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Can’t Stand Salmon During Pregnancy? You’re Not Alone
Pregnancy brings joy, hope and a fair share of surprises. One of those surprises can be sudden food aversions that make even the healthiest foods impossible to eat. Imagine always disliking cooked salmon but pushing through it because your partner believes it’s “essential” for the baby. Then pregnancy hits, nausea rises and you simply cannot look at salmon without feeling sick.
For one expectant mom, this exact situation created tension at home. She understood that omega 3 fatty acids are important for a baby’s brain and eye development. Her husband, wanting the best for their baby, insisted she keep eating salmon twice a week. But her nausea and aversion to salmon became unbearable, leading to frustration and guilt.
If you’ve felt this same pressure, you are not alone. Many women wonder if omega 3 supplements are truly as effective as fish. The good news is that research shows supplements can be a reliable alternative.
Why Omega 3 Matters During Pregnancy
Omega 3 fatty acids, especially DHA, support fetal brain and eye development. They play a role in building the nervous system and may support cognitive outcomes later in life.
The U.S. National Institutes of Health and multiple studies emphasize the importance of adequate intake during pregnancy. Fish like salmon are a rich source of DHA and EPA, but they aren’t the only option. Pregnancy-safe omega 3 supplements made from fish oil or algae can provide similar benefits without the fishy taste.
According to a study in the American Journal of Obstetrics and Gynecology, omega 3 supplementation during pregnancy effectively raises maternal DHA levels, which then supports fetal development (Sandall et al., 2016).
Are Omega 3 Supplements as Good as Eating Fish?
Some moms worry that a supplement won’t “count” the same way food does. However, a study published in Acta Obstetricia et Gynecologica Scandinavica found that omega 3 supplements can be just as bioavailable as dietary sources and sometimes even better absorbed (Sandall et al., 2016).
Another clinical trial compared increased salmon consumption to omega 3 capsules during pregnancy and found no significant differences in DHA levels in mothers or infants (If she wants to eat… study, 2016).
This means if salmon makes you nauseous, you can take a quality supplement without worrying you are shortchanging your baby.
Reducing Stress is Just as Important
While omega 3s are beneficial, stress and guilt during pregnancy can also affect well-being. Feeling pressured to eat something that causes nausea may increase anxiety rather than help.
Supportive partners play a huge role in a positive pregnancy experience. Open conversations about evidence-based options can help ease tension.
Choosing the Right Omega 3 Supplement
If you decide to use a supplement, look for:
- Prenatal-specific omega 3 supplements with at least 200–300 mg DHA per serving
- Third-party tested brands to ensure purity and low mercury levels
- Options made from algae oil if you prefer a vegetarian or fish-free source
Many moms find liquid omega 3 easier to take than capsules during the first trimester. If you’re considering a supplement, brands like this high-quality prenatal omega 3 or this algae-based DHA can be helpful. Always discuss with your healthcare provider before starting any new supplement.
The Takeaway: You Have Options
Pregnancy nutrition isn’t one-size-fits-all. If salmon or other omega 3-rich fish make you nauseous, you can safely rely on a high-quality supplement to meet your needs.
You’re not failing your baby by avoiding a single food. What matters most is an overall balanced diet and a supportive environment.
A Word From Vitamins For Woman
Pregnancy can be overwhelming, especially when food aversions strike. Remember, taking care of your emotional well-being is just as important as your physical health. If you can’t stomach salmon, a prenatal omega 3 supplement can provide the DHA your baby needs without the stress.
You deserve a peaceful pregnancy experience. Focus on what feels good for your body and lean on evidence-based choices. If you want to explore trusted supplement options, take a look at our favorite prenatal omega 3 supplements here.
If she wants to eat… Exploring paternal dietary influences in pregnancy. Midwifery, 2016. Retrieved from https://kclpure.kcl.ac.uk
Does increased intake of salmon increase plasma levels of DHA during pregnancy? Acta Obstetricia et Gynecologica Scandinavica, 2016. Retrieved from https://www.academia.edu
The association between maternal omega 3 intake and infant development outcomes. American Journal of Obstetrics and Gynecology, 2023. Retrieved from https://www.sciencedirect.com
