DHA / Omega-3 During Pregnancy

Food sources

Low-mercury fish, seafood, algae-based DHA, or clinician-approved omega-3 supplements.

Practical food guidance

• DHA and EPA are most directly available from seafood and fish oil; algae-based DHA is a useful non-fish option for many vegetarian or seafood-avoidant users.
• Common lower-mercury choices include salmon, sardines, anchovies, trout, oysters, and similar options listed by public health agencies.
• If nausea, smell aversion, budget, or vegetarian eating makes seafood difficult, ask whether fortified foods or an algae-based supplement fits your care plan.

Supplement and safety notes

• Some professional guidance supports 8-12 ounces per week of lower-mercury seafood during pregnancy, while some groups also discuss additional DHA intake.
• Do not use high-dose omega-3 supplements without clinician guidance, especially if you use blood-thinning medicine or have a bleeding disorder.

Gentle note

Choose low-mercury options and ask if you rarely eat fish or follow a vegetarian pattern.

Questions to ask your clinician

• How much lower-mercury seafood is realistic for my diet this week?
• If I rarely eat fish, would algae-based DHA or another supplement make sense?
• Are there any medication or bleeding-risk reasons I should avoid omega-3 supplements?