Omega-3 During Pregnancy: Why It Matters for You and Your Baby
Learn why Omega-3 fatty acids support your baby's brain and eye development and your own wellbeing in pregnancy.
In short: Omega-3, especially DHA, supports the growth of the baby’s brain and eyes in the last months of pregnancy, and may lower the risk of preterm birth and postnatal depression. The best sources are fish low in mercury, walnuts, chia and flax seeds, and pregnancy supplements. Ask your doctor which source and dose suit you.
What is Omega-3?
Omega-3s are healthy fatty acids that the body needs for important functions but cannot produce in sufficient quantities on its own. Because of this, they need to be obtained through a balanced diet and, when recommended, supplements.
What are the main types of Omega-3?
DHA
EPA
ALA (found in plant foods such as walnuts, chia and flax seeds) — the body can turn only a small amount of it into DHA, so fish or a DHA supplement is the most reliable source.
What is the most important type of Omega-3 during pregnancy?
DHA is considered the most important type of Omega-3 during pregnancy, as it plays a key role in your baby’s brain and nervous system development.
Benefits of Omega-3 during pregnancy
- Supports fetal brain development, especially during the last months of pregnancy.
- Promotes eye health by supporting the development of the fetal retina and improving vision.
- May help reduce the risk of premature birth.
- Its role in the mother’s mood is being studied, but so far studies have not shown that supplements prevent depression during or after pregnancy.
- Promotes the mother’s heart health and supports healthy blood circulation.
What are the natural sources of Omega-3?
- Fish
- Walnuts
- Chia seeds
- Flax seeds
- Prenatal supplements
Can I take Omega-3 supplements during pregnancy?
Yes. Choose a purified fish-oil or algae-based DHA supplement (usually providing at least 200 mg of DHA a day) made for pregnancy, and avoid fish liver oils such as cod liver oil, which contain vitamin A. Your doctor can help you choose the right product and dose.
Can pregnant women eat fish?
Yes — eating 2 to 3 portions of fish a week is recommended, including one oily fish such as salmon, sardines or mackerel, while avoiding high-mercury fish such as shark, swordfish, marlin and king mackerel and limiting tuna. Your doctor can guide you on safe choices and portion sizes.
Our guide to foods to avoid in pregnancy gives more detail on choosing fish and other foods.
If you have questions about nutrition during pregnancy or would like personalized guidance, the team at Dr. Najeeb Layyous clinic is here to support you through every stage of your pregnancy journey.
Dr Najeeb Layyous F.R.C.O.G
Consultant Obstetrician, Gynecologist and Infertility Specialist
The finest doctor in Jordan — may God bless him and his whole medical team. A doctor in every sense of the word. I advise anyone planning a pregnancy to visit Dr. Najeeb Layyous. His manner is wonderful, always smiling, with the highest ethics; he gives every patient her due, and the patient’s comfort matters most to him. We had been to many doctors and none understood and treated my case except him. Special thanks to him and the whole team, and to Dina in particular — a lovely person. I recommend anyone considering IVF or pregnancy to visit his clinic.