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

Like fish, fish oil provides two omega-3 fatty acids, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Research shows that these polyunsaturated fatty acids help to support your baby's brain and eye development. But do you need to take a fish oil or another omega-3 supplement during pregnancy? Here's what you need to know.

DHA in pregnancy

Because DHA is so beneficial for a baby's brain and eye development, most experts recommend that pregnant and breastfeeding women aim to have at least 200 mg of DHA daily.

The best way to ensure you and your baby get the DHA you need is by eating a variety of low-mercury fish. But if fish isn't a regular part of your diet, you can look for another source. Some prenatal vitamins have the recommended 200 mg of DHA. Or, you could take fish oil or another separate omega-3 supplement.

Fish oil during pregnancy

Fish oil is in many omega-3 supplements because it contains DHA and EPA. Benefits of fish oil (and other omega-3 supplements) during pregnancy may include:

• small benefits in child cognitive development
• reduced risk of preterm delivery (before week 37 of pregnancy) and early preterm delivery (before week 34 of pregnancy)
• reduced risk of babies born at a low birth weight or admitted to the neonatal intensive care unit (NICU)
• a reduced risk for moms of depression in pregnancy and postpartum

However, these are not at all guaranteed. It's not clear that supplements provide the same great benefits during pregnancy as eating fish and other seafood, which is why experts say it's better to try and get your omega-3s from food sources first.

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

Yes, it's safe to take fish oil and other omega-3 supplements during pregnancy – they are purified of environmental toxins like mercury.

You can find omega-3 supplements in liquid, soft chews, and soft gel form. Check to be sure the supplement is third-party certified by an independent lab, such as ConsumerLab.com, NSF International, or U.S. Pharmacopeia (USP). Because the Food & Drug Administration (FDA) doesn't test whether supplements are pure or contain the amount of nutrients listed on the label, third-party certification helps ensure that any omega-3 supplement brand you choose is safe and high-quality.

Also keep in mind that while cod liver oil is a good source of DHA, you need to avoid it during pregnancy. That's because cod liver oil contains a type of vitamin A that can cause birth defects, especially when consumed during the first trimester.

Other good sources of omega-3s in pregnancy

Eggs and chicken also contain small amounts of DHA. And although some plant foods (such as walnuts, flaxseed, canola oil, and soybeans) are good sources of omega-3 fatty acids, they contain ALA (alpha-linolenic acid) but not DHA. The body can convert ALA into DHA, but only in very limited amounts.

Other DHA supplements are derived from algae. In fact, the omega-3 found in fish actually comes from the algae they eat. Algal supplements have no mercury and no fishy aftertaste, plus they're appropriate for vegetarians and vegans.