When you are breastfeeding, it can feel like every choice on your plate matters extra. It's therefore completely natural to ask whether fish oil is a good idea while breastfeeding. The short answer is that fish oil is not a dietary supplement that authorities generally recommend for breastfeeding mothers. For most, a varied diet that includes fish is therefore the best starting point.

Can you take fish oil while breastfeeding?

As a general rule, you should not start taking fish oil or other dietary supplements on your own while breastfeeding, unless recommended by a doctor or other healthcare professional who knows your situation. This also applies if you eat little or no fish.

Fish oil contains omega-3 fatty acids, including DHA and EPA, which are found primarily in fatty and semi-fatty fish. However, dietary supplements cannot fully replicate a varied meal that also provides protein, iodine, vitamin D, and other nutrients.

If you are unsure what is right for you, it's a good idea to talk to your doctor or health visitor. This is especially true if you follow a vegetarian or vegan diet, have an illness, take medication, or have been advised to take a specific supplement.

How to get omega-3 through your diet while breastfeeding?

Fish is the most direct source of long-chain omega-3 fatty acids DHA and EPA. Official dietary guidelines recommend that you eat about 350g of fish per week, including approximately 200g of fatty fish. This may sound like a lot in a busy daily life with a small baby, but small choices also count.

• For example, choose salmon, trout, mackerel, or herring for some of your weekly fish meals.
• Use fish toppings like mackerel in tomato sauce or smoked salmon as a simple part of lunch.
• Vary between types of fish rather than always choosing the same one.
• Supplement with plant sources of omega-3 such as rapeseed oil, walnuts, chia seeds, and flax seeds in regular amounts.

 

If fish isn't usually part of your diet, you don't have to change everything overnight. Start with one small, manageable change at a time. Maybe it's fish on rye bread, a portion of salmon for dinner, or fish cakes as an easy weeknight meal.

Which fish should you be aware of while breastfeeding?

You can eat fish while breastfeeding, but it's important to vary. Some large predatory fish can contain more mercury than other fish. Therefore, you should limit fresh tuna, such as tuna steaks and sushi tuna, and reduce canned tuna.

It's not about being worried about every meal. On the contrary, fish is a good part of a healthy and varied diet. By alternating between different types of fish, you get the benefits from the fish while also reducing the risk of getting too much of unwanted substances from a specific species.

When might fish oil be relevant during breastfeeding?

There may be situations where a healthcare professional recommends fish oil or another omega-3 supplement. This could be, for example, if you don't eat fish, have special dietary considerations, or have received an individual recommendation from your doctor.

Do not choose a product based solely on the front of the package or high numbers on the label. Look at the recommended daily dose and avoid combining multiple products with overlapping content without professional guidance. Also remember that dietary supplements do not replace regular meals and a varied diet.

• Talk to your doctor or health visitor before starting fish oil during breastfeeding.
• Report all medicines and supplements you are already taking.
• Ask specifically if you have an allergy to fish or shellfish, or if you are taking blood-thinning medication.
• Stick to the recommended dose.

 

Fish oil or fish: What is best?

For most breastfeeding mothers, fish in the diet is the best place to start. Fatty fish contribute omega-3, and at the same time, you get several other nutrients that your body needs at a time when you are giving a lot of yourself.

This does not mean that you have to eat perfectly. Breastfeeding and daily life with a baby can be intense, unpredictable, and tiring. Keep it as simple as possible, and reach out for professional help if you become unsure about diet or supplements. You are doing well, even when the solution is the practical one.

Frequently asked questions

Is fish oil dangerous when breastfeeding?

Fish oil is not generally recommended as a dietary supplement during breastfeeding. Therefore, do not take fish oil on your own initiative, but talk to a healthcare professional if you are considering it.

Should you take fish oil if you don't eat fish?

Not necessarily. If you don't eat fish, you may need individual guidance on diet and any supplements. Talk to your doctor or health visitor.

Can I eat salmon and mackerel when breastfeeding?

Yes, salmon and mackerel are fatty fish that fit well into a varied diet during breastfeeding. Feel free to vary between different types of fish throughout the week.

Does fish oil help with milk production?

Fish oil should not be used as a means to increase milk production. If you experience challenges with breastfeeding, a lactation consultant, health visitor, or midwife can help you find the cause and the right support.