You want to feel good, do something good for your body, and you may have already heard that omega-3 fatty acids are particularly important during pregnancy . But there's often confusion about the dosage: Are a few fish meals a week enough, or do you need additional supplements? And what amount is really right for you – regardless of whether you're currently pregnant, trying to conceive, or breastfeeding?
In this article, you'll learn how to ensure you're getting enough Omega-3 and what you should really pay attention to. This way, you'll know exactly what your body needs right now.
Table of contents
The most important points in brief
Omega 3 fatty acids are essential for your health, well-being and hormonal balance – at every stage of life.
Your need for Omega-3 depends on your stage of life: whether you are pregnant, trying to conceive, or breastfeeding.
One to two portions of fatty fish per week can help meet the need, but they can also pose risks due to pollutants they contain.
High-quality Omega-3 supplements ensure a reliable supply without the risk of harmful substances.
Why Omega 3 is so important for women
Omega-3 fatty acids such as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are essential polyunsaturated fatty acids that the body cannot produce in sufficient quantities on its own. Therefore, their intake is so important.
Omega-3 fatty acids fulfill numerous functions in the body:
- Supporting cell function and hormone balance : Omega-3 fatty acids are important building blocks of cell membranes. They contribute to optimal nutrient absorption and smooth communication between cells.
- Regulation of inflammatory processes : EPA can be converted in the body into substances that help regulate inflammation. This supports the immune system and overall well-being.
- Brain and eye function : DHA is a key component of nerve cells and the retina. Especially during pregnancy, DHA is crucial for the development of the child's brain and eyes.
The correct Omega-3 dosage depending on the stage of life
Omega-3 fatty acids are only effective if your body has an adequate supply. Studies show that many women of childbearing age don't get enough EPA and DHA. At the same time, excessive intake is rarely necessary, as moderate amounts are sufficient to optimally support the functions of cell membranes, the brain, and hormones.
It is therefore important to adjust the amount to your stage of life and your personal needs – no more, but also no less.
The official recommendation of the DGE for women is 250 mg DHA+EPA daily (1).
However, the actual dosage can vary from person to person. Many experts believe that higher amounts are sometimes beneficial for omega-3 intake during pregnancy.
Omega-3 dosage for women trying to conceive
- Recommended dosage: 250 mg EPA+DHA per day, at least 200 mg DHA
DHA stores should be built up before pregnancy, because in the first weeks the embryo can only access the mother's reserves.
Studies show that adequate fertility can have a positive effect (2).
Omega-3 dosage during breastfeeding
- Recommended dosage: 200–500 mg EPA+DHA per day, of which at least 200 mg is DHA
The concentration of omega-3 fatty acids in breast milk depends directly on maternal intake. Studies show that daily supplementation of at least 200 mg of DHA can significantly increase the DHA content in breast milk.
Furthermore, study results indicate that Omega-3 supplements have positive effects on the child's height, immune function and a reduction in the risk of postpartum depression (3).
Omega-3 dosage during pregnancy
- Recommended dosage: 200–1000 mg DHA + at least 100 mg EPA per day
Why is the supply so important now?
- Placental function: DHA supports the development of the placenta, has an anti-inflammatory effect and promotes the formation of blood vessels.
- Brain and eyes: From the second trimester onwards, fetal DHA intake increases sharply. Higher DHA levels in umbilical cord blood are associated with better visual processing and cognitive development in the child.
- Prevention of premature births: Studies show that long-chain omega-3 fatty acids can significantly reduce the risk of premature births (3).
Even a daily supplementation of around 200 mg of omega-3 can show positive effects. However, studies suggest that a higher intake of up to 1000 mg per day may yield even more effective results (4).
Our recommendation
Omega-3 dosage after pregnancy
- Recommended dosage: 900–2000 mg EPA+DHA per day
With increasing age, the strain on the heart and circulatory system increases. Blood vessels become less elastic, and cholesterol metabolism adapts. A daily intake of 900–2000 mg of omega-3 covers the increased need that is common during this phase of life (5, 6).
Omega-3 during pregnancy: fish or supplements
Fatty fish provides important omega-3 fatty acids (EPA and DHA) as well as additional nutrients such as vitamin D, iodine, and selenium. The German Nutrition Society (DGE) also recommends eating about two portions of fish per week.
In practice, however, it is difficult for many people to meet their needs solely through fish: Fresh saltwater fish is expensive, not always available, and preparation takes time. For vegetarians or vegans, this source is completely unavailable.
Furthermore, the omega-3 content varies greatly depending on the fish species and fishing area. Some fish contain heavy metals or other pollutants. Therefore, the use of high-quality omega-3 supplements is particularly recommended during pregnancy (3).
How to recognize high-quality Omega-3 supplements
High-quality Omega-3 supplements offer a reliable alternative to marine Omega-3 sources:
- Defined amounts of EPA and DHA
- Ideally, multi-stage cleaning processes.
- Easy to take, also tasteless
- Vegan algae oil-based options available
Our recommendation
📖 Mehr im Cellavent Omega-3-Ratgeber
Wir haben einen umfassenden Ratgeber zu diesem Thema erstellt – mit wissenschaftlichem Hintergrund, EU-Health-Claim-Status, Vergleichstabelle aller Cellavent-Varianten und FAQ.
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