What Happens If Omega-3 Is Lacking During Pregnancy? Risks & Prevention

Last Updated on January 6, 2026 by Healthy Home

The development of the child’s brain and eyes would be impacted if your diet lacked enough Omega-3.

Reviewed by Public Health Expert (MPH), with experience in maternal and child health programs.

Medical Disclaimer : This information is for educational purposes only and does not replace professional medical advice. For personalized guidance, consult a qualified healthcare provider. This article was reviewed by a Public Health Expert (MPH) with experience in maternal, infant and child health programs aligned with WHO and UNICEF frameworks.

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Good source of Omega-3 :

Pregnancy is an important stage in the life of women and the developing fetus. Every food taken in during pregnancy significantly helps in a good pregnancy and the best possible growth and development of the baby. The brain together with eyes and nervous system require omega-3 fats DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) for their normal development of these organs during early development.

Inadequate Omega-3 intake during pregnancy may negatively affect maternal health and fetal development. We should now understand the value, what will happen if it is lacking and how one can keep levels enough.

The Importance of Omega-3 During Pregnancy:

The omega-3 fatty acids have a number of supportive functions in pregnancy:

• Brain Development: DHA is a significant structure in the brain and it helps in learning, memory as well as cognitive growth in the baby.
• Eye and Vision Health: DHA is also an important component of the retina and helps to develop the normal vision.
• Nervous System Support: Omega-3 aids in intercellular communication in the nervous system which assists in development of the nervous system.
• Immune and Inflammatory Balance: There is anti-inflammatory effect of omega-3 fatty acids which help in immune functioning.
• Pregnancy Outcomes: Consumption of sufficient amount of omega-3 can reduce the risk of preterm delivery and low birth weight.

The unborn baby solely relies on the mother to provide it with omega-3. In case the food intake of the mother is low, the infant might not get enough to develop well.

Possible Effects of Omega-3 Deficiency on the Baby

If PW is having low intake of Omega-3, may experience some of the health challenges:

• Slow Growth of the Brain: Lack of enough DHA can have an impact on cognitive growth, learning skills and memory.
• Delays in Visual Development: Deficiency of omega-3 can have an impact on the retinal development and hence vision.
• Behavioral and Attention Problems: According to some studies there is a possible relationship between low levels of omega-3 in the pregnancy period and the increased risk of attention or learning problems in later childhood.
• Reduced Immune Resistance: Omega-3 helps to maintain the health of the immune system and a lack of it can make a person susceptible to infections or allergies.
• Future Metabolic Risks: Omega-3 is also relevant in metabolism and decreased consumption can be associated with an increased risk of metabolic problems in the future.

Possible Effects of Omega-3 Deficiency on the Mother

Women who have low levels of omega-3 during pregnancy will have some health problems, such as:

• Increased Risk of Preterm Birth: There is some evidence of low omega-3 levels and preterm born infants as well as low-weight babies.
• Risk of Pre-eclampsia: Omega-3 is an anti-inflammatory, which can help maintain a normal blood pressure rate.
• Mood Changes and Postpartum Depression: It has been indicated that lower levels of omega-3 are related to mood changes and high risk of postpartum depression.
• Cognitive Symptoms: The lack of omega-3 in the body can lead to the development of fatigue, impaired concentration, and memory impairment.
• Cardiovascular and Joint Health Concerns: Omega-3 is beneficial to the heart and can be used to maintain inflammation.

Indications of Omega-3 Deficiency During Pregnancy

The following are some of the widely reported symptoms that could be in response to low intake of omega-3:

• Dry or irritated skin
• Mood swings or low mood
• Difficulty concentrating
• Increased fatigue

These are not the symptoms peculiar to omega-3 deficiency and are always to be addressed with a medical practitioner.

Best Food Sources of Omega-3 During Pregnancy:

There are sources of omega-3 fatty acids: animal and plant-based:

Sources of Animal-Based (DHA and EPA-rich) Sources:

• Salmon
• Sardines
• Mackerel (do not use king mackerel)
• Trout
• Omega-3–enriched eggs

Plant-Based Sources:

• Flaxseeds and flaxseed oil
• Chia seeds
• Walnuts
• Mustard oil, groundnut oil and rice bran oil (they are coupled together)

The omega-3 (ALA) found in plants is partially convertible into both DHA and EPA.

