Baltic Sea because of dioxins and PCBs.
- Be cautious with: large predatory fish such as fresh tuna, swordfish and halibut.
So the advice is not to skip fish – that would mean throwing away the best DHA source – but to choose the right kinds. Vary between different types of fish so you're not eating the same one every week. Tinned salmon, herring and prawns are easy everyday options that count just as much as fresh fish.
DHA contributes to the normal development of the brain of the foetus – purified, MSC-certified and third-party tested fish oil.
See current price »Is food enough, or do you need a supplement?
If you eat oily fish twice a week, you cover the guideline. Many pregnant women don't – nausea, changed eating habits or simply not liking fish often get in the way. Then a daily supplement is the easiest way to secure your DHA intake. VitaNord Omega-3 provides 120 mg of DHA and 180 mg of EPA per capsule, from MSC-certified fisheries.
You'll find more products suited to this period in our pregnancy collection, and a comparison of fish oils in best omega-3.
Are omega-3 supplements safe for pregnant women?
Yes, at normal doses. Purified fish oil does not contain the heavy metals that lead certain fish to be restricted – purification removes them. EFSA's safety assessment covers up to 5 grams of EPA and DHA per day for adults, far above what any ordinary supplement provides. Two things to remember:
- Choose a third-party tested product and stick to the dosage on the packaging.
- If you take blood-thinning medication or have a pregnancy complication – check with your midwife or doctor first.
What does the research say about omega-3 and preterm birth?
In a large 2018 Cochrane review, researchers compiled 70 studies with almost 20,000 pregnant women. They found that omega-3 supplementation was associated with a slightly lower proportion of births before week 37. The researchers described the result as one of the clearer findings in the field, but stressed that it applies at the group level. It is a reason the question is discussed in maternity care – not a promise of an outcome in the individual case.
Curious about the fatty acids' broader roles? Read why EPA and DHA are so important and EPA vs DHA.
Omega-3 after the birth and while breastfeeding
The need doesn't disappear once the baby is born. DHA is passed to the baby via breast milk, and the recommendation of an extra 100–200 mg of DHA therefore also applies during breastfeeding. The baby's brain and eyes continue developing rapidly through the first year of life.
Many new parents eat irregularly and rarely have time to cook fish. A daily supplement is then a convenient way to keep intake up without planning meals in detail. Feel free to keep the same routine as during pregnancy.
Common questions pregnant women ask about omega-3
A couple of practical points come up often. Fishy taste and burps decrease if you take the capsule with a meal or keep it in the fridge. Nausea early in pregnancy can make fish oil capsules hard to get down – then it may be easier to focus on food in the weeks you can, and take the supplement when your stomach allows. And remember: purified fish oil does not contain the heavy metals that lead certain fish to be restricted, so the supplement is not covered by the same precautionary advice as, for example, pike and perch.
Frequently asked questions
How much omega-3 should you take when pregnant?
The recommendation is 250 mg of EPA and DHA per day, plus an extra 100–200 mg of DHA during pregnancy and breastfeeding. That corresponds to oily fish twice a week or a daily supplement. DHA contributes to the normal development of the brain and eyes of the foetus according to EFSA's authorised claim.
Which fish should pregnant women avoid?
Food authorities advise pregnant women not to eat pike, perch, pikeperch and burbot more often than two to three times per year because of mercury. The same caution applies to large predatory fish such as fresh tuna, swordfish and halibut. Herring from the Baltic Sea is restricted because of dioxins. Salmon, cod and saithe are fine.
Are fish oil capsules safe during pregnancy?
Yes, purified fish oil supplements at normal doses are considered safe during pregnancy, and heavy metals are removed during purification. Stick to the stated dose and choose third-party tested products. Don't take high doses on your own initiative – check with your midwife or doctor if you are unsure.
Can omega-3 affect the risk of preterm birth?
In a 2018 Cochrane review, researchers found that omega-3 supplementation during pregnancy was linked to slightly fewer preterm births. The result applies at the group level and is no promise in the individual case. Always discuss supplements with your midwife as part of the overall picture of your pregnancy.
Do I need omega-3 while breastfeeding too?
Yes, the recommendation of an extra 100–200 mg of DHA applies to both pregnancy and breastfeeding. DHA is passed on via breast milk and the baby's needs continue through the first year of life. If you eat oily fish a couple of times a week you cover the need – otherwise a supplement is an easy complement.
Sources
- Swedish Food Agency (Livsmedelsverket) – Advice for pregnant women
- EFSA – Scientific Opinion on Dietary Reference Values for fats, including omega-3 (EFSA Journal 2010)
- Middleton et al. – Omega-3 fatty acid addition during pregnancy (Cochrane, 2018)
- EFSA – Scientific Opinion on the Tolerable Upper Intake Level of EPA, DHA and DPA (EFSA Journal 2012)
- Nordic Nutrition Recommendations, NNR 2023
- Swedish Food Agency (Livsmedelsverket) – Advice on fish