Why Omega 3, Magnesium and Zinc Are Important for Pregnant Women?

Pregnant and want to learn about the importance of Omega 3, magnesium and zinc during pregnancy? Read on to find out the importance before using them!

For most women, especially first time mothers, pregnancy is the time of feeling sick often. It’s the time when you’re often relying on one meal per day due to nausea and other health issues. But you have to understand that it’s a crucial life phase for your own and baby’s health. A developing fetus requires balanced nutrients for healthy growth. If any nutrient required for growth is missing, it can lead to deformities.

Many nutrients are required to maintain a healthy pregnancy. Omega 3 (1), magnesium (2) and zinc (3) are on the top of the list. In this post, you’ll understand how these three nutrients provide support during pregnancy. 

Benefits of Omega 3, Magnesium and Zinc During Pregnancy


The importance and recommended doses of Omega 3, magnesium and zinc are mentioned below:

Omega 3

Omega 3 is essential for the healthy brain development (4) of the fetus. It's helpful for neurological and retina (5) development and healthy growth. It plays a critical role in determining the intelligence (6) of the newborn. Moreover, Omega 3 fatty acids are important for immunity, heart health, decreasing inflammation and increasing energy levels in pregnant women.

Recommended Dose: The recommended dose of Omega 3 for pregnant women is 2000 mg per day (7) with a balanced diet.


Magnesium helps pregnant women by healing the frequent problems of pregnancy, like nausea, cramps (8), headaches (9), vomiting, loss of appetite, etc. When these issues are resolved, the chances of a healthy pregnancy are more. It also helps in preventing preterm labour and helps pregnant women avoid insomnia (10).

Recommended Dose: The healthy amount of magnesium for pregnant women is 345 to 360 mg per day (11).


In pregnant women, zinc (12) helps in improving immunity, balances hormones, prevents intra-uterine infection and promotes the development of the placenta. It's aids in reducing the risk of preterm births (13) to some extent. For the fetus, zinc is required for cell growth, DNA development and proper functioning.

Recommended Dose: For a healthy pregnancy, zinc should be added in the amount of 10-15 mg per day (14).

Foods to Include in Diet For Omega 3, Magnesium and Zinc Deficiency


You can get Omega 3, magnesium and zinc from the following food sources:

Omega 3 (15)

  • Chia
  • Flex seeds
  • Whole eggs
  • Grass-fed beef
  • Coldwater fish like fish oil, salmon, sardines, etc.
  • Hemp

Magnesium (16)

  • Bran cereals
  • Eggs
  • Mushrooms
  • Green leafy vegetables
  • Cow’s milk
  • Nuts and seeds
  • Legumes
  • Dark chocolate
  • Tofu
  • Seafood like salmon and mackerel
  • Green vegetables like broccoli, green beans, etc

Zinc (17)

  • Lentils
  • Dark chocolate
  • Pumpkin seeds
  • Chickpeas
  • Sesame seeds
  • Kidney beans
  • Lamb and beef
  • Yoghurt

Note: Never make a diet change during pregnancy after reading something online. Your doctor knows best what's best for you during this phase. If you want to add anything to your diet, first consult your doctor.

Bottom Line

 Omega 3, magnesium and zinc are important nutrients for maintaining pregnancy. However, these nutrients shouldn't be more than the recommended doses. Remember the famous phrase, excess of everything is bad, even if it's required for good health in safe limits!



  1. https://pubmed.ncbi.nlm.nih.gov/18326591/
  2. https://pubmed.ncbi.nlm.nih.gov/24696187/
  3. https://pubmed.ncbi.nlm.nih.gov/15894212/
  4. https://pubmed.ncbi.nlm.nih.gov/15812120/
  5. https://pubmed.ncbi.nlm.nih.gov/10479465/
  6. https://pubmed.ncbi.nlm.nih.gov/15812120/
  7. https://pubmed.ncbi.nlm.nih.gov/15812120/
  8. https://pubmed.ncbi.nlm.nih.gov/32956536/
  9. https://pubmed.ncbi.nlm.nih.gov/33263968/
  10. https://pubmed.ncbi.nlm.nih.gov/27512475/
  11. https://pubmed.ncbi.nlm.nih.gov/24696187/
  12. https://pubmed.ncbi.nlm.nih.gov/8494261/
  13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7043363/
  14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7043363/
  15. https://pubmed.ncbi.nlm.nih.gov/30400360/
  16. https://europepmc.org/article/med/3252071
  17. https://academic.oup.com/jas/article-abstract/68/3/684/4704043