Will Eating Fish Make My Baby Smarter? Is Fish Safe to Eat during Pregnancy?

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I understand that Omega-3 fatty acids play an essential role in in brain development of fetuses and infants. I also understand that an ideal source of Omega-3 fatty acids come from fish. However, my clinician tells me to limit my fish intake during pregnancy. What should I do?

Recently there has been a lot of controversy surrounding fish consumption during pregnancy. By being informed about mercury levels in fish and knowing the kinds of fish and shellfish that are safe to eat, you can prevent any harm to your unborn child and still enjoy the health benefits of eating seafood.

Here are some frequently asked questions regarding safety in eating fish during pregnancy.

Why is it important to eat fish?

Fish is so important not just because it is a good source of protein but because it is high in Omega-3 fatty acids.  Omega-3 fatty acids play a key role – especially one omega-3 fatty acid, docosahexaenoic acid, or DHA – in the essential development of an infant’s brain and eyes, both during pregnancy and after birth. After birth, breast-fed newborns continue to receive DHA through their mother’s milk. You will also see now baby formulas with added Omega-3 fatty acids.

I heard that many fish are contaminated with mercury. Will that hurt my baby? Should I steer clear of eating fish now that I am pregnant?

Mercury is a contaminant that is found in fish that can adversely affect brain development and the nervous system. According to new guidelines by the Food and Drug Administration (FDA) Environmental Protection Agency (EPA) pregnant women should not completely avoid fish but they should not eat certain kinds of fish because they may contain high level of mercury that can be harmful to the developing fetus.

What fish could be potentially dangerous to my baby?

You should avoid eating shark, swordfish, marlin, tuna steak (fresh or frozen), king mackerel and tile fish, also called golden or white snapper.  All of the above mentioned large fish contain the high levels of mercury.

Are there any fish that are safe to eat?

Certain kinds of fish and shellfish that have minimal levels of mercury are fine to consume in moderation. These include anchovies, butterfish, (calamari) or squid, herring, sole, salmon, shrimp, tilapia, fresh water trout and catfish.

Overall, how much fish is safe to eat during pregnancy?

The FDA and EPA recommend eating up to 12 oz. or 2 average meals per week of a variety of fish and shellfish that are lower in mercury. Average serving size is from 3 ounces to 6 ounces of fish per meal. By following these recommendations parents can be confident of reducing their unborn or young child’s exposure to the harmful effects of mercury.  

I’m not pregnant but I am planning to have children in the future should I be concerned about mercury?

If you eat fish that contain high levels of mercury regularly it can accumulate in your blood stream over time. This is the reason why women who are trying to become pregnant should also avoid eating certain types of fish.