Omega-3 Fatty Acids during Pregnancy: Key Points Explained

Studies show that women who consume adequate omega-3 fatty acids during pregnancy have a 42% lower risk of early pre-mature birth.

Omega-3 fatty acids during pregnancy are one of the most essential fats necessary for maintaining positive health.

These healthy fats are important for brain, heart, and immune system function.

In this blog, we will explore how omega-3s support a healthy pregnancy,

from brain development to managing inflammation, and provide practical tips for ensuring adequate omega-3 intake during this important time.

Now let’s start by understanding in depth what it is and what are the basic information we should have about it.

What are Omega-3 Fatty Acids?

Omega-3 fatty acids are polyunsaturated (more than one unsaturated carbon bond in their molecule) fats that the body cannot produce on its own, meaning we must obtain them through our diet or supplements.

Omega-3s also help improve the baby’s eye and brain growth and early development.

Taking omega-3 fatty acids during pregnancy can help lower the chances of asthma and other allergic conditions in babies.

They also may lower your risk of giving birth too early and of having depression after you have your baby (postpartum depression).

There are three main types of omega-3s:

EPA (Eicosapentaenoic acid): These are found primarily in fish. EPA is known for its anti-inflammatory properties and cardiovascular benefits.
DHA (Docosahexaenoic acid): Also found in fish, DHA is essential for brain and eye development during pregnancy.
ALA (Alpha-linolenic acid): Found in plant-based sources such as flaxseeds and walnuts, ALA is converted into EPA and DHA in the body, though not very efficiently.

There are several benefits of omega-3s as they are essential for various body functions, including reducing inflammation, supporting heart health, and boosting brain function.

Omega-3s are important to health. They can lower blood pressure and reduce heart diseases and other health problems.

Why it is crucial to take Omega-3 Fatty Acids during Pregnancy?

Now that we have understood the source and types of Omega-3s, we should learn the benefits of omega-3 for pregnant women.

1. Supporting Fetal Brain Development

As we mentioned earlier, DHA plays a major role in the growth of the fetus’s brain and eyes.

As the baby’s brain rapidly grows during pregnancy, adequate DHA intake helps ensure proper cognitive development.

It will potentially be leading to better cognitive function and IQ later in life.

2. Promoting Heart Health for Both Mother and Baby

Taking omega-3 fatty acids during pregnancy support heart health for both the mother and the baby.

They have been shown to reduce the risk of pre-term birth and lower the chances of gestational hypertension (high blood pressure during pregnancy).

It can be dangerous to both the mother and the baby.

3. Reducing Inflammation

Pregnancy often brings inflammation, but omega-3s can help manage it.

Omega-3s, particularly EPA and DHA, can help reduce the risk of pregnancy-related conditions like preeclampsia.

It is a condition indicated by high blood pressure and organ damage.

How much Omega-3 should you Consume during Pregnancy?

Generally, it is recommended for women to consume 200-300 mg of DHA per day, at least omega-3 fatty acids during pregnancy.

However, studies have suggested that higher amounts could benefit brain development. It is also essential to balance EPA and DHA because they play important roles in health.

But it is also necessary to keep in mind that every human body is different, and requirements can vary depending on

dietary habits, health conditions, and whether they are consuming omega-3-rich food or just relying on supplements.

Still, you should consult a healthcare expert for personalized advice if you have any doubts.

When should you start taking Omega-3 Fatty Acids during Pregnancy?

First Trimester: Important for developing the baby’s brain and eyes. so it is important to take omega 3 in early pregnancy.
Second and Third Trimester: Continued omega-3 intake supports ongoing brain and eye development and may also lessen the risk of preterm birth and improve maternal health.
During Breastfeeding: Omega-3s are also important for the mother’s health and the baby’s development, especially regarding cognitive function.

Best Food Sources of Omega-3 Fatty Acids for Pregnant Women

Let’s now learn about the food sources of omega-3 fatty acids that are best for pregnant women. As it is found in fish, we will discuss the other plant-based sources, too.

1. Fatty Fish

Because omega-3s stay in the body for several days, eating two servings of fatty fish every week can give you 200 to 300 mg per day that you need. One serving contains a 6-ounce portion of cooked fish.

Here are the names of types of fish that can provide significant omega-3s during pregnancy:

Salmon (wild-caught, if possible)
Mackerel
Sardines
Herring
Anchovies
Trout
Albacore tuna

You can also take fish oil in pill or liquid form. These contain PCBs (Polychlorinated Biphenyls) and dioxin have been removed.

These pills generally do not have any side effects, but in some patients, they can cause a fishy aftertaste with burping.

Cutting down on fried and processed foods in your diet will help your body’s ability to use the omega-3 fatty acids during pregnancy.

Fish liver oils, like cod liver oil, should be avoided during pregnancy because they can lead to unsafe levels of vitamin A in the body.

2. Vegan or vegetarian source of Omega-3s Fatty Acid

For vegetarians or vegans, there are great plant-based sources of omega-3 fatty acids during pregnancy. Though less efficient, they primarily provide ALA, which can be altered to EPA and DHA in the body, as mentioned below.

