These Clinical Guidelines Share Omega-3 Requirements For Women Of Reproductive Age

It's no secret that omega-3 fatty acids (ones typically found in fish like salmon and sardines) are critical for the heart, brain, and skin. But they're also vital during pregnancy (to support healthy brain development of the baby and reduce the likelihood of preterm births) and for women's reproductive health in general—regardless of whether you're trying to conceive.

But your diet—and even your prenatal vitamin—is likely falling short of what's optimal for these life stages.

The recommended minimum amount of omega-3s for reproductive-aged women is about 250 milligrams of combined EPA and DHA a day. (For reference, most adults in the U.S. only get 86 milligrams1 a day.) 

Now, omega-3 recommendations to increase a bit during pregnancy.

According to clinical practice guidelines for the American Journal of Obstetrics & Gynecology Maternal-Fetal Medicine state that in addition to the 250 milligrams per day of combined EPA & DHA daily, pregnant women need an additional 100-200 milligrams of DHA specifically.

Women who are at risk for preterm labor or who have low DHA intake (less than 150 milligrams daily) need a daily supply of 1,000 milligrams of EPA and DHA or just DHA. 

As most U.S. adults are only consuming about 86 milligrams1, most women fall into this later category. 

You can always up your omega-3 intake through your diet—and eating a few more servings of fatty fish a week is the most efficient way to do that. Just 3 ounces of salmon6 provides almost 2,000 milligrams of EPA and DHA, and 3 ounces of anchovies7 gets you around 1,500 milligrams.

If you opt for a supplement, look for ones that provide about that much (1,000 to 2,000 milligrams per serving). Although this number is much higher than general recommendations, those recommendations are really a minimum threshold. Data on both safety and efficacy show that supplementing into the thousands of milligrams is beneficial. 

It's still smart to supplement with omega-3s even if you're taking a prenatal. Many prenatal vitamins on the market now have combined between 200 and 250 milligrams of DHA into the formula, which is great. But it doesn't cover all your EPA & DHA needs, and you're still likely missing out on these key fats.