What I Wish I’d Known About Omega‑3 During Pregnancy and Breastfeeding (for Running Mums)
I wish I’d known this sooner
While I was pregnant and during the six months I breastfed Sterk, omega‑3 mattered far more than I realised. I tried to do the sensible things, eating walnuts, flaxseed and having the odd portion of fish, but the guidance was confusing: eat more oily fish, yet avoid it because of contaminants. It felt like a catch‑22.
Plant sources mainly provide ALA, which our bodies convert poorly to the active forms EPA and DHA. So getting enough Omega-3 from diet alone felt almost impossible.
Why omega‑3 matters for running mums
Omega‑3s are key components of cell membranes across the body, so they affect how every cell works, from neurons to muscle and immune cells. (read more here)
DHA and EPA support baby brain and eye development. They also help regulate inflammation and recovery across the body, translating into steadier energy, better recovery and more resilience on sleep‑short days.
Around 90% of people have low omega‑3 status (often due to low fish intake and high omega‑6 diets), and pregnancy or breastfeeding can quickly drain maternal DHA. And if your stores run low, the baby will take what it needs from you, even from your brain... “Hello, mum‑brain!”
My experience
Pregnancy ramps up omega‑3 demand, and with baseline levels often low I tried what I knew: diet changes and the occasional over‑the‑counter supplement. It didn’t feel reliable; pregnancy guidance made me wary of eating oily fish enough, plant ALA converts poorly to EPA/DHA, and the capsules I tried tasted fishy and never seemed to do much.
Needless to say, those small tweaks didn’t move the needle, which my recent finger‑prick test confirmed. I realised a supplement was necessary, but not the old fishy capsules I’d used before. I needed a fresher, better formulated option that might actually make a difference.
Quality matters, and freshness is key
Not all supplements are equal. Think of fresh fish: a strong fishy smell usually means it’s past its best, and the same goes for supplements. If a supplement tastes or smells strongly fishy it may be oxidised and less effective. I now look for fresh, full‑spectrum formulas that provide EPA and DHA, or algal DHA if you prefer a vegan option. Mild‑tasting, small‑batch oils are easier to use and feel more likely to actually help.
Practical takeaways for running and nursing mums
- Prioritise preformed DHA/EPA — don’t rely on ALA alone.
- Follow local guidance on safe fish choices, but recognise diet may not be enough.
- Consider a reputable fish‑oil or algal‑oil supplement; check EPA/DHA content and freshness.
- Avoid supplements that taste strongly fishy — that can indicate oxidation, meaning they are old or degraded.
Personal note
I only recently started taking a tablespoon a day of a fresh, full‑spectrum omega-3 oil that tastes clean with no fishy aftertaste, and for the first time I’m actually noticing a difference: steadier recovery, better sleep and more energy. I did a finger‑prick omega‑3 test about a month ago and will retest in roughly four months to see if the numbers match how I feel. I’m optimistic. (find my test results here)
If you want, I can share which supplements I tried (what I liked and what put me off), plus quick notes on dosing, vegan options and how to judge freshness. Send me a message.