Chia seeds
Flaxseeds,
Walnuts,
Algal Oil
Seaweed and Nori
Soy Products (like tempeh, tofu, and edamame)
Canola Oil

3. Supplements

Supplements can be considered if you cannot consume a fair amount or your prescribed amount from food alone.

Remember to choose a high-quality fish oil or algae-based supplement, especially if you are concerned about the mercury content in fish.

4. Other Sources

Eggs (Omega-3 enriched)
Grass-fed Meat
Fortified Foods: Some food products, like yogurt, milk, and orange juice, are fortified with omega-3s. These can be an easy way to boost the intake of omega-3 fatty acids during pregnancy.

Potential Risks and Considerations

Omega-3 fatty acids are essential for the health of both the mother and the baby during pregnancy. However, there are some risks and considerations pregnant women should keep in mind:

1. Mercury and Toxins in Fish

Some types of fish, especially the huge ones like sharks and swordfish, can carry high levels of mercury and various other toxins.

It is important to choose low-mercury fish like salmon, sardines, and mackerel and limit your intake to reduce exposure to toxic substances while still benefiting from omega-3s.

2. Excessive Omega-3 Fatty Acid Intake

Taking omega-3 fatty acids during pregnancy is important, but excessive consumption can have risks. That includes:

Increased chance of bleeding,
Digestive issues
Potentially damaging the immune system.

Stick to the suggested daily intake and consult with a healthcare provider if you plan to continue high-dose omega-3 supplements.

3. Gastrointestinal Issues

Some pregnant women have experienced side effects such as nausea, diarrhea, or burping when taking omega-3 supplements.

To lessen these effects, pregnant women can take omega-3 supplements with meals, choose enteric-coated supplements,

or switch to a plant-based omega-3 source like algae oil, which may be gentler on the stomach.

4. Allergies

For those allergic to fish, omega-3 supplements from algae oil provide a fish-free alternative. Always read labels and ensure the supplement is safe and appropriate.

Signs you might not be getting enough Omega-3 Fatty Acid

There are a few symptoms in both the mother and the baby that can indicate your omega-3s deficiency during pregnancy that are mentioned below:

Dry Skin and Hair: Omega-3s help maintain skin hydration and hair health. Deficiency of this may lead to dry, flaky skin and brittle hair.
Mood Swings and Depression: Omega-3s play a role in mood fluctuation, and a lack of these essential fats may lead to symptoms of anxiety, depression, or mood swings, including during pregnancy (a condition sometimes referred to as perinatal depression).
Fatigue: Low levels of omega-3s may contribute to general fatigue and low energy, as omega-3s are involved in energy metabolism and brain function.
Memory Issues and Brain Fog: DHA is essential for brain functioning, and a deficiency can lead to cognitive issues such as poor memory, lack of focus, or brain fog.
Joint Pain and Inflammation: Omega-3s help reduce inflammation and support joint health. Deficiency might lead to joint pain or stiffness.
Delayed Fetal Development: Insufficient omega-3 intake during pregnancy can affect the baby’s growth and development, particularly the brain and eyes, potentially leading to developmental delays or vision problems later in life.
Premature Birth or Low Birth Weight: Omega-3 fatty acids help lower the risk of premature birth and low birth weight. A deficiency may increase the risk of these complications.
Increased Risk of Pre-eclampsia: Studies suggest that omega-3 deficiency can cause pre-eclampsia (a complication that is caused by high blood pressure in pregnancy and can damage organs).

If you notice these signs, it’s important to talk with a healthcare expert to determine your omega-3 intake accurately according to your dietary requirements and make adjustments as necessary.

Effect of Omega-3s and Postpartum Health

Omega-3 fatty acids are as important after pregnancy as they are during. Postpartum, omega-3s can help:

Helps in recovery: Omega-3s help reduce inflammation and speed up recovery from childbirth.
Promote lactation: They also help in milk production and enhance the nutritive quality of breast milk.
Prevent postpartum depression: It has been researched that omega-3s are considered helpful in reducing the risk of postpartum depression by supporting brain health and balancing mood.

When to stop taking omega-3 in pregnancy?

Once the baby is born and the mother is no longer pregnant, she can stop the prenatal omega-3 supplements, but it’s often recommended to keep taking omega-3s during breastfeeding.

After breastfeeding (if the mother chooses to stop), omega-3 supplementation can be stopped unless recommended by a healthcare provider for other health reasons.

Conclusion

We have enough insights into how omega-3 fatty acids promote a healthy pregnancy by supporting brain and eye development, reducing inflammation, and enhancing the heart health of both the mother and the baby.

A balanced intake of food or supplements, with careful attention to sources and potential risks, can significantly benefit both mother and baby.

By learning the importance of omega-3s, you can ensure a smoother pregnancy and support your baby’s optimal development. Please consult a health expert for guidance that meets your specific needs, and do not try to risk you and your baby’s health.

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