Your baby's need for DHA doesn't stop at birth. If you're nursing, your milk is how your baby gets it. Here's what to know about fish oil and omega-3s while breastfeeding.
Written by Vita Globe Editorial Team | Reviewed against CDC and FDA/EPA guidance, NIH fact sheets and expert consensus
Is it safe to take fish oil while breastfeeding?
Omega-3 supplements are generally well tolerated, with usually mild side effects[5]. Human milk naturally contains DHA, EPA and ALA[2], and an expert consensus suggests nursing moms aim for at least 200 mg of DHA a day[3]. CDC advises 8 to 12 ounces a week of lower-mercury seafood while breastfeeding[1].
Caveat: Research on fish oil supplements specifically in nursing parents is more limited than in pregnancy. Check with your provider or your baby's pediatrician, especially if you take other medications.
Sources: NCCIH · NIH ODS (omega-3) · Koletzko 2008 · CDC breastfeeding · Verified 2026-09-27
In this article
Why does DHA matter after birth?
DHA is a structural fat in the brain and retina[2], and your baby's brain keeps growing rapidly after birth. Breastfed babies get their omega-3s from milk, which naturally contains ALA, EPA and DHA[2].
Formula-fed babies get DHA too: since 2002, most infant formulas in the U.S. have added DHA[2]. So this isn't a breastfeeding-only concern, it's just that for nursing parents, the source is you.
How much DHA do you need while breastfeeding?
There's no official DHA RDA. The NIH sets an Adequate Intake for total ALA of 1.3 grams a day during lactation[2].
For DHA specifically, an international expert consensus recommended that breastfeeding women aim for an average of at least 200 mg a day, the same target as in pregnancy[3].
Other nutrient needs rise too. CDC notes breastfeeding parents need about 290 mcg of iodine and 550 mg of choline daily[1], and the NIH reports the iodine RDA during lactation is 290 mcg[6].
Should you eat fish or take fish oil?
Food first is a fine starting point. CDC advises breastfeeding parents to have two to three servings (8 to 12 ounces) a week of fish from the "Best Choices" list, with a serving being 4 ounces measured before cooking[1]. The FDA and EPA give the same advice[4].
Mercury is the reason to choose carefully: it can pass into breast milk and affect a baby's developing nervous system[1]. Best Choices include salmon, sardines, anchovies, cod, shrimp, trout and canned light tuna. Skip king mackerel, marlin, orange roughy, shark, swordfish, Gulf of Mexico tilefish and bigeye tuna[4].
If you don't eat fish, or can't manage two or three servings a week with a newborn, a supplement is a practical way to fill the gap. Many providers suggest simply continuing your prenatal and its DHA while you nurse. See our list of omega-3 foods, which applies after birth too.
What are the safety considerations?
Omega-3 supplements usually cause only mild side effects like an unpleasant taste, bad breath, heartburn or nausea[5]. The FDA considers up to 5 grams a day of EPA plus DHA from supplements safe[2], far above typical doses.
A few things to flag to your provider:
- Blood thinners. Fish oil may affect clotting times in people taking warfarin[2].
- Fish allergy. Choose an algal oil product instead of a fish-based one.
- Cod liver oil. It also contains vitamins A and D[2], so check the total with what's in your other supplements.
Wondering about mercury in supplements? Purified fish oils have tested very low for mercury, which we explain in Fish Oil and Mercury.
The honest summary
- Your milk naturally contains DHA[2].
- Experts suggest at least 200 mg of DHA a day while nursing[3].
- 8 to 12 ounces of low-mercury fish a week is CDC's advice[1].
- A supplement can help if fish isn't realistic. Check with your provider.
Our option
Vita Globe Prenatal Fish Oil Gummies
Our Prenatal Fish Oil Gummies pair omega fatty acids from fish oil with vitamins that include folic acid (vitamin B9), in a raspberry and lemon chewable gummy. Suggested use is 2 gummies once daily; they're gluten-free, non-GMO and made without artificial colors or flavors. If you already used it in pregnancy, ask your provider whether to keep going while you nurse. The exact DHA, EPA and folic acid amounts are on the Supplement Facts panel on the product page, so bring it to your OB or midwife. It contains fish, and it isn't a substitute for a prenatal vitamin your provider has recommended.
Frequently asked questions
Can fish oil increase breast milk supply?
We're not aware of good evidence that fish oil increases milk supply. If supply is a concern, talk with a lactation consultant.
Should I keep taking my prenatal while breastfeeding?
Many providers recommend it, since needs for nutrients like iodine and choline stay high while nursing[1]. Ask yours.
Can fish oil make my baby fussy or gassy?
We haven't seen reliable evidence of this. If you notice a pattern, stop and talk with your pediatrician.
Is canned tuna OK while breastfeeding?
Canned light tuna is on the FDA/EPA Best Choices list. Albacore is a Good Choice, so eat it less often[4].
What if I'm vegan and breastfeeding?
Algal oil provides DHA without fish[2]. CDC also advises plant-based parents to work with a provider on supplements, including vitamin B12[1].
Sources
- Centers for Disease Control and Prevention. Maternal Diet and Breastfeeding. Updated August 25, 2026. cdc.gov
- NIH Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Health Professionals. Updated September 20, 2026. ods.od.nih.gov
- Koletzko B, Lien E, Agostoni C, Böhles H, Campoy C, et al. The roles of long-chain polyunsaturated fatty acids in pregnancy, lactation and infancy: review of current knowledge and consensus recommendations. J Perinat Med. 2008;36(1):5-14. doi:10.1515/JPM.2008.001
- U.S. Food and Drug Administration and U.S. Environmental Protection Agency. Advice about Eating Fish: For Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1–11 Years. Updated March 5, 2024. fda.gov
- National Center for Complementary and Integrative Health. Omega-3 Supplements: What You Need To Know. Updated November 2024. nccih.nih.gov
- NIH Office of Dietary Supplements. Iodine: Fact Sheet for Health Professionals. Updated November 5, 2024. ods.od.nih.gov
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
