Omega-3s Before Pregnancy: Why DHA Matters for Fertility and Early Pregnancy

Omega-3s play important roles in overall health and are especially important during pregnancy. They contribute to fetal brain, eye, and nervous system development and may also support reproductive health.

Establishing healthy omega-3 intake before pregnancy may help support reproductive health and prepare your body for the demands of pregnancy.

Looking for help choosing a prenatal vitamin?

Download the Prenatal Vitamin Starter Guide to learn which nutrients to look for, how to compare products, and what questions to ask before pregnancy.

What Are Omega-3s?

Omega-3s are a family of polyunsaturated fats that are important for human health.

The three main types of omega-3s are:

• Docosahexaenoic acid (DHA)
• Eicosapentaenoic acid (EPA)
• Alpha-linolenic acid (ALA)

DHA and EPA are found primarily in seafood, while ALA is found in plant foods such as walnuts, flaxseed, chia seeds, and hemp seeds.

The body can convert some ALA into DHA and EPA, although the amount converted is generally small.

Why Do Omega-3s Matter Before Pregnancy?

Omega-3s play important roles throughout the body. DHA is particularly important for fetal brain, eye, and nervous system development.

DHA contributes to:

• Brain development
• Eye development
• Nervous system development

During pregnancy, DHA is transferred from mother to baby through the placenta. Maternal intake influences the amount available to the developing fetus.

Research also suggests that adequate omega-3 intake during pregnancy may help reduce the risk of preterm birth, one of the reasons omega-3s are frequently included in prenatal nutrition recommendations.

Many pregnancies are not recognized until several weeks after conception. For this reason, it can be helpful to consider omega-3 intake before pregnancy rather than waiting until after a positive pregnancy test.

Can Omega-3s Affect Fertility?

Researchers continue to study the relationship between omega-3s and fertility.

Some research has found associations between omega-3 intake or omega-3 status and reproductive outcomes, including conception and fertility treatment outcomes. However, more research is needed to understand whether omega-3 supplements directly improve fertility or pregnancy outcomes.

Omega-3s should not be viewed as a fertility treatment, but they can be an important part of a healthy dietary pattern that supports overall health, reproductive health, and fetal development.

How Much Omega-3 Do You Need?

There is no Recommended Dietary Allowance (RDA) specifically for DHA or EPA.

However, many professional organizations recommend that pregnant individuals consume at least 200 mg of DHA daily. Some expert groups recommend higher intakes, particularly during pregnancy.

Omega-3 status is influenced by long-term dietary intake. If you rarely eat seafood, reviewing your intake before pregnancy may be worthwhile.

Foods That Provide Omega-3s

Fatty fish are the richest dietary sources of DHA and EPA, the omega-3 fats most closely linked to health benefits.

Many people avoid fish when trying to conceive because they are concerned about mercury. However, fish can also provide important nutrients, including DHA, iodine, vitamin D, selenium, and protein.

A practical goal is to include 2 to 3 servings, or about 8 to 12 ounces, of lower-mercury fish or seafood per week when pregnant or planning pregnancy.

Lower-mercury options include salmon, sardines, trout, herring, anchovies, tilapia, cod, and shrimp.

Fish that are highest in mercury should be avoided during pregnancy and when planning pregnancy. These include shark, swordfish, king mackerel, tilefish, bigeye tuna, marlin, and orange roughy.

Plant foods that provide ALA, another type of omega-3, include walnuts, ground flaxseed, chia seeds, and hemp seeds. The body can convert some ALA into DHA and EPA, but this conversion is limited.

For people who do not eat fish, algae-based DHA supplements may be worth discussing with a healthcare provider.

For a simple meal framework, read The Fertility Plate: A Simple Framework for Eating to Support Fertility.

Should You Take an Omega-3 Supplement?

Not everyone needs an omega-3 supplement.

For individuals who regularly consume fatty fish, dietary intake may be sufficient.

However, many people do not meet recommended omega-3 intake through food alone. In these cases, a supplement may be considered.

If you take a prenatal vitamin, it is worth checking the label to see whether it contains DHA and how much it provides. Some prenatal vitamins include DHA, while others do not.

For more guidance, read How to Choose a Prenatal Vitamin When Trying to Conceive.

For individuals who do not eat fish, algae-based DHA supplements provide a vegetarian and vegan source of DHA.

Key Takeaway

Omega-3s are important fats that support overall health and pregnancy development. DHA, in particular, plays a key role in fetal brain, eye, and nervous system development.

If you are trying to conceive, reviewing your omega-3 intake before pregnancy may help identify opportunities to support your nutritional status and prepare for pregnancy. A fertility-focused Registered Dietitian can help assess your intake and determine whether dietary changes or supplementation may be appropriate.

Looking for help choosing a prenatal vitamin?

Download the Prenatal Vitamin Starter Guide to learn which nutrients to look for, how to compare products, and what questions to ask before pregnancy.