Is Seafood Safe to Eat During Pregnancy?

Aug 18

safe seafood for pregnancy — Short answer… **YES!** Many seafood options are completely safe in pregnancy and actually encouraged. Pregnancy brings so many questions, especially when it comes to eating safely. Seafood is often on the “maybe” list because of mercury concerns. But skipping all fish? That might do more harm than good. Let’s explore which seafood is safe and why your **omega-3** intake matters, especially if you're navigating a **twin pregnancy** and need extra nutritional support.

Why Mercury Matters

Mercury is a powerful neurotoxin, dangerous for moms and even more so for babies. Symptoms in adults include vision changes, “pins and needles” sensations, impaired coordination, speech, hearing issues, and muscle weakness. In utero exposure risks include cognitive malformations, altered brain development, attention and memory challenges and language or motor delays. Mercury exists naturally in the environment, but is also a man made toxin from activities such as burning coal which can release mercury into the air and water. Small organisms such as plankton absorb methylmercury which then in turn are eaten by fish. Larger fish then eat the smaller fish leading to a higher concentration of mercury. When humans eat fish high in mercury, it is difficult for the body to eliminate and can accumulate in humans overtime.

High-Mercury Fish to Avoid

These fish tend to be high in mercury, so best to steer clear or limit intake of the following:

Shark
King mackerel
Orange roughy
Albacore tuna (okay in small amounts—max one serving per week)
Bigeye tuna
Marlin
Swordfish
Tilefish

Low-Mercury Seafood to Enjoy (and Why)

These are your safe, nutrient-packed options:

Salmon, tilapia, cod, haddock, herring, flounder, sardines, whitefish, shrimp, squid, skipjack tuna, trout, catfish, crawfish, Atlantic mackerel, anchovy and scallops

Low-mercury seafood options are rich in omega-3 fatty acids, particularly DHA, which support fetal nervous system/brain development and reduce risks like preeclampsia, inflammation and postpartum depression. Low-mercury seafood also contains:

Iodine — important for thyroid health and hormone production
Iron — can reduce risk of anemia, support fetal growth and reduce risk of preterm birth
Choline — support spinal cord development and prevent neural tube defects

It is recommended pregnant women consume 8-12 oz of low-mercury seafood each week support best health outcomes for mom and baby. For women pregnant with twins, it is recommended to consume at least 12 oz of low-mercury seafood each week to support the needs for both babies and mom.

is seafood safe in pregnancy? — **Bottom Line: Safe Fish, Stronger Baby**
**Avoid** high-mercury fish.
**Include** 8-12 oz of low-mercury fish per week.
**Always** cook seafood thoroughly and buy from reputable sources.
**Consider** an omega-3 fatty acid supplement with DHA if fish isn't part of your diet.

For Twin Pregnancies: Extra Care, Extra Nutrition

If you're expecting twins, your nutritional needs are even higher and omega-3 fatty acids are vital. Here’s why:

Supporting two growing brains means more DHA and essential nutrients.
Weight gain goals differ. A twin pregnancy often comes with complex nutrient and calorie needs.
That’s exactly why I designed the Twice Nourished Nutrition Program, an 8-week twin-tailored nutrition and support system backed by a prenatal dietitian specialist.