Omega-3 fatty acids are essential fats that play a critical role in the body. The three main types of omega-3 are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is primarily found in plant sources such as flaxseeds and chia seeds, while EPA and DHA are found in fish and seafood. For pregnant women, these fatty acids are particularly important due to their significance for both the mother's and the baby's health.
Why should pregnant women get omega 3?
Omega-3 fatty acids help maintain normal blood pressure in pregnant women and support normal heart function. These fatty acids play a crucial role in reducing inflammation and improving circulation, which is important for both the mother and the baby during pregnancy.
How does omega 3 affect the fetus?
In addition to supporting the mother’s heart health, omega-3, especially DHA and EPA, has a direct positive impact on the development of the fetus. DHA is critical for the development of the brain and eyes in the fetus, meaning that adequate levels of these fatty acids can improve cognitive functions and vision in the baby after birth.
Recommended daily intake of omega 3 during pregnancy
The recommended daily intake of omega-3 for pregnant women varies, but generally, 200-300 mg of DHA per day is recommended. It is important for pregnant women to get a balanced amount of both DHA and EPA, either through diet or supplements. Omega-3 is also important before and after pregnancy to support the health of both the mother and the baby.
Sources of omega 3 for pregnant women
Fish and seafood
Fish and seafood are excellent sources of DHA and EPA. However, it is important to be aware of potential allergies, and some pregnant women may be vegans or vegetarians, limiting their sources of omega-3 from fish. Mackerel, sardines, and anchovies are among the best fish from a health perspective.
Vegetable-based ALA
Plant-based sources such as flaxseeds, chia seeds, and walnuts contain ALA, which the body has a hard time converting into EPA and DHA, and these foods are also rich in omega-6. These foods are not recommended for either pregnant or non-pregnant individuals. It is simply difficult to get sufficient amounts of EPA and DHA from plant-based sources alone.
Omega 3 supplements
Omega-3 supplements are a good option for pregnant women, especially those who do not get enough fish in their diet. It is important to choose high-quality supplements that are purified from heavy metals and other contaminants. Wild Alaskan Sockeye Salmon – Omega-3 is the purest and most stable omega-3 fish oil we have found on the market.
Common questions and myths about omega 3 during pregnancy
Can you get too much omega 3 during pregnancy?
It is unlikely to get too much omega-3 through diet, but high doses via supplements can have negative effects. Always follow the dosing instructions.
How do I know if I need an omega 3 supplement during pregnancy?
If you do not regularly eat fish or other omega-3-rich foods, a supplement may be necessary.
Is it safe to consume fish regularly during pregnancy?
Yes, but choose fish with low mercury levels such as sardines and mackerel. Avoid fish with high mercury content like shark and swordfish, or fish from the Baltic Sea.
Learn more about how all parts of omega-3 work in our comprehensive guide.
