continued:

Pregnancy and fish: What's safe to eat?

Are there other guidelines for pregnancy and fish?

Consider these precautions:

  • Avoid large, predatory fish. To reduce your exposure to mercury, don't eat shark, swordfish, king mackerel or tilefish.
  • Avoid raw fish and shellfish. To avoid ingesting harmful bacteria or viruses, avoid raw fish and shellfish — especially oysters and clams — and anything you know was caught in polluted water. Refrigerated smoked seafood, such as lox, also is off-limits.
  • Understand local fish advisories. If you eat fish from local waters, pay attention to local fish advisories. Larger game fish contaminated with chemical pollutants could potentially harm a developing baby. If advice isn't available, limit fish from local waters to 6 ounces (170 grams) a week and don't eat other fish that week.
  • Cook seafood properly. Cook fish to an internal temperature of 145 F (63 C). The fish is done when it separates into flakes and appears opaque throughout. Cook shrimp, lobster and scallops until they're milky white. Cook clams, mussels and oysters until their shells open. Discard any that don't open.

Are fish oil supplements safer than fresh or frozen fish?

While some research has shown that women who take fish oil supplements during pregnancy might improve their children's hand-eye coordination, the findings are preliminary — and other research doesn't support a link between fish oil supplements and improved cognitive or language development in children. The safety of fish oil supplements during pregnancy also has yet to be established. More studies are needed before fish oil supplements can be routinely recommended during pregnancy.

Are there other ways to get omega-3 fatty acids?

Most research on pregnancy and omega-3 fatty acids focuses on seafood or supplements. Other sources of omega-3 fatty acids — such as flaxseed oil, canola oil, soybean oil, ground flaxseed and walnuts — can be part of a healthy diet as well. However, researchers haven't yet determined whether omega-3 fatty acids from plant sources can promote fetal brain development.

What's the bottom line?

Though mercury can harm a developing baby's brain, eating average amounts of seafood containing low levels of mercury during pregnancy hasn't been shown to cause problems. And the omega-3 fatty acids in many types of fish — especially salmon and tuna — can promote healthy cognitive development. As long as you avoid fish known to be high in mercury or contaminated with pollutants, fish can be a regular part of your healthy-eating plan during pregnancy.

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References
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  2. Oken E. Risks and benefits of fish consumption and fish oil supplements during pregnancy. http://www.uptodate.com/home/index.html. Accessed Oct. 28, 2010.
  3. What you need to know about mercury in fish and shellfish. United States Environmental Protection Agency. http://water.epa.gov/scitech/swguidance/fishshellfish/outreach/advice_index.cfm. Accessed Oct. 28, 2010.
  4. Fresh and frozen seafood: Selecting and serving it safely. U.S. Food and Drug Administration. http://www.fda.gov/food/resourcesforyou/consumers/ucm077331.htm. Accessed Oct. 29, 2010.
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  8. Position of the American Dietetic Association: Nutrition and lifestyle for a healthy pregnancy outcome. Journal of the American Dietetic Association. 2008;108:553.
  9. Dietary Guidelines for Americans 2010. U.S. Department of Health and Human Services. http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/PolicyDoc.pdf. Accessed Jan. 31, 2011.
  10. Position of the American Dietetic Association: Vegetarian diets. Journal of the American Dietetic Association. 2009;109:1266.
  11. Month 5 (weeks 17 to 20). Your Pregnancy and Childbirth: Month to Month. 5th ed. Washington, D.C.: American College of Obstetricians and Gynecologists; 2010:85.
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  13. Fish facts. The National Women's Health Information Center. http://www.4women.gov/pregnancy/mom-to-be-tools/fish-facts.pdf. Accessed Feb. 11, 2011.
PR00158 Feb. 26, 2011

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