Omega-3 fatty acids, particularly DHA and EPA, are important during pregnancy for fetal brain, eye, and cognitive development, and they also promote a balanced inflammatory response and healthy blood circulation in the mother.
Omega-3 fatty acids don’t always make the top of the prenatal nutrition checklist, but they should. These essential fats play a key role in pregnancy, yet most women aren’t getting enough. With growing research highlighting their importance, knowing how to get enough—whether through food or supplementation—can be an important part of supporting both maternal and fetal wellbeing.
This article will explore the role of omega-3 fatty acids, discuss dietary sources and considerations during pregnancy, and provide guidance on how to support adequate intake through food and supplementation.
What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are essential polyunsaturated fats. Let’s break down what that means.
When a nutrient is called “essential,” it means that the body does not make it on its own, and as such, it must be consumed through the diet.
“Unsaturated” means that the fat molecules have at least one double bond in their structure, making them more flexible and fluid compared to saturated fats, which are straight and solid at room temperature.
The “poly” in polyunsaturated means that there are multiple double bonds, creating even more bends in the structure (1). This keeps them extra flexible and liquid, which is why omega-3s play such an important role in keeping cell membranes fluid and supporting brain and heart health.
The term “omega-3” refers to the location of the first double bond, which occurs at the third carbon atom from the end of the fatty acid chain.
There are several types of omega-3s, with the main types including:
Eicosapentaenoic acid (EPA) – Important for supporting a healthy inflammatory response and the immune system (2).
Docosahexaenoic acid (DHA) – Supportive of healthy brain and eye development, especially in the fetus and infant (3).
Alpha-linolenic acid (ALA) – Plant-based omega-3 that must be converted into EPA and DHA in the body (4). It is important to know that this process is not very efficient (4).
While all three types are beneficial, DHA and EPA are the most relevant during pregnancy due to their supportive roles in fetal development (5).
The Role of Omega-3s in Pregnancy
Omega-3 fatty acids are supportive of various aspects of both maternal and fetal health.
Fetal Brain and Eye Development
Omega-3 DHA is a structural component of both brain and retinal tissue (6), making it essential for fetal cognitive and visual development. The retina, which is responsible for processing light and sending visual signals to the brain, contains high concentrations of DHA (7), and sufficient maternal intake of this fatty acid helps develop healthy eye function in newborns (8).
Research also shows that maternal DHA supplementation—especially when maintained throughout both pregnancy and lactation—may support a child’s mental development and longer-term cognitive functioning (9).
To learn more about omega-3 supplementation for children, read this article:
Full-Term Pregnancy
Sufficient omega-3 intake during pregnancy supports gestational length (10)—likely because omega-3s support healthy vascular function (11), which in turn promotes healthy blood circulation to the placenta, allowing for baby to receive essential nutrients for proper growth.
Additionally, DHA may help maintain a healthy pregnancy by balancing prostaglandin levels, which play a role in uterine contractions (12). It can be helpful to start upping your omega-3 intake even prior to conception.
To learn more, read these articles:
A Healthy Inflammatory Response
During pregnancy, some inflammation is normal and necessary (13), but too much is associated with issues like preeclampsia (14) and gestational diabetes (15). Since omega-3 fatty acids support a balanced response to inflammation (16), they may also help support a healthy pregnancy.
Supporting Maternal Mental Health
Omega-3 fatty acids, particularly DHA and EPA, are key components of brain cell membranes (17). Although not a replacement for professional care, ensuring adequate omega-3 intake may complement other strategies for maintaining emotional well-being and mood during and after pregnancy (18).
To learn more about how nutrition can impact postpartum mood, read this article:
To learn more about mental health during the postpartum period, read these articles:
Omega-3s During Lactation
Omega-3 fatty acids continue to play a valuable role during lactation. DHA is a key component of breast milk and supports the infant’s ongoing brain and vision development (19). Studies show that higher maternal DHA intake during lactation is associated with healthy cognitive function in infants (20).
If your baby is formula fed, know that U.S. formulas are required by law to contain DHA (but it is important to look at the quality of the DHA being used!).
To learn more about infant formulas, read this article:
Current Recommendations for Omega-3 Intake
The American Pregnancy Association recommends 300mg of daily omega-3 intake for pregnant and lactating women based on recommendations from the International Society for the Study of Fatty Acids and Lipids (21).
It is important to note that these recommendations are based on minimum intake levels needed to support basic physiological functions and do not necessarily reflect optimal intake amounts for maternal and fetal health, which is likely much higher. Research indicates that most pregnant women likely do not meet even basic recommended intake levels (22).
Dietary Sources of Omega-3 Fatty Acids
Omega-3s can be consumed through dietary intake or supplementation. The best dietary sources of omega-3s come from fatty fish. Although plant-based sources like chia seeds and flax seeds contain ALA, it can only be partially converted into EPA and DHA (23).
Omega-3 fatty acids can be found in foods like salmon, sardines, mackerel, and plant-based sources like chia seeds, flaxseeds, and walnuts; however it is important to know that these plant-based sources provide ALA, and only about 5-10% of ALA is converted into EPA and even less into DHA (24). Because of this low conversion rate, direct sources of DHA, such as fatty fish or fish oil supplements, are usually regarded as the most reliable way to meet pregnancy needs.
Concerns About Mercury in Fish During Pregnancy
One common concern about eating fish during pregnancy is mercury exposure, and the FDA recommends that pregnant women eat 8 oz of low-mercury fish per week while also avoiding higher-mercury fish like shark, swordfish, king mackerel, and tilefish (25). Low-mercury options that are high in omega-3 include wild-caught salmon, sardines, anchovies, and herring.
For those who do not consistently consume enough fish, high-quality fish oil or DHA supplements are excellent alternatives.
What to Look for in an Omega-3 Supplement
Given the difficulty in consistently meeting omega-3 needs through diet alone, many healthcare providers recommend omega-3 supplementation, especially during pregnancy and lactation (26). Prenatal vitamins do not always include DHA, and those that do often contain only small amounts.
When choosing an omega-3 supplement:
Look for a product containing at least 300-500 mg of DHA per serving.
Choose a brand that 3rd-party tests for toxicity and purity.
To learn more about choosing a prenatal vitamin, read this article:
Can You Take Too Much Omega-3?
The upper limit for omega-3 intake is not well established. Some sources list 3 grams per day as a general guideline for a daily upper limit, but under a doctor's supervision, quantities of up to 5 grams per day are often used safely (27, 28, 29).
Summary
Omega-3 fatty acids, particularly DHA and EPA, are important during pregnancy for fetal brain, eye, and cognitive development, and they also promote a balanced inflammatory response. Additionally, omega-3 fatty acids support healthy blood circulation, which may help maintain placental health and contribute to a full-term pregnancy. Since many pregnant and lactating women fall short of the recommended 300–500 mg of DHA daily, incorporating low-mercury fatty fish or high-quality supplements is helpful for ensuring both mother and baby receive the benefits.
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