Omega-3 during pregnancy: what, why and when to take it

Pregnancy is a time when your body’s nutritional needs change – not just for you, but for your growing baby too. Maintaining a healthy and balanced diet can help support both of you throughout each stage. One nutrient that often comes up during pregnancy is Omega-3. But what exactly is it, and why is it considered helpful during this important life stage?

Omega-3 fatty acids are types of polyunsaturated fats that play an important role in your overall wellbeing. They’re considered essential fatty acids because the body can’t make them in sufficient amounts, so they must be obtained through your diet or supplements. Omega-3 provides DHA (docosahexaenoic acid) which is   known for contributing to normal brain function and vision† and while EPA and DHA support normal heart function‡. If you’re not familiar with how Omega-3 works, take a look at our beginner’s guide to Omega-3 fatty acids.

You’ll find Omega-3 in certain types of fish, plant-based oils, nuts, seeds and supplements – but during pregnancy, making sure you get the right type and amount becomes even more important.

For more on general pregnancy nutrition, check out our guide to foods to eat and avoid during pregnancy.

Can you take Omega-3 when pregnant?

Yes – Omega-3 can be taken during pregnancy, but it’s important to be mindful of the type and source. Omega-3 from oily fish and high-quality supplements is considered a good option during pregnancy. However, fish liver oil (such as cod liver oil) should be avoided, as it contains high levels of vitamin A, which is not recommended during pregnancy.

What are the benefits of Omega-3 during pregnancy?

Omega-3 can play a helpful role during pregnancy – for both you and your baby. One of the most important types is DHA (docosahexaenoic acid), a long-chain omega-3 fatty acid found in oily fish and fish oil supplements. During pregnancy and breastfeeding, maternal intake of DHA contributes to the normal development of the eye and brain of the foetus.*

Getting the right amount of Omega-3 DHA – during this time can be beneficial in several ways:

• Support your baby’s brain development

• Contribute to normal eye development in the foetus

• Support maternal DHA levels, which are important for you and your baby*

How much Omega-3 do pregnant women need?

According to the NHS, we should aim to eat at least one portion (around 140g when cooked) of oily fish per week, such as salmon or sardines.

However, pregnant and breastfeeding women – along with those planning a pregnancy – are advised to eat no more than two portions of oily fish a week. This is because oily fish can contain pollutants that may build up in the body and affect the future development of a baby in the womb.

While there’s no official UK guideline for daily Omega-3 intake, international experts in lipid nutrition suggest a daily intake of 300mg DHA during pregnancy and breastfeeding, along with additional EPA.** This level is considered helpful for supporting both maternal and foetal health during this important time.

If oily fish isn’t a regular part of your diet, supplements can be a convenient way to help top up your intake. As always, speak to a healthcare professional before starting any new supplement – especially during pregnancy.

Is it safe to take Omega-3 or fish oil supplements during pregnancy?

High-quality Omega-3 supplements – particularly those designed for pregnancy – are considered a safe and convenient way to support your intake. You can explore our range of Omega-3 supplements to find the right option for you.

It’s important to avoid fish oil supplements made from fish liver (such as cod liver oil), as they contain high levels of vitamin A. Instead, opt for supplements like Pregnacare Plus Omega-3 , Pregnacare Max or Pregnacare Breastfeeding, which all provide 300mg DHA. None of these contains any vitamin A in the multivitamin tablet which has been carefully formulated specially for pregnancy or breastfeeding to contain a moderate (non-excessive) level of beta carotene (provided as natural mixed carotenoids) instead of vitamin A.

Many women find that supplements are a helpful way to complement their pregnancy diet – especially when it’s tricky to get enough Omega-3 from food alone. If you’re considering one, our blog on 10 reasons to consider taking a pregnancy supplement may help you decide.

Omega-3 foods for pregnancy

Omega-3 is found in a range of food sources – it’s a good idea to enjoy a variety of these foods as part of a balanced pregnancy diet.

Here are some Omega-3 rich foods to include:

• Oily fish and shellfish – such as salmon, mackerel, sardines, herring and anchovies. Stick to two portions per week and avoid high-mercury fish like shark or swordfish.

• Nuts and seeds – especially walnuts, chia seeds, flaxseeds and hemp seeds. These provide ALA (alpha-linolenic acid), a plant-based form of Omega-3.

• Plant-based oils – such as flaxseed oil, walnut oil and rapeseed oil.

• Omega-3 enriched foods – including some eggs, milk, yoghurt and spreads fortified with Omega-3.

For more detail, read our post on what foods are high in Omega-3.

Takeaway

Omega-3 is an important part of a balanced pregnancy diet – especially when it comes to supporting your baby’s brain and eye development. If you don’t eat much fish or aren’t certain you’re getting enough Omega-3 DHA, a supplement may be a helpful option. Just make sure it’s pregnancy-safe and check with your midwife, GP or other healthcare professional if you have any questions.

Looking for more ways to support your pregnancy? Discover our full range of Pregnancy Vitamins & Supplements.

*A beneficial effect is obtained with a daily intake of 200mg DHA in addition to the recommended daily intake of omega-3 fatty acids for adults.

†A beneficial effect is obtained with a daily intake of 250mg of DHA.

‡A beneficial effect is obtained with a daily intake of 250mg of DHA and EPA.

**ISSFAL (International Society for the Study of Fatty Acids and Lipids) Workshop on the Essentiality of and Recommended Dietary Intakes for Omega-6 and Omega-3 Fatty Acids. National Institutes of Health (NIH) April 1999.