Best Fish Oil for Pregnancy: 5 Clean, High-DHA Picks That Are Easy to Stick With

How much DHA and EPA should I look for during pregnancy?

Many prenatal guidelines emphasize DHA as the star omega-3 in pregnancy, often landing around a baseline of at least a couple hundred milligrams daily, with some people aiming higher based on diet and clinician guidance. The simplest approach is to check your prenatal first, then “top up” with a fish oil that clearly lists DHA and EPA per serving. If you rarely eat low-mercury fatty fish, your provider may recommend a higher daily total. Bring the label to an appointment so you can align the dose with your personal health history.

Can I take fish oil with my prenatal vitamin?

Yes, fish oil is commonly taken alongside a prenatal vitamin, but you still want to avoid accidental doubling on ingredients that do not mix well with pregnancy. The big one is preformed vitamin A, which is why most clinicians steer pregnant people away from cod liver oil unless specifically supervised. Also tell your OB or midwife if you take aspirin, anticoagulants, or have a bleeding disorder, since omega-3s can have a mild blood-thinning effect for some people. If you have reflux or nausea, taking fish oil with your largest meal often helps.

What should I avoid on a fish oil label when I’m pregnant?

Start by skipping cod liver oil unless your clinician specifically recommends it, because it can contain meaningful amounts of preformed vitamin A. Next, watch for “proprietary blends” that do not clearly list DHA and EPA amounts, since you cannot verify you are getting the nutrient you want. Be cautious with add-on herb blends (like strong botanicals) that are not pregnancy-specific. Finally, prioritize products that emphasize purification and contaminant testing, since the goal is a clean omega-3 source with minimal exposure to mercury, PCBs, and dioxins.

How do I reduce fishy burps and nausea from fish oil?

Timing and temperature do a lot of the work. Take your dose with food (especially a meal that includes some fat), and consider splitting the dose between two meals if your serving size allows it. Many people get fewer repeat burps by storing softgels in the refrigerator or freezer and taking them cold. If the capsule size is the problem, a liquid can be easier to tolerate than forcing down large softgels. If symptoms persist, ask your clinician whether an alternative omega-3 format or a lower dose makes sense for you.

How can I tell if my fish oil is rancid, and how should I store it?

Rancid fish oil often smells strongly “fishy,” sharp, or paint-like, and the aftertaste can linger in an unpleasant way. Softgels should not be leaking or stuck together, and liquids should not smell off when you open the bottle. Store fish oil away from heat and sunlight, keep the lid tightly closed, and follow the label’s guidance on refrigeration, especially for liquid formulas. If you are close to the expiration date or the bottle has been sitting in a warm spot (like a car or sunny windowsill), replace it rather than trying to power through.