Taking Omega-3 While Pregnant: DHA, EPA, Fish Oil and What to Look For

TL;DR: Yes, taking omega-3 while pregnant is not only safe for most women, it's one of the smartest additions you can make. DHA is a building block of your baby's brain and eyes, and most guidelines suggest getting at least 200 mg of DHA a day in pregnancy. If you don't eat 2 to 3 servings of low-mercury fish a week, a quality fish-oil or algae-based DHA supplement is the easiest way to close the gap.

Key takeaways

• DHA builds up fast in your baby's brain and eyes, especially in the third trimester.

• Aim for at least 200 mg of DHA a day, from fish, a supplement, or both.

• Many prenatal multivitamins contain little or no DHA, so check your label.

• Fish oil and algal DHA both work. Fish oil gives you EPA too; algal is the plant-based option.

• Look for triglyceride form, a clear DHA amount per serving, and independent testing like IFOS.

You've cut out the sushi, you're side-eyeing the tuna sandwich, and now you're wondering whether you're getting enough of the good fats everyone keeps talking about. Or maybe your prenatal says "DHA" on the front and you're not sure if that's enough.

Both are fair questions. Here's what omega-3s actually do in pregnancy, how much DHA to aim for, how fish oil compares to algal DHA, and how to pick a supplement you can trust.

Can you take omega-3 while pregnant?

Yes. Omega-3 fatty acids, especially DHA, are some of the most important nutrients you can get during pregnancy, and a quality supplement is a safe way to get them for most women.

The amounts in prenatal omega-3 supplements are modest compared with what's been studied for safety. That said, check with your provider first if you take blood thinners, have a bleeding disorder, or have surgery coming up, since high doses of fish oil can affect clotting. And skip cod liver oil unless your provider OKs it. It also contains vitamin A, which you don't want to double up on during pregnancy.

Why DHA matters during pregnancy

DHA is one of the main structural fats in your baby's brain and retina. It builds up most quickly in the third trimester, and your baby's brain keeps collecting it for about two years after birth.

Your baby gets all of that DHA from you. That's why it matters what you're eating (or taking) now, and why it keeps mattering if you breastfeed. Your milk's DHA reflects your intake, so this isn't a nutrient to drop the day you give birth.

DHA vs EPA: what's the difference?

DHA and EPA are the two main long-chain omega-3s, and they do different jobs. DHA is the structural one: it's built into brain and eye tissue. EPA plays more of a supporting role in the body's normal inflammatory response and in heart health.

That's why pregnancy supplements usually lead with DHA and include a smaller amount of EPA. Both come from fish and algae. Plant foods like flax and chia give you ALA, a shorter omega-3, but your body converts very little of it into DHA. So flaxseed is great, but it can't stand in for DHA.

How much DHA and EPA do you need during pregnancy?

Most guidelines start from at least 200 mg of DHA a day during pregnancy. Some recommend 100 to 200 mg on top of a baseline of about 250 mg of combined DHA and EPA, and one clinical guideline even suggests more (600 to 1,000 mg) for women whose intake is low.

You can get there with food. The FDA recommends 8 to 12 ounces a week of lower-mercury seafood during pregnancy, which works out to 2 to 3 servings of fish like salmon, sardines, trout or anchovies.

Here's the reality, though: a lot of women don't eat fish that often, and plenty find it hard to stomach in the first trimester. If that's you, a supplement is the simplest way to cover your bases. Our take: unless you're reliably eating fatty fish twice a week, a daily DHA supplement is worth it.

Fish oil vs algal DHA

Both are good options. The right one depends on your diet and what you want in the capsule.

If you avoid fish or eat plant-based, algal DHA is your answer. If you're fine with fish, a purified fish oil gives you DHA and EPA together.

What to look for in a pregnancy omega-3 supplement

The front of the bottle says "omega-3." The back tells you whether it's any good.

What IFOS certification means

IFOS (International Fish Oil Standards) is an independent testing program for fish oil. It checks each lot for three things: how much omega-3 is actually in it, contaminants like heavy metals, PCBs and dioxins, and freshness.

