Omega-3 fatty acids — especially DHA — help build your baby’s brain and eyes. Getting enough during pregnancy supports your baby’s development, and some studies suggest omega-3 may modestly lower the risk of preterm birth.1

The good news is that you can get omega-3 from food, from supplements, or from a mix of both. Here’s how we think about it at Sugabi Clinic.

Do you need a fish oil supplement?

Fish oil is optional — it isn’t something every pregnant woman needs to take. Many women get enough omega-3 from their diet. We offer a supplement to selected women, and whether you take one comes down to your diet, your preference, and the cost, since fish oil supplements are an out-of-pocket expense.

If you’d like to take one, talk to your doctor at your antenatal visit and we’ll advise what suits you.

If you do take fish oil: the dose

  • A usual dose is 1,500 mg a day.
  • If a higher intake is advised, this can be increased to two tablets — 3,000 mg a day.

Your doctor will confirm what’s right for you.

Getting omega-3 from food

Oily fish is the richest natural source. Good choices include:

  • Salmon
  • Mackerel
  • Sardines
  • Trout

Aim for the amount of oily fish recommended in pregnancy, and avoid high-mercury fish — shark, swordfish and marlin — because too much mercury can affect your baby’s developing nervous system.23 If you don’t eat fish, a supplement is a reasonable way to fill the gap.

What to expect from the supplement

Fish oil is generally well tolerated. The most common niggles are a fishy aftertaste and mild stomach upset, and these are the usual reasons some women choose to stop. If the tablets don’t agree with you, let your doctor know — you can adjust the dose or rely more on dietary omega-3 instead.

The bottom line

Omega-3 is genuinely helpful for your baby’s brain and eye development, and you can get it from oily fish, a supplement, or both. A fish oil supplement is optional — offered to selected women, guided by diet, preference and cost — at a usual dose of 1,500 mg a day, up to 3,000 mg if advised. Whatever you choose, aim to include some omega-3 in your pregnancy, and steer clear of high-mercury fish.

Speak to your doctor before starting any supplement in pregnancy.

References

  1. Middleton P, Gomersall JC, Gould JF, Shepherd E, Olsen SF, Makrides M. Omega-3 fatty acid addition during pregnancy. Cochrane Database Syst Rev. 2018;11:CD003402.
  2. National Health Service. Fish and shellfish — eat well [Internet]. NHS; [cited 2026 Jul 22]. Available from: https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/
  3. National Health Service. Foods to avoid in pregnancy [Internet]. NHS; [cited 2026 Jul 22]. Available from: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/