Health Experts Continue Weighing Possible Risks vs. Benefits of Eating Fish During Pregnancy

A Closer Look at the Controversy

While the experts continue to debate the pros and cons of fish consumption during pregnancy, it may help to consider these two key questions:

1. Why is fish so beneficial? In most respects, fish and shellfish are very healthy foods — they're high in protein, low in saturated fat, and contain omega-3 fatty acids. According to the HMHB, studies have shown that eating ocean fish during pregnancy makes for smarter and better-behaved children, with potential benefits that include "visual, cognitive, motor, and behavioral skills in the newborn that have been shown to last into childhood and may impact lifelong health and mental capacity." And, says the group, research findings also suggest that fish consumption may reduce the likelihood of pre-term labor and postpartum depression in moms.
2. Why is mercury a concern when eating fish? Certain types of fish might contain high levels of mercury, which can cause damage to the developing nervous system and brain of fetuses. Mercury is released into the air through industrial pollution and can accumulate in streams and oceans, where it turns into methyl mercury. The methyl mercury builds up in fish, especially those that eat other fish.

What This Means to You

Here are some ways to help you get the potential health benefits of eating fish while minimizing your risk of ingesting too much mercury:

• Eat no more than 12 ounces per week — that's about two meals — of fish and shellfish that are considered lower in mercury, such as catfish, pollock, salmon, shrimp, clams, and tilapia.
• Check for local mercury advisories before dining on any recreationally caught fish.
• Consider taking fish oil (or DHA) supplements. But be sure to talk to your doctor before taking supplements of any kind.

It's wise to steer clear of other kinds of fish that tend to be higher in mercury, like shark, swordfish, king mackerel, tilefish, and tuna steak.

Unfortunately, the jury still seems to be out on canned tuna, the most accessible kind of fish for many women. Because albacore (or white) tuna has more mercury than canned light tuna, the FDA says it's best to eat no more than 6 ounces (or one meal) of albacore tuna a week. To add to the confusion, a 2006 Consumer Reports review found that some canned light tuna could contain higher levels of mercury than white tuna. So, it's probably best to err on the side of caution when it comes to tuna in the can and keep it to no more than 6 ounces a week no matter what kind it is.

If you're expecting, breastfeeding, or trying to get pregnant and are still scratching your head about the whole confusing fish issue, you're probably not alone. Talk to your doctor about just how much fish — and which kinds — you can and should eat to help keep both you and your baby as healthy as possible.

Reviewed by: Steven Dowshen, MD Date reviewed: October 2007