Omega-3 Supplements During Pregnancy: Are They Safe or Not?

Supplements of omega-3 can be considered in case of insufficiency in the diet. However:

• The intake of supplements is to be taken under the guidance of a medical professional.
• Supplements made of fish oil ought to be filtered and checked on mercury.
• Vegetarians and vegans can resort to algal oil supplements.
• There are prenatal vitamins that contained DHA to help the fetus develop.

They should not be self-supplemented without medical advice in the course of pregnancy.

What should a woman eat for enough omega-3 when pregnant?

• Since the body cannot naturally create omega-3, it must therefore be taken from food or supplements.
• Finest food source of omega-3 heavy on DHA & EPA: Salmon, sardines, mackerel, trout flax seeds and chia seeds abound in ALA plant abased Omega3
• Walnuts & Almonds: Provide Sufficient Fats
• The Omega-3 enriched eggs serve as a top-quality DHA supplement.
• Omega rich product in these two types of milk is used to replace dairy products with plant-based options.

Recommended Omega-3 Intake During Pregnancy:
Most health experts recommend 200–300 mg of DHA per day during pregnancy. Requirements may vary based on diet and health status, so supplementation should be guided by a healthcare provider.

FAQs:

1. Why is Omega 3 important during pregnancy?
Ans. It is crucial for the development of baby’s brain, eye/vision and other overall growth.

2. What occurs, if a pregnant woman doesn’t have sufficient Omega 3?
Ans. In such case, poor fetal brain development may occur with low birth weight baby may birth & may be increased risk of depression during postpartum period.

3. In case of low level Omega 3, can it affect the baby’s future health status?
Ans. Yes, it may impact the child’s cognitive ability, vision with emotional health later in life.

4. What are signs of Omega-3 deficiency during pregnancy?
Ans. Dry skin, swings of mood, poor concentration & may be fatigue.

5. Which foods are rich in Omega 3 for pregnant women?
Ans. People can eat salmon, walnuts, chia seeds, flaxseeds or Omega 3 fortified eggs.

6. Does, Omega 3 supplement safe during the entire pregnancy period?
Ans. Still, I would advise you to see a doctor first to pick the right medication and determine the best dosage without putting your health at risk.

7. How much Omega 3 does a pregnant woman need daily?
Ans. Many specialists recommend eating or taking 200–300 mg of DHA every day while pregnant.

8. Has Omega 3 supplementation can improve the pregnancy outcomes?
Ans. Yes. A healthy intake of Omega 3 may reduce the chance of preterm birth and ensure a good birth weight.

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Trusted References and Research Sources:

1. WHO Guidance on Fish Oil During Pregnancy
   https://www.who.int/tools/elena/bbc/fish-oil-pregnancy
2. Scientific Evidence on Omega-3 Fatty Acids in Pregnancy (PMC)
   https://pmc.ncbi.nlm.nih.gov/articles/PMC2621042/
3. Omega-3, Fish Oil, and Pregnancy – American Pregnancy Association
   https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/omega-3-fish-oil-and-pregnancy/
4. Role of Omega-3 Fatty Acids in Maternal and Infant Health (PMC Review)
   https://pmc.ncbi.nlm.nih.gov/articles/PMC7926714/
5. Impact of Omega-3 Intake on Pregnancy Outcomes (Clinical Review – PMC)
   https://pmc.ncbi.nlm.nih.gov/articles/PMC5372860/
6. PubMed Study on Omega-3 Supplementation During Pregnancy
   https://pubmed.ncbi.nlm.nih.gov/30307735/
7. Health Benefits of Omega-3 Fatty Acids – Healthline
   https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
8. Recent PubMed Research on Omega-3 and Maternal Health
   https://pubmed.ncbi.nlm.nih.gov/34383914/

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About the Author – “Mr. Bibhu Ranjan Mund”, Master in Public Health (MPH) from IIHMR University, Jaipur (Rajasthan) has experience of 18 years in Public Health activities. Through “Healthy Home”, we share the evidence & experienced based health & wellness guides with solutions for every day well-being.