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Omega-3 in pregnancy

DHA, an omega-3 found in fish, builds up fastest in the baby's brain and eyes in the last 3 months of pregnancy. ICMR-NIN encourages food sources. Your doctor can advise whether you need a supplement.

KiloCare Team · · 3 min read · How we write and review

A tub chair with a folded shawl beside a stool with a bowl of walnuts and a glass of water by a bright window.
Walnuts and a glass of water beside a chair by the window.

Why DHA matters in pregnancy

DHA is one of the 2 omega-3s from fish and algae (EPA and DHA). The NIH (US National Institutes of Health) says getting enough of these, especially DHA, is important in pregnancy. It matters for the mother's health and for the baby's growth and development.[1]

DHA is concentrated in the brain and in the retina of the eye. It builds up most quickly in the third trimester, the last 3 months of pregnancy.[1]

India's dietary guidelines, from ICMR-NIN, list long-chain omega-3s (EPA and DHA) among the nutrients that need special focus in pregnancy. Iron, folic acid, vitamin B12 and iodine are on the same list.[2]

What trials found

The NIH fact sheet reports a 2018 review by Cochrane, a group that reviews medical trials. It found that long-chain omega-3s in pregnancy reduced the risk of preterm birth (before 37 weeks) and of early preterm birth (before 34 weeks).[1] The review's authors rated this evidence as high quality.[1] The review cannot tell you whether you need a supplement, or how much. Your doctor can answer that for you.

Trials of EPA or DHA taken by mothers in pregnancy have not shown consistent benefits for the baby's thinking or eyesight.[1] Heart, memory and other findings are in our article on omega-3 research.

How much DHA, and what Indian women eat

ICMR-NIN advises pregnant and breastfeeding women to have at least 200 mg of DHA a day.[3] This is a figure for pregnant women as a group. Your doctor decides what you need.

For other ICMR-NIN figures, see how much omega-3 adults need.

In a 2009 study of 676 pregnant women in urban South India, just over half ate fish, and in small amounts. The middle value of their DHA intake was about 10 mg a day. Half the women had less, and half had more.[4]

One study cannot describe your own diet. It is one reason to raise the question at your next visit.

Food and supplement questions

ICMR-NIN calls oily fish a good source of long-chain omega-3s.[2] In pregnancy and breastfeeding, it says oil seeds, nuts, beans and fish must be encouraged.[2]

The NIH notes that US government agencies encourage pregnant women to choose seafood lower in mercury, such as salmon, anchovies, sardines, Pacific oysters and trout.[1] Ask your doctor about the fish you eat at home.

If you eat no fish, ICMR-NIN's first advice is more plant omega-3 (ALA).[3] Oil seeds, nuts and beans give it.[2] Only a small share of ALA becomes EPA and DHA in the body. The NIH puts that share at less than 15%.[1] Getting omega-3 from Indian food lists the foods.

A table in the NIH fact sheet covers pregnant women who eat a vegetarian or vegan diet. It advises them to ask a health care provider whether they need an EPA or DHA supplement.[1]

If you are thinking of cod liver oil, ask your doctor first: it also gives vitamin A and vitamin D.[1] Side effects and medicines are covered in Is omega-3 safe?

Ask your doctor before you take an omega-3 supplement if you take a blood thinner or any medicine regularly, are pregnant or breastfeeding, or are buying it for a child.

If you have a fish or shellfish allergy, ask your doctor before you take fish or krill oil.

Do not take more than the pack says.

Anyone who takes medicine for diabetes should check with their doctor before changing their meals.

Medical disclaimer: This article is general information. It does not replace advice from your doctor about your own health.

Common questions

Ask your doctor. ICMR-NIN encourages oil seeds, nuts, beans and fish in pregnancy. Your doctor can tell you whether your food gives you enough DHA, an omega-3 found in fish.

Start with plant omega-3 (ALA) from oil seeds, nuts and beans, as ICMR-NIN advises. Ask your doctor whether you also need an EPA or DHA supplement.

US agencies suggest fish lower in mercury, such as sardines and trout. Ask your doctor about the fish you eat at home.

Sources

  1. National Institutes of Health, Office of Dietary Supplements. Omega-3 fatty acids: fact sheet for health professionals [Internet]. National Institutes of Health; 2025 Aug 22 [cited 2026 Oct 23]. Available from: ods.od.nih.govCited atOmega-3s and Health, Infant health and neurodevelopmentOmega-3s and Health, Infant health and neurodevelopmentOmega-3s and Health, Infant health and neurodevelopmentOmega-3s and Health, Infant health and neurodevelopmentOmega-3s and Health, Infant health and neurodevelopmentOmega-3s and Health, Infant health and neurodevelopmentIntroductionTable 3Sources of Omega-3s, Dietary supplements
  2. ICMR-NIN Expert Committee. Dietary Guidelines for Indians - 2024. Hyderabad: ICMR-National Institute of Nutrition; 2024. Available from: nin.res.inCited atp. 13, Guideline 2p. 13, Guideline 2p. 54, Guideline 7p. 53, Guideline 7
  3. ICMR-National Institute of Nutrition. Nutrient requirements for Indians: recommended dietary allowances and estimated average requirements, 2020. A report of the expert group. Hyderabad: ICMR-NIN; 2020. Updated 2024. Available from: nin.res.inCited atp. 113 (PDF p. 125), Chapter 6p. 115 (PDF p. 127), Chapter 6
  4. Muthayya S, Dwarkanath P, Thomas T, Ramprakash S, Mehra R, Mhaskar A, et al. The effect of fish and omega-3 LCPUFA intake on low birth weight in Indian pregnant women. Eur J Clin Nutr. 2009;63(3):340-6. doi:10.1038/sj.ejcn.1602933. PMID: 17957193. Available from: nature.comCited atAbstract, Results