Omega-3 is one of the nutrients that expectant mothers have the most questions about. How much do you need, can you take too much, and which source is best? Below, we’ve summarised what is actually known, along with the official guidelines. Always discuss taking supplements during pregnancy with your midwife or doctor first.
Why is omega-3 (DHA) important during pregnancy?
DHA is an omega-3 fatty acid that occurs naturally in high concentrations in the brain. The official EU-approved claim states: Docosahexaenoic acid (DHA) maternal intake contributes to the normal brain development of the foetus and breastfed infants.
This claim has been assessed by EFSA and included in the EU Register of Nutrition and Health Claims (claim #574). An important condition applies: the effect requires an additional intake of 200 mg of DHA per day, on top of the 250 mg of EPA and DHA recommended for adults. Your body does not produce large quantities of DHA on its own, so you rely on what you consume through your diet or a supplement. Other health effects you may come across online have not been approved as authorised claims; we have therefore deliberately omitted them here.
How much omega-3 do you need during pregnancy?
In addition to the 250 mg of EPA and DHA recommended for adults, EFSA and the Netherlands Nutrition Centre advise pregnant and breastfeeding women to consume an extra 200 mg of DHA daily.
In practice, this amounts to more than the standard adult dose. You can obtain this from food, from a supplement, or from a combination of both. To summarise:
| Group | Recommended daily intake |
|---|---|
| Adults (general) | 250 mg EPA and DHA |
| Pregnant or breastfeeding | 250 mg EPA and DHA, plus approximately 200 mg extra DHA |
When taking a supplement, always check the label: look at the amount of DHA per daily dose, not the total amount of oil or ‘omega-3’ in general. As you need an extra 200 mg of DHA during pregnancy on top of the usual adult intake, you may need a higher dose (for example, several capsules) than a standard daily dose. Discuss the correct dosage with your midwife or doctor.
Can you take too much omega-3 during pregnancy?
At the doses recommended during pregnancy, taking too much omega-3 is rarely a problem. EFSA considers a combined supplemental intake of EPA and DHA of up to approximately 5 grams per day to be safe for adults.
There is, however, one point to bear in mind that is unrelated to the amount of omega-3 itself: cod liver oil. This contains high levels of vitamin A (retinol), and excessive vitamin A intake is not recommended during pregnancy. The Netherlands Nutrition Centre therefore advises against taking cod liver oil if you are pregnant. Ordinary fish oil and algae oil do not contain this high dose of vitamin A. If you are taking high doses of omega-3 or other supplements, discuss this with your midwife or doctor so that you can keep an eye on your total intake.
Which omega-3 should you choose: fish or algae?
Both oily fish and algae oil provide DHA. Algae are the original source: fish obtain their omega-3 from the algae they eat, and not the other way round.
Oily fish such as salmon, herring and sardines are a good dietary source, and the Netherlands Nutrition Centre advises pregnant women to eat fish about once a week. At the same time, there is a restriction on certain predatory fish (such as fresh tuna), as these can accumulate mercury and other heavy metals. An algae oil supplement provides DHA derived from algae rather than fish; this means the mercury issue associated with certain fish does not apply. It is plant-based and a good option if you eat little or no fish. If you want both DHA and EPA, there is also an algae oil supplement containing both DHA and EPA.
When taking a supplement, always check the label to see how much DHA is contained in each daily dose. To reach the extra 200 mg of DHA during pregnancy, you may need a higher dose (for example, several capsules) than a standard adult daily dose. You should therefore discuss the correct dosage with your midwife or doctor.
When should you start thinking about omega-3 before and during pregnancy?
Some guidelines advise pregnant women and those planning to conceive to ensure they are getting sufficient DHA in good time; discuss the right timing with your midwife. The baby’s brain development continues throughout the entire pregnancy.
A baby’s brain begins to develop around the fifth week, and this development continues throughout pregnancy, peaking in the third trimester. The EU-approved claim (#574) states: Docosahexaenoic acid (DHA) maternal intake contributes to the normal brain development of the foetus and breastfed infants. As this claim also covers breastfed infants, it applies both during pregnancy and during the breastfeeding period.
Do you need an omega-3 supplement during pregnancy?
That depends on your diet. If you eat oily fish weekly, you’re already getting some of the recommended DHA from your diet; if you eat little or no fish, a DHA supplement can help bridge the gap.
For those who follow a plant-based diet or wish to avoid fish, an algae oil supplement is an option. Check the label to see how much DHA is contained in each daily dose and bear in mind that during pregnancy you may need more than a standard daily dose to meet the recommended intake. As every situation is different, your midwife or doctor remains the best person to assess what is right for you and your baby.
Frequently asked questions
Is omega-3 safe during pregnancy?
At the recommended doses, omega-3 is considered safe. Avoid cod liver oil due to its high vitamin A content, and if in doubt or when taking high doses, consult your midwife or doctor.
Can I continue to take omega-3 whilst breastfeeding?
Yes. The EU-approved health claim for maternal DHA covers not only the foetus but also breastfed infants, so this also applies during the breastfeeding period. DHA is passed on to your baby via breast milk. Consult your midwife or doctor to find out what is appropriate for you.
Is algae oil just as good as fish oil?
Algae oil is an equivalent source of DHA. After all, fish obtain their omega-3 from algae. Algae oil provides DHA derived from algae; it is plant-based and does not pose the mercury concerns associated with certain fish.
From which week does my baby need DHA?
The baby’s brain development begins around week five and continues throughout pregnancy, peaking in the third trimester. The EU-approved claim (#574) states: Docosahexaenoic acid (DHA) maternal intake contributes to the normal brain development of the foetus and breastfed infants. As this covers breastfed infants too, it applies throughout the entire pregnancy and the breastfeeding period. Consult your midwife about the correct intake for your situation.
Take your time choosing
If you’re looking for a plant-based source of DHA, our vegan omega-3 is made from algae oil rather than fish. The label tells you exactly how much DHA is contained in each daily dose. Bear in mind that reaching the extra 200 mg of DHA on top of the standard adult intake during pregnancy may require a higher dose (for example, several capsules); discuss the correct dosage with your midwife or doctor. You’ll find all the variants in the omega-3 collection. If you’d like to review the basics first, take a look at what omega-3 is good for or what vegan omega-3 is used for. Your health and your baby’s health are our top priority.
