Common Questions and Concerns in Pregnancy
Pregnancy often brings many questions:
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How much weight should I gain?
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What should I eat — and avoid?
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Can I keep exercising?
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What supplements are safe and beneficial?
Among these concerns is the safety of fish consumption due to mercury exposure. But recent research suggests that when eaten in moderation, fish may provide more benefits than risks, especially for your baby’s long-term metabolic and neurocognitive health.
New Study: Fish Intake During Pregnancy Linked to Metabolic Benefits
A study published in JAMA Network Open found that eating 1–3 servings of fish per week during pregnancy was associated with improved metabolic profiles in children. Conducted by researchers at the Keck School of Medicine at the University of Southern California, the study revealed that:
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Moderate maternal fish consumption resulted in lower levels of inflammatory biomarkers (cytokines and adipokines) in children.
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These findings suggest that anti-inflammatory omega-3s EPA and DHA, found abundantly in fish, could be the mechanism behind the protective effect.
According to the authors, “The benefit of fish intake consistent with FDA and EPA recommendations exceeds the risk in terms of the metabolic health of children.”
Too Much of a Good Thing?
While moderate fish intake proved beneficial, the study also showed that high mercury exposure during pregnancy correlated with higher metabolic syndrome scores in offspring. Lead author Dr. Nikos Stratakis explained that excessive fish consumption (more than three servings per week) may allow pollutants like mercury to counteract the benefits.
This supports existing public health recommendations to consume 8–12 ounces of low-mercury fish per week—a range that balances omega-3 intake with minimal mercury exposure.
What the Study Included
This research was part of the Human Early Life Exposome (HELIX) project, a multi-country birth cohort involving 805 mothers and their children across five European countries. Researchers categorized fish intake and measured mercury levels using blood samples taken during pregnancy.
Although the study had limitations—including reliance on self-reported dietary data—the authors emphasized that their statistical adjustments and consistent results across cohorts made the findings robust.
Choosing the Right Fish During Pregnancy
According to the FDA and EPA, pregnant and breastfeeding women should:
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Consume 2–3 servings (8–12 oz) per week of a variety of seafood
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Prioritize fish low in mercury, such as:
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Salmon, sardines, trout, anchovies, and crab (Best Choices)
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Grouper, halibut, and snapper (Good Choices)
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Avoid high-mercury species like shark, swordfish, and marlin
These lower-mercury options are not only safer—they're also excellent sources of EPA and DHA, which are essential for fetal brain and heart development.
Supplementing with Omega-3s During Pregnancy
Not all women consume enough fish to meet their omega-3 needs. Fortunately, omega-3 supplements—particularly those rich in DHA—can help bridge the gap.
Dr. Kristina Harris Jackson of OmegaQuant notes that omega-3 intake during pregnancy has been associated with:
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Reduced risk of coronary heart disease and dementia
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Improved joint and eye health
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Most notably, enhanced brain and metabolic development in infants
For women avoiding fish, DHA-only supplements derived from algae are safe and effective. Experts recommend at least 200 mg of DHA per day during pregnancy. High-purity supplements like Ballstad Omega-3 offer a reliable way to ensure you're meeting these needs without exposure to mercury or other contaminants.
Systematic Reviews Support Seafood Consumption in Pregnancy and Childhood
Two major systematic reviews addressed by the 2020 Dietary Guidelines Advisory Committee (DGAC) further reinforce the benefits of seafood:
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Pregnancy: Moderate and consistent evidence shows that seafood intake is associated with improved neurocognitive development in children, beginning with as little as 4 oz per week, and continuing beyond 12 oz/week—even up to 100 oz/week in some studies.
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Childhood: Seafood consumption of more than 4–12 oz/week was associated with better cognitive outcomes in children and adolescents.
Importantly, these reviews found no evidence of harm at higher seafood intake levels, underscoring the safety of fish when consumed in recommended amounts.
DHA Supplementation May Also Help Prevent Childhood High Blood Pressure
A 2019 study in JAMA Network Open (known as the KUDOS trial) adds another reason to consider DHA supplementation during pregnancy. Researchers found that children of mothers who took DHA had lower blood pressure, even if the children became overweight or obese.
In contrast, children in the placebo group showed higher systolic and diastolic blood pressure. According to Dr. Susan Carlson, the study’s co-author, “Prenatal DHA exposure appears to program the developing fetus to be protected against the blood pressure-elevating effects of obesity in childhood.”
Balance, Testing, and Supplementation
The research is clear: moderate fish intake and adequate omega-3 levels during pregnancy offer significant health benefits for both mother and baby. However, too much mercury can be counterproductive, so it's critical to:
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Choose low-mercury fish
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Supplement with DHA or combined EPA+DHA if your intake is low
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Consider using the Omega-3 Index test to track your omega-3 status
By combining smart dietary choices with personalized supplementation, pregnant women can confidently support their baby’s cognitive, metabolic, and cardiovascular health—now and for years to come.
Credit: OmegaQuant Website
