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This is why pregnant women and women who may become pregnant are advised to avoid certain high-mercury fish.

2. Effects on the nervous system

In adults, excessive mercury exposure can affect the nervous system.

Possible symptoms of significant exposure include:

• Tingling or numbness in the hands and feet.

• Problems with coordination.

• Muscle weakness.

• Changes in vision or hearing.

• Difficulty with memory or concentration.

These symptoms are not specific to mercury poisoning and can have many other causes. Anyone who suspects significant exposure should seek medical advice rather than attempting to diagnose themselves.

3. Effects on children

Children are more vulnerable to the effects of mercury because their brains and nervous systems are still developing.

Regular consumption of high-mercury fish may increase exposure during an important period of growth and development.

Parents should therefore pay attention not only to how much fish children eat, but also to which species are served.

4. Why occasional exposure is different from repeated exposure

Mercury exposure is influenced by both the concentration in the fish and the amount and frequency consumed.

Eating a high-mercury fish once does not automatically mean someone has mercury poisoning. However, repeated consumption can increase the amount of mercury accumulated in the body.

Methylmercury leaves the body slowly, so frequent consumption of high-mercury seafood can be more concerning than an isolated meal.

The goal is not to create unnecessary fear around seafood. It is to make sensible choices that reduce long-term exposure.

Which Fish Are Generally Lower in Mercury?

Fortunately, there are many nutritious seafood choices that generally contain lower amounts of mercury.

Examples include:

• Salmon.

• Sardines.

• Trout.

• Tilapia.

• Shrimp.

• Pollock.

• Catfish.

• Atlantic mackerel.

• Herring.

• Anchovies.

These fish and seafood products can provide valuable protein and other nutrients while helping consumers limit mercury exposure.

However, mercury levels can vary by species and source. Local fish advisories may also identify particular species or fishing locations that require additional precautions.

FDA Advice: Choose Fish From Different Mercury Categories

The FDA and the U.S. Environmental Protection Agency (EPA) provide seafood guidance for pregnant women, women who may become pregnant, breastfeeding mothers, and children.

Their guidance groups fish into categories according to mercury levels.

For people covered by this guidance, the FDA recommends eating 2–3 servings of fish from the "Best Choices" category per week, or one serving from the "Good Choices" category.

A serving is generally about 4 ounces (113 grams) for adults. Children's serving sizes should be smaller and adjusted according to age.

These recommendations are designed to balance the nutritional benefits of seafood with the need to limit mercury exposure. They are not a universal rule for every person or every country, so local public health guidance should also be considered.

Special Advice for Pregnant Women and Young Children

Pregnancy is a particularly important time to pay attention to seafood choices.

Fish provides nutrients that support fetal growth and development, including omega-3 fatty acids. Avoiding all seafood unnecessarily may mean missing out on these benefits.

Instead, pregnant women should choose a variety of lower-mercury fish and avoid species identified as high in mercury.

A few practical steps can help:

1. Choose salmon, sardines, shrimp, trout, or other lower-mercury options.

2. Avoid king mackerel, swordfish, shark, bigeye tuna, and Gulf of Mexico tilefish.

3. Check the species and origin when buying unfamiliar fish.

4. Follow local advisories for fish caught in rivers, lakes, and coastal waters.

5. Vary the types of seafood eaten rather than relying on one species every week.

Parents should follow age-appropriate seafood guidance for children. Fish can be part of a healthy diet, but the species and serving size matter.

Does Cooking Fish Remove Mercury?

One common misconception is that cooking fish thoroughly removes mercury.

Unfortunately, this is not true.

Methylmercury is incorporated into the fish's tissues, particularly its muscle. Ordinary cooking methods such as frying, grilling, steaming, baking, or boiling do not reliably eliminate it.

Removing the skin or trimming visible fat also does not meaningfully reduce methylmercury exposure because mercury is distributed through the edible muscle tissue.

Cooking fish properly is still essential for preventing foodborne illness and parasites, but it should not be considered a method of making high-mercury fish safe.

The most effective way to reduce mercury exposure is to choose fish species that naturally contain lower levels.

What About Fish Sold at Very Low Prices?

Price alone cannot tell you whether a fish contains high or low levels of mercury.

A cheap fish is not automatically dangerous, and an expensive fish is not automatically safe. Mercury levels depend primarily on the species, size, age, and environment in which the fish lived.

When buying seafood, consider the following:

• Ask for the common and scientific name of unfamiliar fish when possible.

• Check the country or region of origin.

• Look for information about whether the fish is wild-caught or farmed, while remembering that farming does not automatically guarantee low mercury.

• Check government seafood advisories.

• Be cautious when the seller cannot identify the species.

In particular, do not assume that a fish is safe simply because it is popular, expensive, or sold in a reputable market.

Practical Tips for Enjoying Seafood More Safely