Each lot is tested separately, and the results are published, so it's not a seal a brand earns once and keeps forever. It doesn't mean every fish oil without IFOS is unsafe, since there are other good testing programs. But when you're pregnant and want to know exactly what you're taking, it's one of the clearest signals of quality out there.

Our pick for a pregnancy omega-3

After comparing omega-3 labels against that checklist, the one we keep landing on is Essential DHA. Every 2-softgel serving gives you 500 mg of DHA and 100 mg of EPA, from wild-caught anchovy, sardine and mackerel, in triglyceride form. Each batch is third-party tested and IFOS certified.

What stands out is the balance. It leads with DHA, the omega-3 that matters most for your baby's brain and eyes, and gives you comfortably more than the 200 mg minimum without being a megadose. The oil is molecularly distilled, protected with mixed tocopherols for freshness, and flavored with orange oil, which helps with the fishy burps.

Already taking Mama Expecting? Like many prenatal multivitamins, it doesn't include DHA, so the two make a natural pair. The Prenatal Essentials Bundle pairs them in one order. And if you're still in the planning stage, our guide to supplements for fertility for females and when to start taking prenatal vitamins cover why starting DHA before pregnancy makes sense too.

After baby arrives, your milk still depends on your DHA intake. Mama Support is a postnatal that includes some vegan algal DHA, and Essential DHA pairs with it if you want to keep your DHA intake at pregnancy levels while you're breastfeeding.

Why we landed on Everydae's Essential DHA

Of the omega-3s we looked at, this is the one that checks every box for pregnancy: DHA-forward, triglyceride form, independently tested, and easy to take every day.

• 500 mg DHA and 100 mg EPA per 2 softgels

• Natural triglyceride form

• Wild-caught anchovy, sardine and mackerel

• Molecularly distilled to remove heavy metals, PCBs and other contaminants

• Each batch third-party tested and IFOS certified

• Mixed tocopherols for freshness, organic orange oil for taste

• Contains fish; gelatin softgel (not vegetarian)

Shop Essential DHA →

Keep reading

• Supplements for Fertility for Females: where DHA fits among the nutrients worth starting early.

• When to Start Taking Prenatal Vitamins: a stage-by-stage timeline for your prenatal routine.

• Choline in Pregnancy: DHA's partner in your baby's brain development.

Frequently asked questions

Can you take omega-3 while pregnant?

Yes. Omega-3s, especially DHA, are among the most important nutrients during pregnancy, and a quality supplement is a safe way to get them for most women. Check with your provider first if you take blood thinners or have a bleeding disorder.

How much DHA do you need during pregnancy?

Most guidelines suggest at least 200 mg of DHA a day during pregnancy. Some recommend more if you rarely eat fish. You can get it from 2 to 3 servings a week of low-mercury fatty fish, a supplement, or both.

Is fish oil safe during pregnancy?

Yes, a purified, independently tested fish oil is a safe choice for most pregnant women. Look for one that's tested for heavy metals and PCBs, like an IFOS-certified product. Skip cod liver oil unless your provider OKs it, since it also contains vitamin A.

Do prenatal vitamins contain enough DHA?

Often not. Many prenatal multivitamins contain little or no DHA, because the oil is hard to fit into a standard capsule. Check your label, and if DHA isn't listed in mg, add a separate omega-3.

What is the difference between DHA and EPA in pregnancy?

DHA is the structural omega-3 that builds your baby's brain and eyes, which is why pregnancy supplements lead with it. EPA plays more of a supporting role in your body's normal inflammatory response and heart health. Fish oil gives you both, while algal DHA is mostly DHA.

This article is for general educational purposes only and is not medical advice. It is not intended to diagnose, treat, cure, or prevent any disease, and these statements have not been evaluated by the FDA. Always consult your doctor, OB, midwife, or a qualified healthcare provider before starting, stopping, or changing any supplement, especially during pregnancy, while trying to conceive, or while breastfeeding. Product formulations may change; check the current label at everydaehealth.com for the most accurate ingredient information.