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Is it safe to eat fish and shellfish in pregnancy?

Fish and shellfish are an important part of what is considered a healthy diet. They contain high quality protein, are low in saturated fat, and contain omega-3 fatty acids. All of these nutrients are helpful in promoting normal fetal growth and development. The American Heart Association also encourages fish and shellfish consumption as a heart friendly protein source.

Unfortunately nearly all fish and shellfish these days contain, at best, trace amounts of mercury. For most of us this is not a significant health concern. It is important to realize, however, that some fish contain higher levels than others, and that these levels, while not harmful to a healthy adult, may cause harm to an unborn child or a young child’s developing nervous system. PCB’s and dioxins are chemicals which can also build up in fish and shellfish causing damage to our bodies. Because of this, the Food and Drug Administration and the Environmental Protection Agency are advising women who are or may become pregnant, nursing mothers, and young children to monitor their intake of fish and shellfish.

A bit of background.
Mercury occurs naturally in the environment, but can also be released into the air through industrial pollution. This then accumulates in rivers, lakes, and oceans and is converted into methylmercury, and is ingested by fish living in these waters. Depending on the type of fish or shellfish, it is then able to build to sometimes toxic levels. When we ingest methylmercury, it builds in our bloodstream. It is removed naturally over time but it can take up to a year for this to happen. Because of this, women who are planning a pregnancy are also advised to monitor their intake of fish prior to conception.

Large fish who have lived a long time and ingested smaller fish have the highest levels of methylmercury, and pose the greatest risk. Examples of these would be swordfish, shark, king mackerel and tilefish. Fish sticks and fast food fish, while perhaps not so healthy for other reasons, are in fact commonly very low in mercury. Tuna steaks contain higher levels than canned tuna. Fish caught in an area where there is generally less industrial pollution (Alaska, for example) are also generally safer. The following safety tips are helpful in assuring confidence that you can still receive the benefits of eating fish healthfully while avoiding the harmful effects of mercury and other pollutants.

  1. Do not eat: shark, swordfish, king mackerel, or tilefish.

  2. Eat up to 12 ounces (2 average meals) a week of fish and shellfish that are lower in mercury
    • shrimp, canned light tuna, salmon, pollock, and catfish are examples
    • albacore or white tuna has more mercury than light tuna, so only eat 6 ounces per week

  3. Check local advisories about the safety of fish caught by family and friends in this area.

    In New Hampshire and the seacoast, go to www.des.nh.gov/pdf/mercury_fish.pdf or call1-800-852- 3345 x 4664. Power plant emissions are the largest overall contributor to contamination in NH waters. Hardly any freshwater fish in this area is safe for consumption in pregnancy.

  4. When preparing fish, remove skin, trim away fatty areas, and use cooking methods which allow fat laden juices to drip away. Fish drippings and broth contain higher levels of pollutants, and frying seals in pollutants that might be in the fish’s fat.

For more information about specific levels in various fish, contact the EPA @ www.epa.gov/ost/fish