Salmon Consumption During Pregnancy is Safe and Recommended
Pregnant women should consume 2-3 servings per week of low-mercury fish including salmon to optimize fetal neurodevelopment, with both wild-caught and farmed salmon providing similar health benefits. 1, 2
Recommended Intake Guidelines
The FDA and major cardiovascular societies recommend pregnant women eat 8-12 ounces (2-3 servings) of low-mercury fish weekly, with salmon being an excellent choice. 1, 2 This recommendation is based on the substantial benefits of omega-3 fatty acids (EPA and DHA) for fetal brain and retinal development, which outweigh potential contaminant risks when appropriate fish species are selected. 1, 3
Why Salmon Specifically is Beneficial
- Salmon is rich in omega-3 fatty acids (EPA and DHA) that are critical building blocks for fetal brain, central nervous system, and retinal development. 4, 3
- Both farmed and wild-caught salmon provide similar or higher levels of omega-3 fatty acids and likely similar net health benefits. 1 Farmed salmon are fed rather than hunting for food, resulting in comparable omega-3 content to wild varieties. 1
- Consuming 2 portions of salmon weekly during pregnancy significantly increases maternal and fetal EPA and DHA status. 5 Research demonstrates that pregnant women who ate 2 portions of salmon per week from week 20 until delivery achieved recommended minimum omega-3 intake and increased both maternal and umbilical cord blood levels of EPA and DHA. 5
- Salmon consumption may enhance antioxidant defense systems during pregnancy through increased selenium and glutathione concentrations. 6
Mercury and Contaminant Safety
Salmon is classified as a low-mercury fish and is safe for regular consumption during pregnancy, unlike high-mercury predatory fish. 2 The key distinction is critical:
Fish to AVOID Completely
- Shark, swordfish, king mackerel, and Gulf of Mexico tilefish must be completely avoided due to high mercury content. 1, 2
- Limit white (albacore) tuna to no more than 6 ounces per week. 1, 2
Why Salmon is Different
- Methylmercury from fish consumption has no detectable influence on cardiovascular events, hypertension, or diabetes in adults. 1 While mercury concerns are valid for high-mercury species, salmon does not fall into this category. 2
- Persistent organic pollutants (dioxins, PCBs) may partly reduce cardiometabolic benefits of some fish, but evidence suggests no net harm due to opposing benefits of omega-3s. 1
- The benefits of eating low-mercury fish like salmon far outweigh potential risks when consumed according to FDA guidelines. 1
Practical Implementation
Preparation Methods
- Choose non-fried preparation methods to maximize benefits and minimize addition of saturated and trans fats. 1 Baking, grilling, or poaching salmon preserves omega-3 content without adding unhealthy fats. 1
- Ensure salmon is thoroughly cooked to prevent foodborne illness—internal temperature should reach 145°F. 2 Avoid raw or undercooked seafood during pregnancy to prevent listeriosis and other infections. 2
Variety and Food Safety
- Eat a variety of low-mercury fish species to minimize exposure to any single environmental contaminant. 1
- Wash hands, cutting boards, and utensils thoroughly after handling raw fish, and keep uncooked seafood separate from other foods. 2
Clinical Pitfalls to Avoid
Do not conflate all fish species—the distinction between low-mercury fish (like salmon) and high-mercury predatory fish is critical for patient counseling. 1, 2 Many pregnant women avoid all fish due to mercury concerns, thereby missing crucial neurodevelopmental benefits for their fetus. 3, 7
Do not recommend cod liver oil supplements during pregnancy due to concerns over vitamin A teratogenicity. 4 If patients prefer supplements over fish consumption, recommend fish oil capsules that are methylmercury-free rather than cod liver oil. 1, 4
For patients who cannot or will not eat fish, omega-3 supplements providing 1 gram of combined EPA and DHA daily are an acceptable alternative, though food-based approaches are preferable. 1 This decision should be made in consultation with the patient's physician. 1