# Should I take fish oil in pregnancy?

Source: https://www.pregnancypowerhour.com/pregnancy/can-i/take-fish-oil-pregnant
Last updated: 2026-07-15

> Fish oil, or its DHA component, is beneficial for fetal brain and eye development, and can be obtained through diet or carefully selected supplements.

Considering fish oil supplements during pregnancy often comes down to ensuring adequate intake of DHA for your baby's development. Docosahexaenoic acid, or DHA, is a crucial omega-3 fatty acid that plays a significant role in the healthy formation of your baby's brain and eyes. During pregnancy, the recommendation is to aim for around 200–300mg of DHA daily to support this vital growth. For many, this essential nutrient can be met through dietary choices, with "Best Choices" fish like salmon, sardines, and anchovies being excellent sources. These options offer a natural way to integrate DHA into your diet, much like exploring [Is yoga safe during pregnancy?](/pregnancy/can-i/do-yoga-pregnant) can gently support your physical well-being.

If dietary intake of DHA feels challenging or you're seeking to ensure consistent levels, fish oil supplements are one option to consider. However, the landscape of supplements can feel overwhelming, and making an informed decision is key. When exploring fish oil supplements, it's incredibly important to look for products that are molecularly distilled and third-party tested. This rigorous testing helps confirm the removal of potential contaminants like mercury and PCBs, ensuring a cleaner product for you and your baby. Organizations like Clean Label Project and Consumer Lab have highlighted that not all brands meet these standards, sometimes finding issues with oxidation or contamination. This attention to detail in choosing supplements mirrors the careful consideration you might give to your movement choices, whether you're wondering [Can I do Pilates while pregnant?](/pregnancy/can-i/do-pilates-pregnant) or other forms of exercise.

For those who prefer a plant-based approach or have concerns about fish-sourced products, algal DHA offers a wonderful alternative. This option provides the same beneficial DHA, derived from algae, without any fish-source contamination concerns. It's about finding what aligns best with your preferences and dietary needs, always with the goal of supporting your pregnancy with clarity and confidence. This personalized approach is at the heart of making informed choices, whether it's about your nutrition or your physical activity, like understanding the nuances of [Can I lift weights while pregnant?](/pregnancy/can-i/lift-weights-pregnant) safely.

Ultimately, the decision to take fish oil, or any supplement, is a personal one you get to make in collaboration with your care provider. My role as a birth doula is to offer evidence-based education and support your autonomy, helping you navigate these choices with a calm and grounded perspective. We can explore your dietary habits, discuss supplement options, and help you feel clear about the path forward. Your provider is your best resource for your specific situation, and they can offer tailored guidance based on your health history and individual needs.