Whether you’re pregnant, planning to be, or researching for someone you love, you’ve come to the right place to learn about the benefits of omega-3 fish oil during pregnancy. We’ll explore why omega-3s are critical during pregnancy and how to get a steady source of omegas you can trust. If you don’t love eating fish, keep reading for a workaround that provides key omegas from fish every day!
What is fish oil and why does it matter during pregnancy?
Fish oil is a source of omega-3 fatty acids, which are types of polyunsaturated fat aka “good fats.” The body does not make adequate amounts of omega-3s on its own, so you need to get them from the food you eat or from fish oil supplements. The best supplements are made from oily, cold-water fish, such as salmon, sardines, anchovies, and mackerel.
Why are these unsaturated fats so key? Your body needs fat on a daily basis to be able to function, just like you need daily protein and carbohydrates. Good fats form the foundation of major fatty tissues in the body, such as in the brain and eyes. Omega-3s are also part of cell membranes, and support heart, joint, and skin health.* Because of their importance for building healthy cells, omega-3s are needed from the very beginning of life—during pregnancy. Taking a high-quality fish oil supplement is super-helpful because it’s so easy to get your omegas every day, without fail!
Benefits of Omega-3s for mom and baby
Scientists believe the healthy omega-3s that matter most for pregnancy are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). These omegas help support the baby’s healthy development, and they also support the health of the mother.
- Fish oil benefits for baby: Healthy brain and eye development*
- Fish oil benefits for mom: Heart, brain, eye, joint, and skin support and supports positive mood*
- Bonus! Fish oil benefits during nursing: Continued brain and eye support for your baby*
Food sources vs. fish oil supplements
Because the human body doesn’t make its own omega-3s efficiently, you need to have a regular source from food and/or supplements. The American College of Obstetricians & Gynecologists recommends eating fish every week before pregnancy, during pregnancy, and while breastfeeding. Specifically, they suggest eating 2-3 servings of fish or shellfish per week (one serving is 4 ounces). Fish can be fresh, frozen, or canned. Fish is also a good protein source (which is important for healthy baby and mom).
But the truth is, many Americans, including pregnant ones, don’t eat that much fish in a week… or even in a month! That means they may not be getting adequate omega-3 fatty acids. One way to fill nutritional gaps is to take fish oil supplements. Prenatal fish oil like our Wholemega™ Fish Oil for Moms can help meet your needs for DHA and EPA without worrying about how much fish to eat.
Wondering about mercury and other toxins in fish? The Food & Drug Administration covers this by recommending pregnant women avoid the following types of fish, which are prone to higher mercury levels: king mackerel, marlin, orange roughy, shark, swordfish, tilefish, and bigeye tuna.
How much fish oil do pregnant women need?
Health experts recommend that pregnant women consume DHA and EPA daily, which you can achieve by taking a daily fish oil supplement. New Chapter’s fish oil pregnancy supplement delivers 180 mg of EPA and 220 mg of DHA per 4-softgel serving.
Because individual needs can vary based on diet and stage of pregnancy, it’s best to confirm your omega needs with your healthcare provider.
How to choose the right fish oil
Not all fish oil supplements are created equal. Choosing the right omega-3 supplement means seeking out both quality and effectiveness. Here are key factors to consider:
- Fish Source: Where does the fish oil come from? We know exactly where Wholemega is from! New Chapter’s fish oil comes from an Alaskan salmon fishery independently certified as meeting CSI's environmentally responsible fishery management standard (CSI is Certified Seafood International). This certification includes a robust Chain of Custody with the ability to identify harvest origin.
- Product Testing: Ensure the product meets standards for mercury. Wholemega for Moms meets or exceeds strict safety testing standards for mercury and other heavy metals, as certified by NSF.
- Freshness: Avoid supplements with artificial flavors that mask rancidity. Wholemega is 100% fresh-pressed wild Alaskan salmon oil. We use a proprietary Botanical Antioxidant Stability System (BASS™) with oregano and rosemary extracts to preserve freshness.
- Processing Method: Our fish oil is Upcycled Certified®, meaning it helps avoid food waste by using nutritious, upcycled salmon trim from fish caught and filleted for fine grocers and restaurants. Unlike typically processed fish oil, Wholemega fish oil is fresh-pressed for absorption and extra-virgin, like a fine olive oil. Our gentle, food-grade process preserves wild salmon's whole 17 omega fatty acids, unlike many other fish oils that are processed with high-heat sterilization, distillation, and bleaching.
- Form: Make sure the format of the fish oil (such as softgel or gummy) is something you will want to take regularly during pregnancy and beyond. Wholemega for Moms is thoughtfully crafted in miniature softgel form, so it’s easy to swallow for your comfort.
Do you still need to eat fish if you take a supplement?
Even if you take a fish oil during pregnancy, eating seafood can still have benefits. Foods like salmon, sardines, anchovies, and canned light tuna provide not only DHA and EPA but also high-quality protein, vitamins, and minerals that supplements alone can’t match. While supplements can ensure a consistent intake of DHA, adding seafood to your diet delivers nutrition and variety, making it a nice, balanced approach for both mom and baby. Check in with your health-care provider for personalized eating recommendations.
You’re doing a great job!
There is SO much info out there about pregnancy and supporting your baby’s healthy development. Big kudos to you for looking into the right good fats for healthy baby and mom! New Chapter is here for you with excellent quality omega-3s from fish oil crafted for brain and visual development during pregnancy and through nursing.* Think of Wholemega for Moms as an easy-peasy source of daily DHA and EPA. And add smart seafood choices (fish and shellfish) for the nutritional value, if you want!
Want a few more tips? Check out our top 10 must-haves for expecting moms.
Written by Katherine Innis
