Pregnancy is a time of incredible change, and your nutritional needs change with you. As your baby grows, your body needs more of certain nutrients to support their development, while also supporting your own health and wellbeing.

So, if you’re wondering whether you need a pregnancy multivitamin, an omega 3 supplement, or both, you’re not alone.

The answer will depend on your individual diet, food choices and stage of pregnancy. Here, we’ll explain the difference between the two, what they provide and when you might consider adding omega 3 alongside a pregnancy multivitamin.

Why are pregnancy multivitamins and omega 3 different?

A pregnancy multivitamin and an omega 3 supplement do different jobs.

A pregnancy multivitamin provides a broad range of nutrients to help support your increased nutritional needs during pregnancy. Nutrients such as folate, iron, iodine, choline, calcium, vitamin D, magnesium and B vitamins all have important roles to play during this life stage.

Other nutrients are more specific. Omega 3 fatty acids, particularly DHA, have an important role in the development of your baby’s brain and eyes, making omega 3 an important nutrient to consider during pregnancy.

This is why you’ll often see pregnancy multivitamins and omega 3 supplements offered separately. A pregnancy multivitamin can provide broad nutritional support, while an omega 3 supplement allows you to specifically top up your intake of EPA and DHA.

What does a pregnancy multivitamin provide?

Think of a pregnancy multivitamin as a nutritional safety net – complementing, rather than replacing, a varied and balanced diet.

Pregnancy can make getting all the nutrients you need through food more challenging. Morning sickness, changing appetites, food aversions and dietary choices can all affect what you’re able to eat.

A good-quality pregnancy multivitamin can provide a convenient source of key nutrients during this time of increased nutritional need.

Our Pregnancy + New Mother Multi contains 29 nutrients, carefully selected to support you through pregnancy and into new motherhood. It’s designed to complement a food-first approach, providing nutritional back-up when you need it most.

What is omega 3 during pregnancy?

Omega 3 is a family of essential fatty acids, including EPA and DHA. DHA is an important structural component of the brain and eyes, which is why it plays an important role in early development.

Your body cannot make enough omega 3 on its own, so it needs to come from your diet or supplements.

One of the richest dietary sources of EPA and DHA is oily fish. During pregnancy and breastfeeding, official guidance recommends eating fish as part of a healthy, balanced diet, while being mindful of the types and amount of fish you eat.

Good sources of oily fish include salmon, sardines, mackerel, trout and herring.

However, not everyone eats oily fish regularly. You may not eat fish, you may have reduced your intake during pregnancy, or food aversions may make it difficult to include it in your diet. This is where an omega 3 supplement can be useful to consider.

Want to know more about choosing an omega 3 during pregnancy? Read our guide to whether omega 3 is safe during pregnancy, including what to look for when choosing a supplement. Read more...

Do I need both a pregnancy multivitamin and omega 3?

It depends on your individual circumstances.

A food-first approach is always the place to start, but pregnancy can bring changing nutritional needs and changing food choices. For some people, a pregnancy multivitamin may provide the nutritional back-up they’re looking for. For others, an omega 3 supplement may also be worth considering, particularly if they don't regularly eat oily fish.

If you eat oily fish

If you regularly include oily fish in your diet, you may already be getting EPA and DHA from food. You can then consider whether a pregnancy multivitamin provides the nutritional support you’re looking for alongside your diet.

If you don't eat oily fish

If you don't eat oily fish, or find it difficult to include it during pregnancy, an omega 3 supplement can be a way to increase your intake of EPA and DHA alongside a pregnancy multivitamin.

During the third trimester and breastfeeding

Your nutritional needs continue to evolve throughout pregnancy and into breastfeeding. Omega 3 remains an important nutrient during this time, so it’s worth considering your dietary intake and whether you’re getting enough from food.

As always, the right approach will depend on your individual circumstances.

Pregnancy multivitamin vs Omega 3: what's the difference?

The important thing to remember is that a pregnancy multivitamin and omega 3 aren't necessarily alternatives to one another. They provide different nutrients and can complement each other, depending on your diet and individual needs.

Can I get enough omega 3 from food?

Food is always a great place to start.

Oily fish such as salmon, sardines, mackerel, trout and herring are sources of EPA and DHA. Plant foods including walnuts, chia seeds and hemp seeds also provide omega 3, although in a different form.

If you don't eat oily fish, or your pregnancy diet has changed, you may want to consider how you're getting your omega 3 and whether a supplement could help fill the gap.

Still wondering what's right for you?

Every pregnancy is different, and your nutritional needs can change depending on your diet, lifestyle and stage of pregnancy. If you're unsure whether a pregnancy multivitamin, omega 3 or both are right for you, our Nutritional Therapists can support you on your journey to motherhood. Book a consultation with a Nutritional Therapist →

And if you're specifically wondering whether you need a pregnancy multivitamin, continue your pregnancy nutrition journey with our guide:

Read: Do I Need a Pregnancy Multivitamin? →