Are you pregnant and unsure when to take fish oil? The short answer is that fish oil is not a routinely recommended supplement for all pregnant women. If you eat fish regularly and variedly, you can usually get the important omega-3 fatty acids through food. However, if you rarely or never eat fish, it may be relevant to talk to your midwife or doctor about what is right for you.

Should you take fish oil when pregnant?

No, not as a general rule. In Denmark, the standard recommendations during pregnancy include folic acid, vitamin D, and iron. Fish oil is not a supplement that all pregnant women automatically need.

Fish is a good source of the omega-3 fatty acids DHA and EPA. They are part of a varied diet and also contribute iodine, selenium, and vitamin D, among other things. Therefore, it is primarily fish on your plate that is recommended rather than starting fish oil on your own.

When is fish oil relevant during pregnancy?

If you don't eat fish, eat very little fish, or have difficulty consuming fish, you can bring up the topic at your next consultation. There's no need to worry if your appetite or daily life isn't quite as you imagined. Pregnancy can change taste, smell, and energy levels.

Your midwife or doctor can help assess whether you can meet your needs through diet or if a supplement might be relevant. This also applies if you are vegetarian or vegan, have a chronic illness, or take medication that may affect your choice of supplements.

• You don't need to wait until a specific week of pregnancy to discuss fish oil.
• Do not start high-dose fish oil on your own during pregnancy.
• Always follow the dosage on any supplement and the individual guidance you receive from a healthcare professional.

How much fish is recommended during pregnancy?

As a pregnant woman, you are recommended to eat about 350 grams of fish per week, of which about 200 grams should be fatty fish. This could be herring, mackerel, or salmon, for example. Preferably choose different types of fish throughout the week to ensure a varied diet.

It is also important to follow the specific advice regarding fish that may contain undesirable substances. You should limit or avoid some large predatory fish during pregnancy. If you are unsure about a specific fish, you can ask your midwife or consult the current dietary guidelines.

What should you be aware of if you are considering fish oil?

Fish oil and cod liver oil are not the same. You should avoid cod liver oil during pregnancy because it can contain a lot of vitamin A in the form of retinol. Too much retinol can be harmful to the fetus.

Also, always check the product's ingredients. A fish oil supplement may be combined with other vitamins, and then it's important to consider the total intake. More is not necessarily better when you are pregnant.

• Do not choose cod liver oil as a substitute for fish oil.
• Avoid combining multiple supplements with the same vitamins without understanding the total amount.
• Ask your doctor or midwife before taking fish oil if you are on regular medication or have a special pregnancy course.

Can I take fish oil if I am already pregnant?

Yes, you can bring up the question even if you are already pregnant. But because fish oil is not a standard supplement for everyone, it's a good idea to let your diet and situation be the starting point. Perhaps you already eat enough fish. Perhaps you need an alternative. Both are perfectly fine.

The most important thing is not to turn pregnancy into a long list of things you need to achieve perfectly. A varied diet over time means more than individual meals or days. And dear, if you are in doubt, reach out to your midwife or doctor. You shouldn't have to face these questions alone.

Frequently Asked Questions

When should you start fish oil when pregnant?

There is no specific time, because fish oil is not routinely recommended for all pregnant women. Talk to your midwife or doctor if you rarely eat fish.

Is fish oil necessary if I eat fish?

If you eat fish several times a week and follow dietary guidelines, you will often be able to get omega-3 fatty acids through food. Your midwife or doctor can help if you have individual doubts.

Can pregnant women take cod liver oil?

No, cod liver oil should be avoided during pregnancy as it can contain large amounts of vitamin A in the form of retinol.

What if I can't eat fish at all during pregnancy?

This can happen, especially if you have nausea or altered taste. Talk to your midwife or doctor about alternatives so you can find a solution that feels safe and manageable for you.