1. Health

Here’s How To Take Omega 3 Supplements When You’re Pregnant

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Pregnancy is a beautiful time for you, your partner, and your future child. That being said, it does come with its fair share of ups and downs. Specifically when it comes to your health. Pregnancy is an exciting time for the mother-to-be because she’s seeing her body transform into something amazing — but it also poses many unique challenges as well.

What Are Omega-3 Fatty Acids?

Omega-3 is a supplement made from the fatty acids found in fish. Fish oil is often used as a natural remedy for many ailments. But during pregnancy, these fatty acids might just help you get through the bump. Fish oil contains docosahexaenoic acid (DHA), docosapentaenoic acid (DPA), and other essential fatty acids that are essential for good pregnancy outcomes. DHA is a crucial fatty acid for brain development, eye development, and synaptogenesis. On the other hand, DPA is a natural anti-inflammatory and can help reduce gestational diabetes and preeclampsia.

Why Are Omega-3 Important For Pregnancy?

Omega-3 fatty acids are an essential part of every cell in your body. And because of this, they are important for both you and your growing baby. You’re probably already eating a healthy amount of them through fish, nuts, and other foods. But what happens when you’re pregnant? During pregnancy, your baby’s brain and eyes grow very quickly. This means that they need a healthy amount of omega-3 fatty acids to develop correctly. Your growing uterus also needs these fatty acids to support the health of your placenta. This is because omega-3 is essential for the production of hormones.

How To Take Omega-3 Supplements During Pregnancy

Omega-3 supplements can be taken throughout your pregnancy. However, you should only take them if your doctor has told you to. Pregnant women should consume omega-3 fatty acids from foods and omega-3 supplements in moderation. If you have an omega-3 deficiency, you could have serious health issues for you and your baby. The recommended daily intake of fish oil for adults is 1.5 grams per day, which is equal to 1 fish oil capsule consumed daily. There are concerns that some pregnant women may consume many omega-3 fatty acids, which can be toxic in high amounts. This can lead to excessive bleeding, excessive placental weight, and an increased risk of pre-term delivery.

Food Sources Of Omega-3 Fatty Acid

  • Salmon – 1/2 fillet serving – 1.5 grams 
  • Anchovies – 2 fish fillets – 1.4 grams 
  • Walnuts – 1 cup – 1.4 grams 
  • Flaxseeds – 1 tablespoon – 1.4 grams 
  • Chia seeds – 1 tablespoon – 3.8 grams 
  • Pumpkin seeds – 1 tablespoon – 3.3 grams 
  • Sardines – 1 can – 3.5 grams 

Omega 3 fatty acids can be found in many other foods as well. Just be sure to check the label and consume them in moderation when pregnant.

Should You Avoid Omega-3 During Pregnancy?

No. The benefits of omega-3 fatty acids during pregnancy outweigh the risks. There are other nutrients and vitamins that are essential for pregnant women. These include iron, folic acid, zinc, vitamin B-12, and vitamin C. Iron is especially important during pregnancy. This is because your growing baby requires an increase in the amount of iron consumed daily. Vitamin B-12 is important because it supports the healthy growth of your baby’s nervous system. Zinc, meanwhile, is essential for growth and development.


Pregnancy is a time for growth for both you and your growing baby. That’s why it’s important to be mindful of your diet and ensure that you’re getting all the nutrients you need. The best ways to stay healthy during pregnancy are by eating a healthy, balanced diet. You should also ensure that you get plenty of exercises during pregnancy and throughout your life. That being said, it doesn’t hurt to supplement with omega-3 fatty acids as well. They can help support your growing baby and healthy pregnancy outcomes.



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